A doctor has revealed his top three strategies for combating the winter blues and seasonal depression as we reach the shortest day of the year.
The winter solstice, which falls on December 21 every year, signifies the darkest day of the year, with days gradually becoming brighter thereafter.
However, the seemingly endless wait for the return of sunshine, coupled with predominantly grey skies and persistent rain, can often lead to a dip in energy levels and mood, commonly referred to as the winter blues or, in more severe cases, seasonal depression.
While some may seize the opportunity to escape the gloom by jetting off to sunnier climates to chase the sun, there are cost-effective measures that can be taken at home to make the darker days more bearable. To help, heart surgeon Dr Jeremy London has taken to TikTok to share his top three scientifically-backed tips for beating the winter blues.
“The winter months can be tough. Less daylight, cold, less time outside. This can affect your circadian rhythm, your overall mood, and even result in seasonal depression,” Dr London stated.
“So, what can you do?” he asked viewers before revealing his top three suggestions for overcoming the winter blues this season.
Embrace sunlight
Firstly, Dr London advised making the most of the available sunlight during the winter months by ensuring you spend these periods outdoors.
“And it’s light into the eyes that’s more important than light on the skin,” he clarified. “This resets your circadian rhythm, it sets up for better sleep later in the day, and it releases serotonin, the feel good hormone.”
This might involve taking a stroll at some point during the day, and spending as much time as possible outdoors when the sun is shining, even if it’s simply savouring a cup of tea in the garden.
Exercise
“Move everyday,” he encouraged viewers, explaining that physical activity will help enhance your brain health.
Physical activity serves as a potent remedy for seasonal depression (SAD), elevating mood through the release of endorphins, reducing stress levels, and fighting isolation, with advantages evident from vigorous workouts such as running to more gentle pursuits like walking, yoga, or even indoor resistance training.
The general guidance is to target 30 minutes of physical activity several times weekly, combining cardiovascular and strength exercises, and venture outdoors whenever feasible for additional nature advantages, or discover indoor alternatives such as gymnasium sessions or home bodyweight routines.
Vitamin D
“And finally, vitamin D supplementation. This can be helpful, but only if your levels are truly low,” he stated.
Vitamin D assists in regulating the quantity of calcium and phosphate within the body. These nutrients are essential to maintain healthy bones, teeth and muscles.
According to the NHS, Government recommendations state that everyone should consider taking a daily vitamin D supplement during autumn and winter months.
Individuals at high risk of vitamin D deficiency, all children aged 1 to 4, and all babies (unless they’re consuming more than 500ml of infant formula daily) should take a daily supplement year-round.
“Now look, the winter months can be tough, but follow this simple protocol and it can pull you out of a dark, cold weather slump,” Dr London said.
If you think you’re experiencing the winter blues or seasonal depression and are struggling to cope, the NHS recommends seeing your GP, and help give you further advice and treatment options.
This story originally appeared on Express.co.uk
