To Your Health: Don't get lost in the darkness this winter

We all notice when the days get shorter and the nights longer. Human beings are seasonal animals, like bears or humming birds. But unlike those creatures we don’t hibernate or migrate (other than a quick trip to Florida). Yet like those animals, our bodies respond when the seasons change. For some of us, the result is not all that positive.

Here in New England when fall and winter roll around we receive less sunlight, a lot less sunlight. The sunlight we do receive is less direct, hitting the land at a narrower angle, unlike closer to the equator where the sunlight falls directly on the earth.

A reduction in sunlight triggers your body to make more of the hormone melatonin. Melatonin helps ease your body into sleep. So it’s not unusual to feel sluggish in the winter or to be more inclined to nap than you would be in the middle of July.

At the same time, less sunlight through the winter months also means reduced production of another hormone, serotonin. Serotonin regulates mood and appetite among other things.

During the winter it may also be hard to get enough natural Vitamin D, which helps boost serotonin levels. Vitamin D is produced by the body when sunlight reaches the skin. Not only is there less sunlight during the winter months but we are generally bundled up against the cold so what sunlight there is does not reach our skin.

Most people weather the lack of sunlight and changes in hormone levels relatively well. But for some people, the seasonal changes lead to moodiness, weight gain and depression.

Robin Gerry, who works as a mental health clinician with the Eastport Health Center in Machias, sees the impact of shorter days, particularly among fishermen.

“When they come in for the winter they go into neurotransmitter shock because they are not getting enough Vitamin D and serotonin,” she said. Fishermen may become depressed or suicidal, particularly in the latter part of the winter.

Health professionals recognize that some people may have Seasonal Affective Disorder, an ailment caused by reduced serotonin levels. Symptoms specific to Seasonal Affective Disorder may include:

• Oversleeping

• Appetite changes, especially a craving for foods high in carbohydrates

• Weight gain

• Tiredness or low energy

• Depression

Gerry says that fishermen need to be aware they can address the “winter blues.” In her opinion, getting outdoors and getting regular exercise are key.

“When they come in for the winter they often get no exercise and get depressed,” she said. “I recommend getting outside with sunlight on your face for a half hour every day. Eat a good breakfast. Get some exercise, it’s a natural anti-depressant. And try not to drink too much, it depresses the body and mind.”

Most importantly, she urges people who just don’t feel like themselves any longer to go easy on themselves. “It’s a biological process,” she said, referring to the hormonal changes that the shorter days create. “Be aware if your thoughts turn dark that it’s not your fault. Forewarned is forearmed."