“Ô, Sunlight! The most precious gold to be found on Earth.” – Roman Payne

Thick clouds roll in overnight, blanketing the earth while everyone sleeps. Rain drizzles in the morning and a handful of complaints are overheard about the gloom. You, being the positive mind you are, do not fret. Clouds and rain can be peaceful, after all.

The next day begins with the same dimness. The clouds float by in droves more densely than the day before. Not much is said about the transient masses overhead, but the energy in your environment is distinctively melancholy.

A cold wind strikes as you walk out the door the third morning. You grimace and walk hastily to your car, then rub your hands together vigorously as the car heater kicks in to calm your shivers. Clouds still loom overhead, threatening rain but never committing to the idea. You notice people seem snappy and pent-up with frustration. It is not until mid-afternoon that you notice that you, too, are moody today.

On the fourth day you awaken to sunshine flickering through the bedroom curtains. There is pep in your step as you fix breakfast and begin the day. Bright light forces you to squint as you walk in the outdoors; it is oddly enjoyable, especially as the warmth of the sun flows over your cheeks. People are smiling, talking, and laughing. Many comment on how nice it is to see the sunshine again. This makes you realize that it is indeed a joyful day.

Humans are intimately connected to the sun and its rhythms. It affects our mood and energy, which have all-encompassing effects on how we live and interact with the world. This relationship is never more apparent than when the long, bright days of summer give way to darker autumn nights. The end of daylight savings time darkens moods as much as it darkens the short afternoons.

It is estimated that six percent of the U.S. population experiences Seasonal Affective Disorder (SAD), defined as a clinically significant change in mood coinciding with the change in seasons. This predominantly speaks to people suffering from unipolar depression that comes with the shorter days, but may also manifest as bipolar type mood swings – depression in the winter and mania or hypomania in the summer. Additionally, an estimated 13% of the population experiences Subsyndromal Seasonal Affective Disorder (SSAD), a less clinically significant change in mood most often experienced in the winter months.

True SAD is severe enough to have devastating effects on one’s lifestyle. Those with SAD may miss work or school, cut off social contact, and experience crippling apathy and bleak feelings of worthlessness. SSAD will not present so severely – the person may have a definable shift in mood and outlook, but can probably still function in their daily lives. Although the majority of the population will not suffer enough to qualify for a clinical diagnosis, it is normal for us all to wax and wane with the changing seasons.

Historically, humans may not have worried about this change in seasonal energy. We may have ebbed and flowed with the seasons, rather than pushing through in spite of them. We may have instinctively conserved energy and relegated ourselves to warm, confined environments where we slept and lounged more often through the winter.  Today, however, the responsibilities and commitments in your life will make it unlikely that your daily schedule can change regardless of the light-dark cycle. The world keeps hustling, and if you allow yourself to slow down you will most likely feel disconnected from the lives around you. Although this may not be the healthiest way to live, it is the way things are.

What can one do, then, to cultivate positive and consistent energy at all times of the year? Let us explore two dynamics of the shining sun that can foster feelings of wellness: sunlight in your eyes and sunlight on your skin.

Bright sunlight entering your eyes signals to your body that it is time to be awake and alert. Obtaining sunlight in the earlier hours of the day is superior to the later hours when looking to regulate the circadian rhythm. Prioritize obtaining at least ten minutes of sunlight on as many days as possible, even if you have to bundle up. Thirty minutes of bright light may be even more beneficial. Some research shows that sunlight can be as stimulating as a cup of coffee. If it is impossible to get outside during the day, light-therapy boxes have been shown to be an effective treatment option to boost mood as well. Consult your physician before attempting this treatment and make sure the light you purchase is made specifically for sufferers of SAD. Just like sunlight, try to use your light box for ten to thirty minutes per day. An important factor to remember, though, is to limit bright light exposure during the evening hours. Absorbing blue light in the evenings can delay the secretion of melatonin, leading to disruptions in sleep. The greatest perpetrators of indoor blue light are electronic devices including televisions, phones, tablets, and computers. Poor sleeping patterns will interfere with mood and energy no matter the light-dark cycle.

Low blood levels of vitamin D have also been linked to depression. Many people fail to obtain enough vitamin D no matter the season, and many Americans cannot synthesize Vitamin D during the winter months due to the sun sitting too low in the sky. Although the exact latitude is debated, it is likely that people living north of the 35th parallel will not be able to obtain vitamin D from sunlight from November to March. For those local to Chapelboro, this includes us. A quick and easy way to judge whether the sun is high enough in sky to provide the UVB radiation your skin needs is to take a look at your shadow. If your shadow is longer than you are tall, the sun is too low for the body to produce vitamin D.

Whilst it may be impossible for you to synthesize vitamin D in the winter months, it is important to get at least ten minutes of full sunlight on bare skin on as many days as possible in the warmer months – April through October, for those outside of tropical locales. Obtaining enough vitamin D from the sun does not require the skin to burn or a tan to develop, although a tan may develop depending on skin tone. Those with lighter skin tones do not need as much exposure, whereas those with darker skin tones will likely need to be out longer.

The body can synthesize well over 10,000 IU of vitamin D before the skin begins to turn pink, so obtaining enough during the warmer months of the year can be easy. However, if one is looking to obtain greater amounts of vitamin D during the winter, supplementation is the only option. The Food and Nutrition Board, whom is responsible for the official recommendations of the U.S. Government, recommends that adults get between 600-800 IU per day to maintain optimal blood levels of Vitamin D. Recent research shows that more may be more beneficial, so organizations such as the Endocrine Society recommend 1,500-2,000 IU per day, and the Vitamin D Council recommends 5,000 IU per day.

The Food & Nutrition Board sets the upper limit of daily Vitamin D supplementation at 4,000 IU, whereas the Endocrine Society and the Vitamin D Council set their allowances at 10,000 IU. Vitamin D toxicity, in which the substance begins to have harmful effects on the system, is shown to occur at doses of 40,000 IU daily. If you discuss with your physician and decide a supplement would be beneficial for your health, look for the D3 form of the vitamin rather than D2. Vitamin D3 is more bioavailable. It may be advantageous for absorption to take your supplement with a meal that contains fat.

While fluctuations in mood and energy level are normal as the seasons change, there are strategies to remedy feelings of lethargy and boost energy in the darkest months of the year. Do your best to get outdoors to obtain bright natural light in your eyes. You may bundle up for a walk or find a sunny picnic table to enjoy lunch. If you decide to experiment with a light therapy box, discuss your treatment options with your primary care physician. The same can be said for vitamin D supplementation. Although both may seem harmless, it is important to consult a professional to decide if you are in the right state of health to benefit from such therapies. Keep smiling even through the darkness of winter and be especially grateful for the days when the sun smiles upon you.

References:

The Vitamin D Council

The Mayo Clinic

Mark’s Daily Apple