JOINT BASE LANGLEY-EUSTIS, Va. -- It’s a common phenomenon that around this time of year many people begin to feel pretty down-in-the-dumps. Could it be the approaching holidays and the associated busy schedules and travel? Maybe the prospect of having to spend time with distant family members? Or an after-effect of having piled on some post-Thanksgiving “winter weight”/fatty insulation in preparation for the colder months? Or, perhaps, it has something to do with the shorter days during winter?
All of the above could technically apply…BUT for many folks, the primary causal factor is the relative reduced daylight we get in the winter months. Here in the northern hemisphere, our winter occurs when the earth is at its longest elliptical distance from the sun, hence decreasing the amount of “day” we get (i.e. the sun rises later and sets sooner). Combined with periodic flurries of snow, it turns out we get maybe 30 minutes of sunlight from December to March (that’s hyperbole, calm down). Why is this important? Well, if you work in a window-less building (hello, SCIF!) then you likely already know—less exposure to sunlight means less opportunities for your body to create much-needed Vitamin D!
Vitamins D2 and D3 are crucial in our intestinal absorption of calcium, magnesium, and phosphate…so if you’re deprived of Vitamin D, you may also not be getting enough of these guys, as well! And as a result, you may develop a fairly common condition called Seasonal Affective Disorder (appropriately acronymed as “S.A.D.”). SAD is similar to depression, but its hallmark characteristics include oversleeping, overeating (especially craving heavy carbs like pizza and fried food) which often leads to weight gain, tiredness, and low energy. Basically, you’re becoming a hibernating bear. But fear not! There are several things you can do about it:
- Get as much natural sunlight as you can. The required amount varies individually, but any sunlight is better than none. Get outside (not behind a window), and—if you dare—exposure some bare skin. Also, the darker your skin, the longer you’ll need to spend in the sun.
- Mix up your diet. Vitamin D is hard to find in most foods; however, you can often find sufficient doses in certain oily fish (salmon, herring, sardines), as well as red meat and eggs. If you’re a vegetarian, check the labels of breakfast cereals and various dairy products, as many are fortified with extra Vitamin D.
- Try phototherapy (but avoid tanning beds). Phototherapy (AKA “light therapy”) is simply exposing yourself to artificial UV rays; this is actually a common treatment for newborn babies with jaundice as well. Cheap UV lights can be purchased online to get you 30 min/day!
- Consider supplements: 10 micrograms per day is sufficient. If all else fails (i.e. you don’t have access to sunlight, don’t eat meat of any kind, and don’t feel like throwing down for phototherapy), then another source may be a multivitamin that contains D2 or D3…but watch the dosage! All we need is 10mcg/day, and no more than 0.1 milligrams. I feel obliged to remind you, however, that I am NOT A DOCTOR, and this is NOT direct medical advice!!