Get plenty of sun in winter months

With the end of daylight saving time and the onset of autumn we are reminded that the cooler months are on their way. The winter time is a season where the opportunity to be layered up and enjoy open fires is welcome to some folk while others struggle with the darker days and less exposure to sunshine. Much has been written and researched about this, with Seasonal Affective Disorder [SAD] becoming increasingly more well known as a significant factor in people experiencing low moods and depression during late autumn and into winter.
This can include changes to sleep and eating patterns, feeling irritable, hypersensitivity, loss of confidence and sociability and lower levels of motivation.
Our bodies are remarkable engines with their own rhythms and patterns. The change of season can disrupt our internal body clocks and the balance of our melatonin levels which is integral to mood and sleep. With less exposure to sunshine this can result in lower levels of serotonin production, also affecting mood, and in some cases triggering depressive symptoms.
Women and younger people are more likely to be diagnosed with winter SAD, and it is more common in countries that are further from the equator.
During my 13 years working at the Women's Network I have noticed this pattern with some of the women that we work with, a number of whom we only see for support during the winter months.
As with any significant change to your health and well-being we encourage a visit to your trusted health professional to identify if this is a regular pattern of symptoms for you, or if it could be related to other factors.
However, if you are aware that the winter months bring on a change in behaviour for you, there are things you can do now to prepare yourself.
Take a good look around your home and work environments and think about how you can let more light in.
Rearrange furniture to enable you to sit closer to windows, pull back heavy blinds or curtains during the daytime to let the light in. If you've been considering long-term renovations of any kind, this might be a good time to think about whether you can incorporate skylights, add windows, or change rooms around so that living areas are exposed to more light. Taking opportunities to get outside is also really important, even on cold or wet days.
Find a walking buddy [or two], borrow a dog, cycle to work, and make time to take lunch breaks outside on sunnier days. Exposure to outdoor light even on cloudy days does help, particularly within the first two hours of rising in the morning. Exercise is also incredibly helpful as the production of endorphins lifts our mood, and has the added effect of aiding in managing symptoms of stress and anxiety.
When we feel fitter, stronger and more flexible, we generally feel better about ourselves.
These reminders might seem simple and obvious, and of course they are.
However, it is surprising how many of us let these things slide a little when life seems tougher somehow. Taking the time to prepare ourselves now can result in better self-care and self-management, as well as benefiting our families and whanau.
It's also a good time to think about rediscovering a hobby, or beginning a new one.
Winter is great for art and craft and all manner of DIY activities, as well as a great time for sharing cooking and baking with the seasonal foods that are on offer.
Make regular dates with yourself, whether it's visiting your favourite cafe, local library or bookstore, and dinner dates with friends can help to keep us focused and social too. In the meantime, enjoy these still warm and sunny autumn days with all that's on offer in this busy town.
Feel free to check out the Women's Network on Facebook or email me: womnet.wang@callplus.net.nz