Why We Need That Summer Sun To Combat Seasonal Depression Next Winter
Over recent years, much has been written about the importance of vitamin D - and maintaining sufficient levels.
There are so many good reasons why everyone needs to ensure they are not deficient. Unfortunately, being deficient is surprisingly common.
And one way to be sure is to get your vitamin D levels tested with a simple blood test. You will then have a base from which to work.
And with summer just here in the Northern Hemisphere, now is the perfect opportunity to soak up sufficient sun to help us to store enough vitamin D to get us through the grey winter days towards the end of the year.
Of course, there is no vitamin D available from any winter sunshine.
How high is the risk of vitamin D deficiency?
Conservative figures point to seventy five percent of the general population being at risk – that is three out of every four – while it is estimated that the elderly may be even more deficient because of aging and the fact that they tend to spend more time indoors.
Even with the same sun exposure, those over the age of seventy produce thirty percent less vitamin D than younger people. And of course the darker the skin, the less vitamin D is absorbed.
What happens when we store vitamin D in the summer?
An adequate summer reserve of vitamin D helps the body maintain higher levels of serotonin which in turn helps to ward off seasonal affective disorder or SAD months later when winter arrives. This disorder is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter.
Symptoms of SAD can include:
- a persistent low mood
- a loss of pleasure or interest in normal everyday activities
- irritability
- feelings of despair, guilt and worthlessness
- feeling lethargic (lacking in energy) and sleepy during the day
- sleeping for longer than normal and finding it hard to get up in the morning
- craving carbohydrates and gaining weight
- difficulty concentrating
- decreased sex drive
For some people, these symptoms can be severe and have a significant impact on their day-to-day activities.
While it was already well known that seasonal depression could be improved by sunlight exposure, it is now known that those benefits can be saved up for a rainy day (or a winter season).
What is the difference between serotonin and melatonin?
Melatonin is the sleep hormone (ensuring a good night's sleep) while serotonin is the hormone associated with wakefulness and elevated mood. They are actually completely opposite.
Serotonin levels increase when you’re exposed to bright light - including sunlight - and this is a major reason why moods tend to be more elevated during the summer.
What are the mainstream solutions for depression?
Serotonin is the hormone that forms the basis of many anti-depressant drugs, working to help naturally-produced-serotonin stay in the bloodstream longer while keeping the mood and energy levels higher.
Another solution is bright-light therapy which can lead to quick benefits for people suffering with depression or SAD.
Is there a more natural solution?
Researchers have found that getting more sun during the summer builds up a store of cholecalciferol that spurs vitamin D production during the darker winter months, leading to higher serotonin levels.
The important point to remember is that the amount of serotonin you have in the winter is determined by your sun exposure the previous summer. But if it is not possible to get sufficient sunlight during the summer, then an alternative has to be found to get you through those often grey winter months.
Supplementing with vitamin D3 is the alternative of choice.
How to raise your vitamin D levels by supplementing
During the warm and sunny summer months, spend at least twenty minutes out in the sun (between the hours of 10am and 2pm) with as little clothing as possible - and minus any sunscreen - until your skin starts to turn pale pink.
During the winter months, start a course of good quality vitamin D3. When supplementing with vitamin D3, you will also need to add in magnesium and vitamin K2. Take with a spoonful of fat (such as grass fed butter or coconut oil) as vitamin D is fat soluble. Make sure you have calcium in your diet by including dairy products and dark green leafy vegetables. Sesame seed is another good source of calcium.
Most suggested doses of vitamin D are too low and it is hard to overdose. 40 ng/mL is a good level to aim for initially, rising to 60 or 70 if you can for optimum health. In the meantime, a suggested dose when supplementing with vitamin D3 is 5000 IUs per day.
SOURCES:
Conti, P., & Kempuraj, D. (2016). Impact of vitamin D on mast cell activity, immunity and inflammation.
http://pubs.sciepub.com/jfnr/4/1/6/. (Accessed, 2 October 2021).
Gruber-Bzura, B. M. (2018). Vitamin D and influenza—prevention or therapy?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121423/. (Accessed, 2 October 2021).
Matyjaszek-Matuszek, B., et al. (2015). Clinical implications of vitamin D deficiency.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4498026/. (Accessed, 2 October 2021).
Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.
Browse
Share
