How do you fight those winter time blues?
In the winter the skin makes little if any vitamin D from the sun at latitudes above 37 degrees north or below 37 degrees south of the equator.” (picture shown above which are the shaded areas)
The days are drawing shorter, the temperatures begin to drop, everything begins to turn brown and the sun seems so far off in the distance. All that I crave is the warm sunshine penetrating my skin again. Do you feel a little “down” during the winter months? I know I do!
Could a lack of vitamin D be related to this? “All the studies found that depressed subjects had lower levels of vitamin D compared to controls, and those with the lowest vitamin D levels had the greatest risk of depression” retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6970300/#:~:text=All%20the%20studies%20found%20that,CI%5D%201.00%E2%80%931.71). Here is some really interesting information about vitamin D that can affect many of us during the winter months; According to Harvard Health Publishing, “September brings the end of summer in the northern hemisphere and, for many of us, that means less time in the sun. The sun’s rays provide ultraviolet B (UVB) energy, and the skin uses it to start making vitamin D. (The skin actually produces a precursor that is converted into the active form of the vitamin by the liver and kidneys.) vitamin D is best known for its vital role in bone health. Without this “sunshine vitamin,” the body can’t absorb the calcium it ingests, so it steals calcium from bones, increasing the risk of osteoporosis and fractures. vitamin D also helps maintain normal blood levels of phosphorus, another bone building mineral.
Vitamin D would be essential if it did nothing else. But researchers have discovered that it’s active in many tissues and cells besides bone and controls an enormous number of genes, including some associated with cancers, autoimmune disease, and infections… (In winter) the skin makes little if any vitamin D from the sun at latitudes above 37 degrees north or below 37 degrees south of the equator.” (picture shown above which are the shaded areas) information retrieved from https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d . Now that we know our vitamin D production from the sun is limited in the winter months we can explore other options to get the vitamin D we crucially need.
We store vitamin D in our fat cells, which is why vitamin D can build up in our bodies at a toxic level especially if you supplement daily. Thankfully there are some simple foods we can eat that are high in vitamin D!
Fatty fish like salmon seafood (oysters, and shrimp)-Wild Caught
Organic Mushrooms
Egg yolk-pasture raised
Cod liver oil-wild caught
Cook with Lard-pasture raised
(There are more but these are some of the most common foods and with the highest vitamin D percentages.)
This week I added shrimp, salmon, and mushrooms to my grocery list. I made a gluten free hearts of palm shrimp, and mushroom alfredo that was delicious! Here is my recipe…
Now I would like to tell you how I fight those winter time blues, and strong urge to stay home and hibernate! A super energy/mood booster for me is to keep my body moving during the day and pump some iron at the Outerbelt CrossFit gym preferably three days a week. I am extremely thankful for that community and if your local I would love for you to join me! (As a mother who works from home a good bit, it’s nice to be able to get out of the house and have some adult conversations). Days I don’t plan on leaving the house I still get ready and take care of myself, there is something about getting ready for the day that helps boost my self-esteem and motivation. This is one I want to start working on, because I am not a fan of being cold! Bundle up and get some fresh air, go on a nature walk, explore the outdoors with the kids. We love doing this during the warmer months, but need to get out of our comfort zone and get a little chilly!
Some other ways I like to fight those winter time blues is to declutter my home and bring in things that make me happy; for example I love my Pink Himalayan Salt lamp, which brings a nice glow to my living room. I enjoy lighting a handmade beeswax candle that creates a warm and inviting environment. Stocking up on soft blankets and keeping them handy is key; last year I discovered the wonders of a heated blanket! Snuggle up and enjoy some family cuttles at night when it’s time to unwind and slow down. Drink a delicious cup of naturally caffeine-free herbal tea. What really helps me unwind is soaking in the bath with Spa Rose Petal Bath Salts, and applying some magnesium body butter, then lights out! Who else feels that tug to want to hibernate this time of the year?! I would love to hear what you do to fight those winter time blues, please comment below!
Love Always,
Carmen Saum BSN, RN, NC-BC