7 things science says you should do to stay energized as the days get shorter

Winter depression, or Seasonal Affective Disorder (SAD), is estimated to affect around 7% of adults in Ireland, but many more experience low mood, overeating, and overeating during this time of year. They tend to oversleep and are generally moody. I'm a little grumpy and tired.

But what can you do to offset the effects over the coming months and keep your spirits up?Here's your guide to staying in tip-top shape this winter.

Take a cold shower to boost your mood

You might not want to do that on a cool, gray morning, but… virginia commonwealth medical university found that starting your day with a 5-minute shower, followed by a 2-3 minute spray of cold water, can have a big impact on your mood.

Researcher and study author Nikolai Shevchuk said cold exposure activates the sympathetic nervous system and increases endorphins, hormones that improve 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 may have an antidepressant effect. “There is a gender,” he said.

Start by turning off the hot water for just 10 seconds at the end of a regular shower, then spend a few weeks or months getting used to longer showers.

eat blueberries every day

You can't go wrong with dark berries like blackcurrants, blackberries, and especially blueberries. Blueberries are rich in anthocyanins, the blue antioxidant pigments that give dark berries their nutritional power.

Researchers have shown that blueberries can have a mood-boosting effect within two hours of eating them, so make them a staple of your breakfast.

One reason is that blueberries contain high amounts of anthocyanins, the blue-colored antioxidant compounds that give dark berries their color and nutritional power. Anthocyanins increase blood flow to parts of the brain associated with mood regulation.

Aidin Cassidy, professor of nutrition and preventive medicine at Queen's University Belfast, suggests keeping frozen blueberries on hand.

“It's always a good idea to store blueberries in the freezer; they may contain more nutrients than blueberries that have been left in the refrigerator for a longer period of time,” says Cassidy.

In a clinical trial at the University of South Dakotaresearchers showed that freezing fruit increases the availability of antioxidants, allowing the body to take in more nutrients.

Go outside for at least 5 minutes a day

Perhaps the most important thing you can do to boost your mood at this time of year is to go outside first thing in the morning and again later in the evening, says Dearbhla, a psychologist who works with Irish athletes. McCullough says.

The amount of light that enters our eyes is monitored by different parts of the brain, including the pineal gland and hypothalamus, which contain nerves that give us energy and help keep us in a good mood. The transmitter serotonin is manufactured and released.

Groundbreaking 2022 survey of 85,000 people A paper published in the journal Nature found that when participants were regularly exposed to natural light, their rates of low mood and depression improved impressively.

This paper shows that getting outside early in the day and before sunset has a powerful mood-enhancing effect. If the sky is blue, 5 minutes outdoors will be enough, but if it's cloudy you may need 15 minutes outdoors.

“Natural light should reach your eyes directly, so looking out the window is a bad idea. Ideally, you should remove your sunglasses,” says McCullough.

Step away from your desk for 3 minutes every 30 minutes

Spending hours at your desk when it's dark and gloomy outside is a fast track to feeling sluggish.

Australian and Swedish researchers He suggested that getting up and walking around for just three minutes every 30 minutes could improve your energy levels.

Middle-aged and older office workers reported feeling significantly less fatigued at the end of the day after consuming this intermittent exercise snack rather than sitting for seven hours.

Take a dip outdoors to relieve winter fatigue

Once you've gotten used to the cold breeze of your morning shower, your next step might be to soak in cold water outdoors.

Researchers reporting on International Circumpolar Health Journal They found that people who did outdoor winter swimming for four months experienced a significant reduction in tension and fatigue.

Cold water is thought to trigger a stress response, activating the sympathetic nervous system and increasing the secretion of catecholamines, hormones that influence mood.

BMJ case study report A weekly open cold-water swimming program revealed that a woman in her 20s experienced an “immediate improvement in mood and sustained and gradual reduction in symptoms of depression after each swim.”

You need to slowly acclimatize your body for 2-3 minutes at a time. If you have heart or other health problems, you should not attempt cold water swimming.

Get off the treadmill and go outside

Although the outdoors may seem harsh, running, cycling, or walking outdoors on a winter's day is not only good for you, but the physical activity can even feel easier.

Exercise scientists say our bodies tend to respond positively to cold-weather training when it's not too cold.

It puts less strain on your heart than exercising in the heat, and your heart rate and body temperature don't rise as rapidly as in a warm environment, so it feels less stressful.

“It can be difficult to convince yourself to go outside when it's cold,” says McCullough. “But once you start moving, it may feel easier.”

Try light therapy

Using lamps and bulbs that mimic natural light and provide bright white light (2500 lux) is one way to boost your mood when sunlight is lacking.

According to the HSE, some people may see results after using it for as little as 30 minutes. and there is evidence Lightboxes are more effective when used in the morning.

Don't expect miracles. The evidence regarding light therapy is mixed, with some studies finding that it can cause headaches and eye strain, but side effects are usually short-lived. “For those who find it convenient, it can be a great mood booster in the morning,” McCullough says.

Start taking vitamin D supplements starting on Halloween.

At this time of year, government guidelines encourage us all to start taking vitamin D supplements to stay healthy, but the best source of vitamin D is sunlight, and from now on The amount will decrease.

The HSE says everyone aged 13 to 64 should take a 15 microgram vitamin D supplement from Halloween to St. Patrick's Day, although the amount needed varies depending on “age, skin colour, situation and season”. It is advised that. It can be used year-round if you have darker skin, less sun exposure, or are pregnant.

In a study published last year, Proceedings of the Japanese Society of Nutrition13% of Irish adults were found to be vitamin D deficient. Researchers at Trinity College Dublin said deprivation “remains high despite some increases”. [in intake] After the pandemic.”

Research shows that having low vitamin D levels diagnosed in a blood test can interfere with the production of serotonin, a hormone that affects mood and sleep patterns, and is important for winter health and mood. .