Seven things science says you should do to stay upbeat when the days get shorter
Winter depression, or Seasonal Affective Disorder (SAD), is estimated to affect around seven per cent of adults in Ireland
Are you feeling tired, lethargic, or plain fed up? If any of these describe how you are feeling, the prospect of preparing for the annual ritual of putting the clocks back will probably only heighten your sense of gloom (the clocks will go back an hour at 2am on Sunday, October 27).
Psychologists say there is generally a sliding scale of seasonal mood.
Winter depression, or Seasonal Affective Disorder (SAD), is estimated to affect around seven per cent of adults in Ireland, although many more experience a dip in mood at this time of year, making them prone to overeating, oversleeping, and generally feeling a bit grumpy and tired.
But how can we offset the effects of the months ahead and keep our spirits lifted? Here’s a guide to staying in tip-top condition this winter:
It might be the last thing you feel like doing on a cool and grey morning, but researchers at the Virginia Commonwealth University of Medicine found that starting the day with a five-minute shower followed by a two- to three-minute blast of cool water could have a profound effect on mood.
Nikolai Shevchuk, a researcher and the paper’s author, said exposure to cold activates the sympathetic nervous system and increases endorphins, hormones that improve our mood.
“Due to the high density of cold receptors in the skin, a cold shower is expected to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect,” he said.
Start by turning off the warm water for as little as ten seconds at the end of a regular shower and acclimatise to longer periods over several weeks or months.
You can’t go wrong with dark-coloured berries such as blackcurrants, blackberries and especially blueberries, which are rich in anthocyanins, the blue antioxidant pigment that gives dark berries their nutritional power.
Researchers have shown that blueberries can lift your mood within two hours of eating, so make them a breakfast staple.
One reason is that blueberries contain high amounts of anthocyanins, the blue antioxidant compound that gives dark berries their hue and nutritional power. Anthocyanins increase blood flow to part of the brain associated with mood regulation.
Aedin Cassidy, professor in nutrition and preventative medicine at Queens University Belfast, suggests keeping frozen blueberries on standby.
“Storing blueberries in the freezer is always a good move and they will likely contain more nutrients than those left languishing in the fridge for too long,” Cassidy says.
In a trial at South Dakota University, researchers showed that freezing the fruit improved its antioxidant availability, meaning the body gets a bigger nutrient boost.
Probably the single most important thing you can do for a mood boost at this time of year is to get outside first thing in the morning and again in the late afternoon, says Dearbhla McCullough, a psychologist who works with Irish athletes.
The amount of light that enters our eyes is monitored by various parts of the brain, including the pineal gland and the hypothalamus, which manufacture and release serotonin, a neurotransmitter that helps to keep us energised and in a good mood.
A landmark 2022 study of 85,000 people published in Nature revealed impressive improvements in rates of low mood and depression when participants had regular exposure to natural daylight.
The paper showed that getting outside early in the day and again before sunset has a powerful, uplifting effect. Five minutes outdoors is enough if there are blue skies above, but you will probably need 15 minutes outdoors if it is overcast.
“Natural daylight should reach the eyes directly, so it is no good looking out of a window and ideally remove sunglasses,” says McCullough.
Spending hours at your desk is a fast route to feeling sluggish when it is dark and gloomy outside.
Australian and Swedish researchers suggested that getting up and walking around for just three minutes every 30 minutes could rev up your energy levels.
Middle-aged and older office workers reported feeling significantly less tired at the end of a day if they took this intermittent exercise snack rather than sitting for seven hours straight.
Once you have mastered the cold blast of a morning shower, the next step could be a cold water outdoor dip.
Researchers reporting in the International Journal of Circumpolar Health found that tension and fatigue were significantly reduced in people who practised outdoor winter swimming for four months.
A case study report in the BMJ revealed how a programme of weekly open cold-water swimming led to “an immediate improvement in mood after each swim and a sustained and gradual reduction in symptoms of depression” in a woman in her 20s.
You will need to acclimate by slowly getting for two to three minutes at a time. You shouldn’t try cold water swimming if you have underlying heart or other health issues.
As grim as it seems outdoors, running, cycling or walking outdoors on a winter’s day is not only good for you but can also feel easier once you get moving.
Exercise scientists say that, provided conditions are not freezing, our bodies tend to respond positively to colder weather workouts.
Compared with exercising in the heat, there is less stress on the heart, and with your heart rate and body temperature not rising as rapidly as they do in warm conditions, it is likely to feel less of an effort.
“It can be hard to convince yourself to head outside when it is cold,” says McCullough. “But it can feel easier once you get going.”
Using lamps and light bulbs that simulate natural daylight and provide bright white light (2500 lux) is one way to boost mood when sunlight is lacking.
According to the HSE, some people find benefits from using them for around 30 minutes, and there is evidence that lightboxes are more effective when used in the morning.
Don’t expect miracles. The evidence for light therapy is mixed, with some finding it can cause headaches and eyestrain but the side effects are usually short lived. “For those who find them useful, they can be a real mood booster to get them going each morning,” says McCullough.
Take your vitamin D supplement from Halloween
At this time of year, government guidelines encourage us all to start taking vitamin D supplements, the best source of which is sunlight, diminishing from now on, to maintain good health.
According to the HSE, the amount needed depends on “your age, skin tone, your situation and the time of year” but the advice is that all people aged 13-64 take a 15 microgram vitamin D supplement from Halloween to St Patrick’s Day, and all year round all year round if you have darker skin tone, reduced sun exposure, or pregnant.
A study last year, published in Proceedings of the Nutrition Society, found that 13% of adults in Ireland were found to be vitamin D deficient. Researchers from Trinity College Dublin said the deficiency “remains high despite some increase [in intake] after the pandemic”.
Research shows that low vitamin D levels, as diagnosed in a blood test, can hinder the production of serotonin, a hormone that influences mood and sleep patterns, making it important for winter health and mood.
