When winter rolls around, it can be so easy to look forward to hot cocoa, fuzzy sweaters and fireplaces… and even easier to forget about the 4:30 p.m. sunset. If you’re a person who loves long summer days and catching rays, wintertime can be a huge shock to the system. The lack of sun even poses a risk in some people for seasonal affective disorder, or SAD – the most appropriate acronym ever – which can be a huge energy suck and an emotional downer.
The key here is Vitamin D, an essential nutrient which is responsible for bone health, cognitive health, mood regulation, and much, much more. The best advice is to soak up the sun as much as you can… but of course, sunlight is at a premium in winter, especially if you work during the daytime. It’s easy enough to say “get some more sun!” when there isn’t much sun to be gotten. However, this makes it all the more important to be intentional and strategic about it. Our pals at Virtua Health are looking out for us once again with these tips to seize the day and beat the winter blues!
Wake up a Bit Earlier
Between Daylight Savings and the Earth’s tilt, daylight hours are simply harder to come by in the winter. If you can swing it, take the opportunity to wake up a bit earlier! While this bit of advice might have all the night owls giving side-eye, there is truly no greater peace than waking up early in the morning before the rush of the day – pets, partner, kids, phone notifications, etc. – sets in. This habit has the added effect of making your bedtime earlier as well, so if you’ve been meaning to change your sleep habits, now’s your chance!
Embrace the Chill
If you simply can’t see yourself waking up any earlier (or even if you can), another tried-and-true way to get Vitamin D is to bundle up and get outside as much as possible. Consider having lunch outside, taking walks during your breaks, or even working in a well-lit room indoors. Even while Jack Frost is nipping at your nose, you won’t regret the boost in serotonin that comes from getting some winter sun.
Have a Pocketful of Sunshine
In any case, supplements can be an excellent solution if you’re lacking in the Vitamin D-partment. Pick up a bottle at your local health food or vitamin store, but be sure to consult with your doctor or a nutritionist to make sure that you’re on the right track!
Make a D-Licious Meal
Another wonderful way to get some sun in your system is by eating fruits and vegetables with Vitamin D in it. The best sources of Vitamin D in food include fatty fish such as salmon and tuna, egg yolks, and dairy/plant milks fortified with Vitamin D. Make sure to pair these with other healthy foods to balance your diet.
Go on a Wintery Adventure
When you do have time to go outside, make an adventure out of it! Go on a day-trip somewhere local, take a walk on a new path, or visit a spot in nature like a river or hiking trail. If you’ve got the right clothes for the job, any adventure outside will be worth the extra sun.
In any case, if you’re dealing with SAD feelings and need a helping hand to stay happy and healthy this winter, there’s always a primary care provider at Virtua Health who’s happy to connect you to necessary resources. Schedule an appointment today!
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