It’s that time of year again! Where our circadian rhythms get totally out of whack by our damp and dark Vancouver weather. Going to sleep to darkness is nice, normal and fine, but waking up to darkness ain’t cool, especially for months at a time. The lack of vitamin D from the sun is a major bummer, and it’s something that a lot of us suffer from year after year. It’s called seasonal affective disorder, or SAD.
SAD is a type of depression that happens with the change of the seasons into the cold dark months, and it’s not just exclusive to us here on the Wet Coast with our dark rainy days. Nope, this happens in other parts of the country – and other parts of the world – as well.
Winter is often associated with hopelessness and death. Even in my favourite childhood book, The Lion, the Witch and the Wardrobe, winter represents despair and despondency during the reign of the White Witch. That metaphor is an accurate reference to how some of us feel these days, with symptoms including feelings of depression, irritability, change in appetite, over-tiredness and increased stress. But mainly you will want to crawl under a blanket in a secluded cave with your Netflix, your wine, and maybe some snacks and just call it a day.
Because activity levels decrease in the cooler months, this may be a contributing factor to the way we feel – being active and healthy releases endorphins which make us feel good – but perhaps the biggest leading cause is the lack of sunlight. Lack of sunlight can cause an array of issues including decreased serotonin levels and increased production of melatonin in our bodies. Melatonin helps to regulate sleep could be the reason why you feel so tired and a little off.
But don’t brush off the way you feel as just the seasonal blues, take steps towards maintaining a happy healthy winter season. The first step, of course, is seeing a medical professional to see if your symptoms are the cause of a more serious underlying problem that needs some further investigation. Women are more likely to suffer from SAD, as are people living in northern countries and cities as opposed to those living closer to the equator.
Ease the winter blues with these tips:
Light therapy
This is exposure to a full light spectrum light source. The therapy requires you to sit in front of a special Lightbox for approximately 30 minutes a day. Basically, fake it until you make it as far as the sun goes.
Omega 3s
These help to increase serotonin levels (a feel good neurotransmitter) in your brain. Lowered serotonin levels have been linked to feelings of depression and sluggishness. Add more chia seeds, salmon and walnuts to your diet to make sure you are getting an adequate supply.
Physical activity
Release endorphins and feel fresh and relieve stress by participating in some sort of physical activity a day. This could be as simple as walking for 30 minutes a day. Any movement is good movement!
Vitamin D
Known as the sunshine supplement, because it is naturally produced when we are out in the sun. You can get your dose by eating more salmon, mushrooms or with vitamin D supplements.
Tryptophan
Helps to produce serotonin in your body, the feel good chemical. Sources include nuts, seeds, chicken, turkey, salmon, trout and eggs.
RECIPE:
Baked tomato and basil chicken
Ingredients:
4 chicken breasts (can use whichever part of the chicken you wish)
3 medium tomatoes, chopped
2-3 chopped shallots
4 crushed garlic cloves
1 tsp olive oil
1 tbsp apple cider vinegar
1-2 tsp dried oregano and thyme (or other spices of your choice)
½bunch chopped fresh cilantro
½cup chopped fresh basil
Directions:
• Preheat oven to 375F.
• Mix ingredients into a deep casserole dish, except garlic, cilantro and basil.
• Bake for approximately 30 minutes, until chicken is fully-cooked.
• Add cilantro, basil and garlic after 25 minutes in the oven.
