BIOLOGICAL IMPACTS OF WINTER
ON THE BLOG WRITTEN BY LAUREN HORLICK
I received an email this week titled, “Are you a quitter?”. The email explored how the second week in January is known as National Quit Day when most individuals give up their New Year’s resolutions. This email was off-putting, not just because of the title alone but also because it failed to identify barriers we may all be encountering. Winter is hard, and we are biologically predisposed to many challenges. Ironically, we set New Year’s resolutions when we are more likely to experience decreased motivation. Here are a few of the biological impacts of winter and some suggestions for navigating these barriers.
Disruptions in Sleep—In the winter, our circadian rhythm is massively disrupted. The winter produces shorter days and longer nights that throw our internal body clock for a loop, causing sleep disturbances. With sleep disturbances, we can experience mood changes and increased fatigue. We tend to feel more sluggish with increased/decreased sleep, which impacts our mindset and productivity levels. Maintaining good sleep hygiene during the winter and creating a consistent sleep schedule is crucial. In addition to a sleep schedule, attempt to continue to get exposure to natural light.
Reduced Serotonin Production: Serotonin is a neurotransmitter and hormone that impacts several bodily functions, including mood regulation, cognitive functioning, and cardiovascular functioning. Sunlight helps regulate serotonin production. Due to the decreased sunlight in the winter months, serotonin levels decrease, making us susceptible to irritability, low energy, and increased risk for depressive symptoms. Getting outside or implementing light therapy can help boost serotonin levels throughout the winter.
Increased Melatonin Production—Melatonin is a hormone that regulates the body’s circadian rhythm. It is produced in response to darkness. With longer nights, we experience increased periods of darkness and more melatonin is produced in response. The more melatonin produced, the more sluggish and sleepy we feel throughout the day. Increased fatigue impacts our motivation and our ability to stay alert and focused. Light exposure in the morning is a great way to help reduce melatonin production.
Immune System Suppression—Our immune systems weaken in winter in response to colder temperatures and reduced light. We are more prone to sickness and infections during winter, which further impacts our motivation and energy levels.
Maintaining a balanced diet and hydration, incorporating exercise, and implementing good sleep hygiene can all help boost immune systems. Your doctor may also recommend a vitamin routine and staying updated with vaccines to increase immunity.
Increased Cortisol Levels—Cortisol is a hormone released in response to stress. We produce more cortisol when low light exposure and disrupted sleep patterns occur. These elevated cortisol levels can increase stress/anxiety and fatigue. Stress and anxiety negatively impact our ability to manage daily tasks (let alone new resolutions!). Implementing coping techniques such as mindfulness, deep breathing, yoga, etc., can help lower daily stress levels.
Appetite Changes and Cravings- It is natural for us to crave high-calorie comfort foods when temperatures lower! Biologically, we have an increased desire to store more energy (fat) during winter. We can reach more quickly for foods with high carb or sugar content. These foods contribute to more energy crashes, inconsistencies with mood, and weight gain, all of which further impact our motivation levels. Maintaining a healthy diet with nutrient-dense meals and snacks can help decrease energy crashes by providing sustained energy.
Reduced Physical Activity—Limited daylight and colder weather make it less desirable to go outside and engage in physical activity. When we decrease exercise, we experience lower dopamine, which impacts our mood and motivation levels. We are more likely to experience negative thought patterns and lower energy with reduced dopamine. It can be helpful to continue implementing exercise and movement into your weekly schedule. Explore indoor workout options or identify winter activities/sports to help maintain physical activity.
Decreased Socialization—We tend to socialize less during the winter. When we decrease socialization, we experience lower oxytocin levels. Isolation has negative impacts on anxiety, depression, and overall emotional well-being. Attempt to stay connected with friends and family through phone calls or indoor activities.