The Winter Blues

by Sheena Macleod

Mom’s Health

February has arrived and, with Christmas and New Year now firmly behind us, we move into the last stages of winter without having the seasonal festivities to look forward to. While some people relish a cold winter season and thrive on it, for many others, including myself, the dark nights and harsh weather make us want to stock up with food, batten down the hatches and just hibernate until it is all over.

In Scotland, where I live, the shorter days of winter can bring darkness as early as 4 p.m., less sunlight and colder weather including snow, frost, and ice.

During the winter months, many people who work inside arrive at their jobs in the dark and then come out into darkness. A problem arising from such a lack of exposure to natural sunlight is that the body may not be producing enough of the vitamin D it needs for optimal functioning. If the body cannot produce the vitamin D it requires then this can lead to increased tiredness and a feeling of generally having less energy. We often refer to this as the ‘winter blues’. The more severe form of ‘winter blues’ is recognised as Seasonal Affective Disorder (SAD) and this requires medical guidance and treatment. If you believe you are suffering from Seasonal Affective Disorder consult a doctor.

Why Do We Need Vitamin D?

Vitamin D is a fat-soluble vitamin that helps regulate levels of calcium and phosphate in the body to maintain healthy bones and muscle as well as the brain and nervous system. It also supports immunity, helps prevent infections, reduces inflammation, and performs other vital bodily functions like promoting healthy teeth. The Recommended Daily Allowance (RDA) of Vitamin D varies with age, so check this out.

Diet and Vitamin D

During the summer months, most people can get the vitamin D they need from sunlight falling directly on to their skin and by eating a healthy, balanced diet. However, during autumn and winter, a lack of strong sunshine can mean that your body isn’t making enough vitamin D and you will need to get this mainly through your diet. Some people take vitamin D supplements to help them over the dark winter months. A diet rich in vitamin D, whether from natural or fortified sources, can help most people to compensate for the lack of vitamin D obtained from a regular exposure to sunlight.

Some foods that can provide a rich source of Vitamin D non-dairy milk like almond or rice milk) which is fortified with vitamin D.

Yoghurt - Is fortified with Vitamin D. Both dairy and non-dairy yoghurts have high levels of this vitamin.

Cheese - Can provide a good source of Vitamin D, particularly cottage and cheddar cheese.

Fish - Oily fish like mackerel, sardines and some types of salmon can be a great source of Vitamin D.

Eggs - The yolk from eggs are high in vitamin D. Have yours poached, boiled or scrambled.

Orange Juice - If you cannot include dairy products in your diet, fortified orange juice can provide an alternative source of this vitamin.

Mushroom - Some types of mushroom, those that have been exposed to sunlight or ultraviolet light, can provide a good natural source of this essential vitamin.

Breakfast cereals - Most cereals are fortified with vitamins, including vitamin D. Have your breakfast cereal with milk (whether dairy cows milk, or

Winter food cravings

Some people see a change in their appetite over the winter months, in particular, an increased craving for carbohydrates. When the weather is chilling outside, warming winter meals become more appealing.

Not all of these foods have to be starchy and weight gaining. There are plenty of filling winter soup and stew recipes available to help fight the winter chill without putting weight on.

Mood and Energy

With darker days and colder weather, it is often less easy to get out and about, leading us to be less active and stuck indoors. Despite the weather, bundle up against the elements and take that walk when you can during daylight hours. Also, keep in contact with family or friends and maintain your hobbies and interests. Take advantage of whatever sunshine there is around. If you can’t venture outdoors, sit by a window and enjoy the feeling of sunshine on your skin.

Sleep

During the winter months, you may find that you feel unusually tired, less mentally alert and are craving a nap, particularly in the afternoon. A lack of vitamin D may reduce serotonin production and release - a neurotransmitter that regulates mood, sleep, appetite and energy levels - which can lead to lowered mood and energy as well as sleep problems. A lack of sunlight can also disrupt your circadian rhythm (the sleep-wake cycle that is your internal body clock.) Darkness sends signals to your brain to release a hormone which makes you feel sleepy and tired. Managing your sleep-wake cycle can help reduce these feelings. Establish a healthy sleep routine, such as going to bed and waking up at roughly the same time and try to avoid napping during the day to help regulate your internal body clock.

The Changing Seasons

Remember that after every winter there comes a period of renewal. With March approaching, so too is springtime and longer daylight hours to help rejuvenate your mind and body. I always look forward to the arrival of spring and to catching a glimpse of the first snowdrops and crocuses of the year.

This article is for general information only and does not replace the advice given by health professionals. Consult a doctor before making any health -related decisions.

Sheena Macleod gained a PhD in Mental Health Nursing and an MSc inAdvanced Mental Health Practice from the University of Dundee where she lectured in Mental Health Nursing. She is trained in CBT. When she was diagnosed with lupus, Sheena retired from teaching.