Long nights, cold days, and inclement weather can all take a toll on our mental health. According to Marla Ahlgrimm, this begins at the chemical level with our hormones.
If you’re feeling a little rundown during the coldest part of the year, you’re not alone. Our hormones are linked to the weather, and specifically the cycle of the sun. Marla Ahlgrimm explains that these tiny little chemical messengers make or break our mood.
Sunlight’s Impact
Circadian rhythm is how the body flows with the ebbs and tides of the season. And according to Marla Ahlgrimm, less sunlight means our bodies produce more melatonin. As the sleep hormone, Marla Ahlgrimm says that melatonin makes us feel lethargic, sluggish, and ready to curl up for bed before dinner time.
The sun is also responsible for helping our bodies make vitamin D. When the days are shorter, we have less vitamin D flowing through our veins, which can affect our energy levels, immune system, and even our mood. And your body may even release lower doses of serotonin, which is known as the feel-good chemical, during the winter.
SAD
Speaking of serotonin, Marla Ahlgrimm says that low levels of this hormone can lead to Seasonal Affective Disorder, or SAD. This type of depression is common, especially in women, during the winter months. It’s believed that the ever-fluctuating levels of progesterone and estrogen play a part in the length and severity of Seasonal Affective Disorder.
Think Thyroid
Your thyroid is also affected during the cold weather, says Marla Ahlgrimm. Your body naturally produces more thyroid stimulating hormone when the temperatures drop and daylight no longer lingers. People who already have hypothyroidism or who have an underactive thyroid may find that they experience more thyroid-related issues during the winter.
Even for people who do not have a family history of thyroid issues, thyroid function tests are beneficial when winter brings fatigue, constipation, weight gain, stiffness and swelling of the joints, dry skin, or weak muscles.
Combating The Cold
Until our bodies evolve to keep up with our modern-day access to heat, light, and food, we must take extra measures to improve how we look and feel throughout a circadian conundrum. Marla Ahlgrimm’s tips include:
- Establishing a routine bedtime. Get the same amount of sleep each night (ideally, eight hours), even when it’s dark at 4 PM.
- Spend time in the sunshine. When possible, go outside for at least 20 minutes every day. Morning sunlight is best, says Marla Ahlgrimm, but any daylight is better than none. Bonus tip – continue to wear sunscreen in the winter.
- Maintain an exercise regimen. Get your body moving throughout the winter. Even if you can’t go outside, Marla Ahlgrimm says you can hula hoop, jog in place, or run up and down the stairs to get your blood flowing and your heart pumping.
- Cut off the coffee in the afternoons. While a caffeine injection might seem the most logical course of action at 5 PM, avoid coffee in the afternoon hours. Caffeine can keep you alert and awake for many hours, but it can also interfere with your ability to wind down in the evening.
- Talk to your doctor about vitamin D supplements or light therapy. Vitamin D supplements and or light therapy can be a huge boon to your overall mental and physical health when the sun says sayonara early in the day.
According to Marla Ahlgrimm, winter is a beautiful season full of joy. However, it can also usher in hormone fluctuations that bring more woe than wonder. Thankfully, the season doesn’t last forever, and the summer sun will soon be shining.
Marla Ahlgrimm has co-authored two ground-breaking books,