Sun Starved! Fighting The “Winter Blues”

[dropcap size=small]W[/dropcap]ith daylight savings, our days are about to be shorter, and a lack of sunlight can cause many of us Central Texans to feel what’s called the “Winter Blues,” or, feelings of sadness and depression. It’s estimated that 25 million Americans experience the blues causing everything from irritability to bingeing. However, a more serious form of the Winter Blues is called “Seasonal Affective Disorder” (SAD) and it is identified by severe mood swings and that feeling of being in a “funk.” Children can also be affected. 

SAD can be a result of many wintertime circumstances; being cooped up for long periods, bored, and restless, or from physiological problems like a drop in serotonin, a brain chemical that regulates mood and hunger. When serotonin levels are low, the body craves sweets, which raises serotonin levels temporarily, making you feel better. But this “high” is only temporary, and when your body crashes it sets up a hunger-and-mood roller coaster that can lead to overeating and weight gain.

A few tips to avoid that Winter-time serotonin roller coaster:

• Grab an afternoon snack: Include carbs and protein, like a slice of 100% whole wheat toast and 1 tbsp. of peanut butter
• Get plenty of vitamin-B rich foods: Chicken, legumes, fish, bananas, avocados and dark leafy greens
• Get plenty of protein: add a slice of turkey or a glass of milk to a meal or snack.
• Take a multivitamin daily
• Stay hydrated! Aim for at least ½ your bodyweight in ounces or more if training hard and sweating at a high level
• Be mindful of your caffeine intake
• Create your own sunlight: A bright artificial, full-spectrum light can help curb the “winter blues”
• Get a protein-rich breakfast to help provide a stabilizing effect on your blood sugar until your next meal  
• Get in a good workout every day! Exercise raises your levels of endorphins and helps boost your mood!

The Vitamin D Factor

A Vitamin D deficiency plays a big role in the winter blues. As the amount of sunlight decreases in the winter, so does the body’s Vitamin D level, since sunlight is one of the primary sources of this critical nutrient. In order to get the recommended amount of Vitamin D, you need minimal exposure to sunlight, for example, 10-15 minutes per day. During the winter months in northern latitudes there is little or no vitamin D produced by the skin. Based on the Equator, the dividing line is from Los Angeles through Atlanta, so, anyone residing above this line should supplement with 600 to 800 IU of vitamin D3 per day.

Vitamin D helps boost your immunity, especially during the winter months when everyone is getting sick. Also, Vitamin D has other roles in the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.

Additionally, here are some foods that are naturally high in Vitamin D:

• Cod Liver Oil
• Swordfish
• Salmon
• Tuna
• Orange Juice, that is fortified with Vitamin D

As old man winter can turn some of us into grumps, mood swings and chronic irritability can be signs of a more serious problem.

 

*This information is intended for general knowledge and is not a substitute for professional medical advice or treatment.

For more information visit www.sw.org.