Staying bright while sunlight’s slim

Turning those winter blues to brighter hue might be easier than you think. Here’s a few tips. 

Let’s face it – 2020 hasn’t really been the best and brightest year for plenty of people around the world. And now that we’re in the middle of it, it means we can add a layer of winter on top of the low mood too.

But the good news? There’s plenty you can do to help brighten up your outlook and get those endorphins flowing in the right direction again.

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Seasonal Affective Disorder

There’s some legitimate science behind feeling SAD - the specific type of low mood that tends to manifest itself in the winter months.

Symptoms include feelings of hopelessness, lethargy, fatigue, and craving for high-energy food, like carbohydrates.    

While the jury is out on the precise cause of SAD, theories include a lack of sunlight leading to a dip in serotonin, and even the disorder being a leftover evolutionary trait of wanting to hibernate in the colder months.

Power your smile with solar      

There a few different ways to get your sunlight fix – like lightboxes and various lamps for example – but the old-fashioned way is still the best. Wait for a break in the clouds and get your frolic on with some quality time in direct sunlight.

If you’re on a call, take a walk outside. Stroll around the block at lunchtime and eat your sandwich in the sun, or keep your curtains open to let the light right in.

Exposure to the sun is essential to keeping your vitamin D levels healthy and your serotonin levels high, helping to regulate your mood and energy levels.

Although it takes a few weeks to work, some studies have shown that light therapy can be effective at lifting moods.

Leave hibernation to the bears

About 80% of people suffering from SAD sleep too much.

It’s vicious cycle. Because you feel tired, you spend more time sleeping. This disrupts your circadian rhythm - and the balance of your sleep and wake cycles – and that leads to more sleepiness.

Aim to get between 7 to 9 hours a night. Adopt a consistent bed routine, avoid napping, start winding down a couple of hours before bed and get up at the same time every day (yes, including on the weekend).

Nutrition needs attention

It’s important to replace nutrient-poor, sugary, processed food with healthy wholesome food.

Not just for the vitamins and minerals that sustain your energy levels and balance your mood, but it could have a positive  effect on your mental and physical health.

While we all crave comfort food, make meat, fish, eggs, fruits and vegetables, nuts and seeds a priority, and season your meals with olive oil, herbs and spices.

Avoid sweetened drinks, stick to coffee or tea in the morning and herbal teas in the afternoon and evening.

Manage your mood

Some symptoms are worse with stress. Try relaxation, deep breathing, meditation, physical activity and social connections to help keep your stress levels in check and alleviate any low feelings.

If you feel like staying in the comfort of your home, try and keep an active social life and spend quality time with your friends and family. Nothing chases away the blues like a cheesy joke from the folks.

Stay tuned for more ways to enhance your wellness

We’ve got plenty of ways to help you chase away the winter blues. Stay tuned to these channels for more awesome wellness advice.

This piece was produced with the help of our friends at Benestar. Be your best you. 

If you’re looking for a way to keep connected and bring your family together, explore our Family Plans for generous data and amazing value.

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This article is for educational purposes only. It is not a substitute for professional medical advice and is not intended to diagnose, treat, cure, heal or prevent any disease or medical condition. We encourage you to do your own research and to discuss with a qualified healthcare practitioner the options that could work the best for your specific circumstances.

References:

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/ SAD: An Overview of Assessment and Treatment Approaches

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5138072/ SAD, winter type: current insights and treatment options

3.    https://www.uptodate.com/contents/seasonal-affective-disorder-treatment SAD: Treatment

4.    https://journals.lww.com/jaapa/Fulltext/2014/02000/Seasonal_affective_disorder__Is_there_light_at_the.3.aspx SAD. Is there light at the end of the tunnel?

5.    https://pubmed.ncbi.nlm.nih.gov/2006698/ Treatment of SAD With Green Light and Red Light

6.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/ Vitamin D and depression: where is all the sunshine?

7.    http://www.jlgh.org/JLGH/media/Journal-LGH-Media-Library/Past%20Issues/Volume%201%20-%20Issue%203/nepps_-_vitamin_d_and_mood_disorders.pdf Vitamin D and Mood Disorders

8.    http://europepmc.org/article/med/10888476 Vitamin D vs broad spectrum phototherapy in the treatment of SAD

9.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ The Benefits of Exercise for the Clinically Depressed

10. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 Depression and anxiety: Exercise eases symptoms

11. https://pubmed.ncbi.nlm.nih.gov/8064650/ Sleep in Fall/Winter SAD: Effects of Light and Changing Seasons

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278291/ Olfactory Influences on Mood and Autonomic, Endocrine, and Immune Function

13. http://www.eurekaselect.com/111487/article Aromatherapy and the central nerve system: therapeutic mechanism and its associated genes