How does lack of sunlight in winter affect your health?

Why do you need more Vitamin D in winter?

Vitamin D is essential for maintaining good health. Vitamin D supports the immune system, regulates calcium absorption, and plays an important role in regulating energy levels and mood. Vitamin D levels often decrease during winter due to reduced sunlight exposure. In this article, we discuss how this can set off a chain reaction of symptoms, ranging from fatigue to low resistance, and what you can do to prevent this. 

Tips: 

• Take a daily dose of Vitamin D, especially during winter. Vitamin D3 Capsules are a good option. 
• Add foods that are rich in Vitamin D to your diet, such as fatty fish (salmon, mackerel), eggs and fortified foods like milk and cereals. 
• Consider using a daylight lamp to supplement your exposure to sunlight and give your body extra support. 

Mood and energy

How does lack of sunlight affect mood and energy levels?

Less sunlight in winter can cause a type of depression called seasonal affective disorder (SAD). A drop in serotonin and dopamine, two hormones that affect mood and motivation, might play a role in SAD. While SAD may not always be entirely preventable, it can help to be aware of triggers and signs like fatigue, low mood, or changes in appetite and sleep. 

Tips: 

• Consider light therapy to increase serotonin.  
• Go for walks or exercise regularly. Make sure you get at least 150 minutes of physical activity a week to trigger a release of dopamine and improve your mood and energy levels. 

How does melatonin affect sleep quality in winter?

The sleep hormone melatonin controls your sleep-wake rhythm and influences your sleep quality. As a result of the days getting darker in winter, melatonin production increases. This is a natural response, the body’s biological way of adapting to not getting enough sunlight. While this is a protective mechanism, it can also have a negative effect and lead to fatigue and low energy during the day. 

Tips: 

• Expose yourself to natural light in the morning to regulate your internal clock. 
• Only drink coffee in the morning. Caffeine can temporarily make you feel more awake and alert, but it can also disrupt melatonin signalling later in the day. This can negatively affect sleep quality, causing you to feel more tired during the day. 

Physical health

Is there a link between sun exposure, testosterone, ED and sex drive?

Seasonal changes, such as reduced sunlight during winter months, can lower testosterone levels in men, impacting sexual desire. Although testosterone plays a crucial role in libido, it does not directly impact erectile function. Erectile dysfunction (ED) is often the result of a combination of physical and psychological factors, which may include vascular health and hormonal imbalances such as low testosterone. During winter, the lack of sunlight also reduces the production of Vitamin D, which can have an indirect impact on testosterone levels and general health. 

Tips: 

• Exercise regularly. Exercise stimulates testosterone production. 
• Consider taking a Vitamin D supplement during the winter months. 

Can hormonal contraception affect mood during winter?

Hormonal contraceptives can cause mood swings. Reduced sunlight in winter can increase melatonin and lower serotonin levels. This can make mood swings more extreme. Although there is no clear scientific proof that the neurobiological effects of contraceptives are impacted by winter weather, women are more likely than men to experience seasonal changes in their mood. 

Tips: 

• Talk to your doctor about your mood issues. 
• Consider using a daylight lamp to support your mood. 

Why do we gain weight in winter?

According to the ‘Metabolic Winter’ hypothesis, daylight affects the production of melatonin and cortisol. In winter, our bodies produce more melatonin due to the lack of natural daylight. Melatonin indirectly influences metabolism and triggers responses, such as lowering energy utilisation. This mechanism allowed our ancestors to survive long periods of cold and nutrient deprivation. While this process is essential for survival situations, elevated cortisol levels also increase appetite, which in turn can increase calorie consumption.  

Behaviour also plays an important role in winter weight gain. During winter, we tend to exercise less and eat heavier, high-calorie meals like soups, stews and casseroles. These comforting one-pots are perfect cold weather dishes, but their high-calorie content can result in excess fat storage. 

Tips: 

• Stay active, even in winter. 
• Opt for low-calorie foods that are rich in Vitamin D, such as spinach and mushrooms. 

How does lack of sunlight affect blood pressure?

Lack of sunlight can lead to a decrease in the production of nitric oxide, a substance that helps blood vessels relax. This can cause blood pressure to increase. 

Tips: 

• Exercise regularly to keep your blood pressure in a healthy range. 
• Make sure your diet is balanced and contains potassium. Bananas and avocados are excellent sources. 

How does lack of sunlight affect skin health and acne?

If you are exposed to little or no sunlight in winter, your body will be unable to produce enough Vitamin D. Low levels of Vitamin D can affect skin health. Additionally, sunlight has an antibacterial effect, which is why acne is more likely to flare up in winter. 

Tips: 

• Use skincare products with Vitamin D or zinc.
• Keep your skin hydrated, especially when the air is cold and dry. Use an moisturiser with moisture-binding ingredients like hyaluronic acid or glycerin. In addition, it is important to drink plenty of water, at least 1.5 to 2 litres a day. And avoid taking long, hot showers. Hot showers can dry out your skin. 

How does winter affect asthma and airways?

Vitamin D is essential for your immune system and helps fight off infections. During the colder months, it's harder to get enough Vitamin D from sunlight. As a result, you are more likely to get respiratory infections or your asthma symptoms may get worse. This is because lack of Vitamin D can affect your immune system and make the airways more susceptible to inflammation. 

Tips: 

• Wear a scarf or face mask to protect your airways from cold air and breathe through your nose as much as possible. This will warm and humidify air before it reaches your lungs.  
• Make sure your home is draught proof and keep indoor temperatures constant. Avoid turning up the central heating. Setting the thermostat too high can dry out the indoor air. 
• The ideal humidity range for a home should be between 40% and 60%. Use a humidifier to prevent dry air in your home and to reduce respiratory irritation. Clean your humidifier regularly to prevent bacteria or fungi growth. 

Behavioural factors

Food preferences and appetite

Seasonal hormonal changes, in particular changes in ghrelin and leptin levels, have been linked to increased hunger levels and a preference for high-calorie foods. 

Tips: 

• Opt for healthy, calorie-rich foods such as nuts, avocados and wholegrains. These foods are nutritious and keep you fuller for longer. 
• Look for ways to make high-calorie comfort dishes healthier by improvising and modifying the recipe (for example, by adding extra vegetables or less butter). 
• Eat mindfully and enjoy your food. Avoid overeating by measuring out meal portions in advance. 

Exercise and hormonal balance

Exercise stimulates the production of endorphins and other hormones that contribute to well-being. As we tend to be less physically active in winter, our bodies produce less of these hormones. 

Tips: 

• Try to exercise daily. For instance, take 20- or 30-minute walks to get your body to release endorphins. The boost you get from exercise will improve your sense of well-being.   

Specific groups

Differences between men and women

Men's and women's bodies react differently to hormonal changes during winter. Men are more likely to experience a drop in testosterone, while women tend to be more sensitive to mood swings due to changes in oestrogen and progesterone levels. 

Tips: 

• Men: Staying active and getting plenty of sleep each night are proven ways to support testosterone levels. 
• Women: Stress reduction techniques such as mindfulness or yoga can help manage mood swings. By incorporating sun exposure into your daily routine, you can support your body’s hormonal health. 

Conclusion

Colder weather and shorter days can influence the production and regulation of our hormones and therefore our health. The good news is there are simple things you can do to limit winter's impact. Make sure you get enough Vitamin D, eat a healthy diet and exercise regularly to keep your body well-balanced. 

Read more about how Doctoronline can help you maintain a healthy lifestyle this winter. Together, we can find a solution that works best for you.