Staying warm and happy together this winter
Just like plants, we human beings also depend on sunlight for healthy living. Now that sunlight is getting shorted in supply, we need to put some effort into living happily and healthily.
1. Pay attention to the diet
As exposure to sunlight is a main way for our body to produce vitamin D, we need to supply vitamin D through other ways when sunlight is reduced. We can eat more fatty fish like salmon, trout, mackerel. Food like red meat, animal liver, egg yolk, and cheese also contain vitamin D (especially D2 and D3). You can consult the doctor as well to see if vitamin D supplement would be necessary for you.
2. Follow the sunlight
We can seize any chance to enjoy sunlight: shop or exercise outdoors while the sun is still out, or even go for a 5-minute walk during lunch break. No matter whether you are working or at home, you can also pull up the curtains and sit next to the windows to prolong your time in the sunlight.
3. Start exercising
When sunlight is reduced, our brains increase production of melatonin but reduce production of serotonin. Too much melatonin can make us sleepy, while too little serotonin lowers one's immunity and may lead to physical and mental symptoms like anxiety and depression. So, we can reduce stress and improve our sleeping quality through exercising, and to balance out the impact of reduced sunlight on our hormone levels.
If you like exercising outdoors, do remember to wear something bright and warm, and add a reflective vest for safety after dark. If you prefer exercising indoors, you can go to the gym, or exercise at home following video / audio materials, the NHS's free exercise plan, or even dance to your favourite music. For those who lead a busy life, you can try exercising for 5-10 minutes during your breaks. In short, just start moving!
4. Get a sunlamp or a dawn simulation clock
If the darkened sky really affects your moods too much, you can consider buying a sunlamp (or light box). Half an hour's artificial sunlight during breakfast time will reduce your brain’s protection of melatonin. You can also consider a dawn stimulation alarm clock. It will turn on at a pre-set time, and turn from dim to bright like a natural dawn, so people who need sunlight in order to fully wake up can get out of bed more easily.
5. Beware of Seasonal Affective Disorder
"But I really cannot get up! Why am I becoming so lazy?" Wait. Maybe you are not getting more lazy: this can be a symptom of Seasonal Affective Disorder (SAD). Main symptoms of SAD include persistent low moods, irritability, lethargy, or even feelings of despair and loss of motivation to get out of bed, etc. SAD is also called "Winter Depression", because its symptoms tend to get more obvious in winters when sunlight is much reduced.
While the medical community has not agreed on what causes SAD, it is already known that SAD is linked to reduction in sunlight. If you find yourself experiencing the symptoms of SAD, you can try exercising, staying under the sun, or using a sunlamp to see if your situation can be improved. If you feel like you cannot cope with it, please seek medical help.
To conclude, it takes time for one to get used to a new climate. As long as we are willing to put in a little effort and pay attention to our moods, we can help keep ourselves healthy physically and mentally. May we all enjoy a winter of good health and sunny disposition this year!