The winter blues, some people are more affected than others. And we're not talking about a dip in cold water, but a significant change in your energy, need for social contact, and mood during the winter period. We can safely say that when the days are short and the weather is grey and cold, we could all use some extra energy. Where should you get that energy from? Plnktn has tips!
What are the winter blues?
With the winter blues, also known as 'seasonal affective disorder' (SAD), symptoms such as fatigue, gloom, and listlessness arise. The biggest cause of the winter blues is a lack of daylight, which disrupts your day and night rhythm. For example, when it's still dark outside, it's much harder to get up.
An important hormone that plays a role here is melatonin, also known as the sleep hormone. Melatonin is produced in the evening, making you feel sleepy. This is very beneficial in the evening, but on a dark day, some people may also feel sleepy because of it.
Why do people take more vitamin D in winter?
Vitamin D plays an important role in the production of the sleep hormone melatonin and thus supports your sleep & wake cycle. We primarily get vitamin D from sunlight, storing a 'supply' in the summer. We use this in winter. It can happen that you run out of this supply sooner in winter. In that case, it can be useful to supplement with extra vitamin D.
We primarily get vitamin D from sunlight, but it can also be obtained from food. In pure form or in supplements, animal fats are often used. There are also plant-based sources, such as vitamin D3 from algae.
Beat the winter blues with these lifestyle tips
While we look forward to spring and the awakening of nature, you can already get started with these tips:
1. Maintain a consistent sleep rhythm. We tend to sleep longer in winter, rolling over for 'just five more minutes'. Help your day and night rhythm by sticking to fixed times for going to bed and waking up. A consistent rhythm regulates your biological clock, leading to greater alertness during the day and deeper sleep at night. It also boosts your energy levels and prevents you from feeling sluggish during the day.
2. Go outside first thing in the morning. Especially in the morning, the light contains the most 'blue', which inhibits the sleep hormone melatonin. Is the sun shining? Then leave your sunglasses at home for a bit. Help your body wake up. Exposure to sunlight also stimulates the production of serotonin, a neurotransmitter that improves your mood.
3. Do you enjoy drinking coffee? Then wait 1-1.5 hours after waking up before your first 'cup'. Your body produces the stress hormone 'cortisol' to wake up, and this needs some time. The caffeine in coffee also produces stress hormones, interrupting your body's natural process. The result? Your body thinks you'll manage the rest of the day with coffee.
4. Take good care of yourself. Give your body what it needs: healthy food (vegetables, fruit, algae), natural movement, sufficient sleep. Nutrients that can extra help with this are:
- Vitamin D – Indispensable in winter! Sunlight is the main source, but because we are less outdoors, a supplement or foods like fatty fish, eggs, and algae are a good idea.
- Omega-3 fatty acids – Help support your brain function. Found in algae, flaxseed, and fatty fish.
- Magnesium – Plays a role in relaxation and sleep. Nuts, seeds, and dark leafy greens are full of it.
- Iron & Iodine – Helps combat fatigue and contributes to healthy energy levels. Found in (plant-based) protein sources such as algae, legumes, and meat substitutes.
5. Start the day right with a completed (small) task. Are you familiar with the 'Make up your bed' speech by Navy SEAL Admiral McRaven? It's about completing a small task if you want to achieve bigger things in life. Or in the case of the winter blues, being able to handle whatever the day brings. Completing a small task gives a sense of control and a small dopamine boost!
Feel the power of algae. Plnktn products give you that natural boost. For instance, the plankton capsules are packed with extra nutrients, vitamin D supports your immune system, and we support bones and muscles with magnesium. And all of this from a 100% natural source: algae.
Source:
Epilepsy and Sleep Medicine Expertise Center (source)
Winter depression via psyQ (source)