Winter is coming, bringing with it the dark, short days and long, cold nights. For many, this can lead to a general feeling of glum, and for good reason. You see it’s not only the thought of the shorter days that brings us down, but rather the shorter days themselves affecting us on a physical level.

What is SAD?

SAD or rather seasonal affective disorder is a type of depression that comes and goes in a seasonal pattern often presenting itself through the winter months and improving through the summer ones. For this reason it is often tied to a lack of exposure to Vitamin D through sunlight during the darker autumn and winter months.

The prevalent theory is that this lack of Vitamin D and sunlight may affect the way in which a portion of our brain works (the hypothalamus) which in turn may affect the:

·       Production of melatonin – melatonin is a hormone that makes you feel sleepy, in people with SAD, the body may produce it in higher than normal levels

·       Production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression

·       Body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD

Can exercise help?

Exercise, among other things such as spending more time outdoors, eating a balanced, nutritious and varied diet and talking therapies, can certainly help to alleviate the symptoms of SAD. 

Exercise is not only great for our physical health but also for our mental health too, regular exercise causes chemical changes in the brain which actively change our mood. Additionally, exercise is a great way to boost our self-esteem which is often low in individuals suffering with depression. Using exercise to set and achieve targets can be a great way to improve our sense of self-worth and often gives a much needed sense of purpose.

What type of exercise is best?

Any exercise that you enjoy is usually best. Don’t feel that you need to spend all of your free time in the gym to reap these rewards, in fact, exercise that can be done outdoors, in day light ideally, would be much more fitting. Activities such as cycling, running or hiking are easily accessible, easy to make into social events and often allow us to stay mindful on the present task. Gym workouts however can be more diverse, easy to track and progress and don’t leave you at the mercy of the elements.

There’s a wealth of knowledge and a wide general understanding of how regular physical exercise is important for our bodies but we are only just starting to scratch the surface with how important it is for our minds.