Sunlight is some pretty powerful stuff. It supplies a broad spectrum of different light rays (ultraviolet, visible and infrared) and in a stronger amount than artificial lights. While too much can certainly do some damage, sunlight is also very beneficial, especially in the regulation of mood. For starters, skin exposure to UV rays is necessary for the body to produce that all-important vitamin D. Low levels of vitamin D have continually been linked to lower mood[fn value=2][/fn] [fn value=3][/fn] [fn value=4][/fn] [fn value=5][/fn] [fn value=6][/fn]and vitamin D supplementation appears to ease the winter blues in those who are susceptible.[fn value=7][/fn] Exposure to the sun also regulates our wake and sleep cycles and with it our melatonin levels. More darkness equals more melatonin, which creates a sense of lethargy and sleepiness. Similarly, serotonin, the neurotransmitter that is responsible for feelings of happiness and joy, may also be influenced by exposure to sunlight, and serotonin is definitely related to the production of melatonin.[fn value=8][/fn] [fn value=9][/fn] [fn value=10][/fn]In people who are susceptible to the winter blues and SAD, serotonin activity is lower in the winter.[fn value=11][/fn] Yet another possible reason sunlight has such a powerful effect on our moods is that, at least in mice, it increases the release of endorphins (our natural opioid-like chemicals that help us bear pain and stress).[fn value=12][/fn] All this research helps to give validity to the very real mood changes that many people experience during the winter.

I’ve learned over the years that my best defense is to begin early. So, for those of you that know the short days of winter will soon be affecting your mood, or even for those of you who struggle with mood issues year round, start now to proactively protect your brain and mood with the following simple steps.

Health practitioners routinely recommend between 2,000 and 5,000 IUs of vitamin D3 a day depending on blood levels.[fn value=13][/fn] If you don’t know your vitamin D levels, ask your doctor to test them for you.

I know this can be challenging as the weather gets colder, but take advantage of any sunny days you may have and also make an effort to get outside on not-so-sunny days. Even with clouds, the sun’s rays are still strong enough to exert some benefit. If you really can’t get any natural sunlight, consider investing in a natural light box that helps to mimic the light produced by the sun.

When the days get shorter, the weather colder, and our moods go south, it is all too easy to start eating foods that don’t really nourish the body. Eating a lot of flour and sugar quickly leads to blood sugar imbalances, which then affect mood. These foods also are devoid of nutrients, leaving the brain starving, which again affects mood. While the craving for carbohydrates is somewhat normal in the winter, try to answer the call with nutrient-dense options such as Butternut Squash Coconut Crumble or Sweet Potato Casserole, and let them play just a supporting role in your meals. Fill your plate with naturally raised meat, eggs and wild fish, brightly colored veggies and fruits, and brain-healthy fats like extra-virgin olive oil, grass-fed butter and coconut oil.

As tempting as it may be to ‘hibernate’ all winter, resist the urge and get yourself up and moving. The exercise you choose should feel good and be fun, and it is all the better if you can do it outside. (See #2)

Probiotics deliver beneficial bacteria to our guts and new research has shown these beneficial bacterial help to boost our immune function and our mood. Fish oil supplies EPA and DHA, which help to support healthy brain function and mood. A good quality multivitamin completes the picture by helping to ensure you are getting all the nutrients you need for optimal function.

Spend time with people you love, and laugh—a LOT!

Darker days don’t have to mean a dark cloud over you. Start now to feel your best all winter long.
We’d like to hear from you. What’s your plan for supporting a healthy mood this winter?

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