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A Toolkit to Optimizing Your Health on the Darkest Days of the Year – #002

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Why Do I Feel So Sad in the Winter?

If you feel tired, sad, or unmotivated during the dark winter days, you are not alone! Natural light is the cue for your circadian rhythm (your body’s internal clock that tells you when it is time to get up and go, and when it is time to wind down and rest). When this cue is absent or reduced in the winter months, it can disrupt this system, leaving us feeling more tired than usual. 

 

The absence of light also triggers melatonin production, the hormone that makes us sleepy, while sunlight exposure stimulates serotonin production, the hormone that helps us feel upbeat and motivated. While there are lots of factors that can contribute to low energy in the winter, this article will focus on some of the practical strategies you can add to your toolbox for optimal health on the darkest days of the year. 

A Toolkit to Optimizing Health on the Darkest Days of the Year

Vitamin D  

Vitamin D is crucial in regulating mood and energy, particularly during the darker months when natural sunlight exposure is limited. Consider supplementing with vitamin D to support your immune system, bone health, and serotonin levels. It’s best absorbed when taken with fat-containing food, making it a simple addition to your morning routine. At Friday Health we also offer vitamin D injections, allowing you to boost your levels without the need for daily supplementation. 

 

Light therapy box 

A light therapy box can mimic the effects of natural sunlight and has been shown in numerous studies to combat winter-related fatigue and mood changes effectively. Studies suggest that reaching 20-30 minutes of exposure in the morning can help reset your circadian rhythm and boost your energy levels. 

 

Morning sunlight 

Viewing sunlight within the first few hours of waking (as soon as you can after getting up, even if it’s cloudy) has been shown to increase early-day cortisol release, and prepare the body for sleep later that evening. Having increased cortisol first thing in the morning positively influences the immune system, metabolism, and ability to focus during the day. 

 

Limit bright lights at night 

The use of bright lights and light from artificial sources/screens at night (10pm-4am) is associated with lower dopamine levels, and can negatively impact feelings of depression and anxiety. It can also prevent our body’s normal release of melatonin, the hormone that helps us sleep. By limiting bright lights and screens in the evening, you can optimize your circadian rhythm and wake up feeling more energized. 

 

Exercise 

Regular physical activity is a powerful way to boost energy, improve mood, and enhance sleep quality. Even light exercise such as yoga, stretching, or a brisk walk can release endorphins and counteract sluggishness on winter days. If you have chronic health conditions or injuries that are holding you back, consider booking in with one of our NDs to help us get you back on track. 

 

Practice acceptance 

Embrace the natural rhythm of the seasons by leaning into winter’s slower pace. Use this time to enjoy cozy activities like reading, cooking warming meals, or engaging in reflective practices. Accepting the seasonal mood shift can help you feel more in sync with your environment.

 

Stick to a schedule to integrate all our tips 

Consistency is key to integrating these tips effectively into your daily life. Following a schedule (like the one below) can help you stay on track and feel more grounded, even on the darkest days. 

 

Sample schedule 

  • 7 am: go for a walk outside or use a light therapy box

  • 9 am: take a vitamin D supplement with fat-containing food 

  • 12 pm: practice 5 minutes of mindfulness or gratitude 

  • 9 pm: Power off screens and unwind with a book instead of digital entertainment. 

Recognizing Seasonal Affective Disorder

While it can be healthy and normal to feel a shift in your energy during the winter months, some individuals experience a more dramatic shift that impairs their quality of life. This is known as Seasonal affective disorder (SAD) and is classified as a kind of depression. If you have difficulties going about your day-to-day life, have noticed weight or appetite changes, feel hopeless or guilty, or have lost interest in things that used to bring you joy, don’t be afraid to ask for help! Consider booking an appointment with one of our naturopaths or speak with your primary care provider. 

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More resources 

Alt text: A serene forest scene with tall trees bathed in warm light, symbolizing the holistic approach to wellness embraced by Friday Health.

Disclaimer: The content provided on this blog is intended for informational purposes only and should not be construed as medical advice. While we strive to present accurate and up-to-date information, the field of naturopathic medicine is continually evolving, and individual health circumstances vary. Therefore, the information herein may not apply to your specific health situation.

Please be aware that engaging with this blog does not establish a doctor-patient relationship. For personalized medical advice, diagnoses, or treatment plans, we recommend scheduling a consultation with a qualified naturopathic physician or other licensed healthcare provider.

In the event of a medical emergency, contact emergency services immediately.

 

References 

Everyday Health. (n.d.). 11 ways to ease seasonal depression. Retrieved November 25, 2024, from https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression

 

Canadian Mental Health Association, BC Division. (n.d.). Seasonal affective disorder (SAD). Retrieved November 25, 2024, from https://bc.cmha.ca/documents/seasonal-affective-disorder-2/

 

Huberman, A. (n.d.). Using light for health. Huberman Lab. Retrieved December 1, 2024, from https://www.hubermanlab.com/newsletter/using-light-for-health 

 

National Center for Complementary and Integrative Health. (n.d.). Seasonal affective disorder. Retrieved November 26, 2024, from https://www.nccih.nih.gov/health/seasonal-affective-disorder#:~:text=Low%20levels%20of%20vitamin%20D,than%20vitamin%20D%20for%20SAD.

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