As sunlight decreases, be mindful of your mental health

“Aquarius / Let the sunshine in, let the sun shine in, the sun shine in” – The Fifth Dimension / “HAIR” (1969)

We have been very blessed to have some great weather and sunny days the past few weeks, perhaps even broken some records! At our house, we have many trees around so they of course have been shedding their leaves permitting more sunshine to enter the house. Of course, the time change also makes a difference as our evening darkness is descending sooner on the clock.

Why am I rambling on about this you may wonder? For many people, the shorter days and decreased sunshine for the most part can cause a disorder known as SAD, or Seasonal Affective Disorder. While there are obviously depressive episodes which are not associated with SAD, I will not be addressing those here and should be addressed only by those who are trained and licensed in that area.

SAD is a disorder that reflects the sometimes profound changes which light deprivation can cause in the brain.¹ There are some who may be seriously affected by the decreased sunshine and shortened daylight hours in the winter months, and some who are only mildly affected yet still feel adverse outcomes of those shortened daylight hours. If you are like most people who deal with SAD, your symptoms begin in the fall and continue into the winter months, sapping your energy and making you feel moody.

Treatments for SAD may include light therapy (phototherapy), psychotherapy, and medications. Symptoms specific to winter-onset SAD, or “winter blues,” may include irritability, low energy, heavy or “leaden” feeling in the arms or legs, oversleeping, and appetite changes which may include carb cravings. Seasonal despondency can also be exacerbated by holiday pressures or expectations, workplace deadlines, and financial issues.

It is important to take steps to keep your mood and motivation steady throughout the year. Consider increasing your fitness regimen or at least keep it steady during the winter months if your physical condition warrants. Walk whenever possible – outside if the weather permits, inside on a treadmill or a shopping mall if necessary. Stretching and flexibility are particularly warranted this time of year as we increase our bending, reaching, lifting, decorating, or preparing for holiday events. Strength training is vitally important as well. Not only will you feel more energetic and focused through the dark winter months, you will get a head start on your early spring training!

Of course, we all indulge in a few goodies through the holiday season, but remember to be mindful of the refined carbohydrate treats and offset that indulgence with quality protein and complex carbs in your eating plan. If your physician approves a Vitamin D supplement, that may help you during the low sunshine and shorter days to come.

1 mayoclinic.org

Sharon McMahon, CNWC

The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for to any issues you may have related nutrition or fitness activity.