Feeling SAD? It’s time to take charge

Today is Winter Solstice – the shortest day of the year.

We’ll enjoy a measly seven hours, 49 minutes and 41 seconds of daylight – almost nine hours less than the longest day back in June.

Ooompf! Painful isn’t it?!

The word solstice derives from a Latin word meaning ‘a sun standing still’, but it feels quite the opposite in the depths of December. And if you’re prone to a touch of Seasonal Affective Disorder (SAD), this is far from the season to be jolly.

But fear not! There are things you can do to keep the winter blues at bay…

1. Watch your diet

A study published in the American Journal of Psychiatry examined data from more than 1,000 women aged between 20 and 93 and found that those whose diets were high in fruits, vegetables, whole grains and healthy proteins had a lower risk of depression than those who ate a lot of fried foods, added sugars, refined grains and processed foods.

Christmas is obviously not the easiest time of year to stick to a healthy diet, but stocking up on something tasty like satsumas for when you get that late-night urge for something sweet might help you get a bit of extra vitamin C in. And there’s nothing to stop you piling that plate high with broccoli, sprouts and carrots on Christmas Day – it’s not all bad for you!

2. Fool your body

During the darker months it can be helpful to try and emulate the bright mornings and light evenings that keep us so buoyant in the summer.

Just 30 minutes of bright, non-UV, white fluorescent light first thing in the morning has been shown to ease symptoms as well as Prozac, but a good old-fashioned halogen work lamp will do the job just as well. Shine one or two on yourself for half an hour when you get up, making sure the light is hitting your eyes at an angle, not straight on.

Reversing the process at night is important, too. Bright white or blue light suppresses the sleep hormone melatonin, and low evening levels of this can decrease your sleep quality, so putting down your iPad an hour before bed is a good idea.

Exercising in the morning also gives you a boost of the wake-up hormone cortisol, while the increased energy levels that result from working out also make it ideal for beating the mid-afternoon slump that comes from a 4pm sunset.

Which leads us on to…

3. Use exercise as a medicine

According to a review of more than 40 studies, aerobic exercise considerably reduces symptoms of depression, while strength training is even more effective at boosting mood – and combining the two works best. A class like our spinning and ABC combo, comprising either 30 or 45 minutes of indoor cycling followed by the same in the studio of weights, step and mat work, is probably as perfect as it gets for combating SAD. Our music and instructors motivate you to push yourself, resulting in a surge of endorphins and meaning you walk out of here with a mild sense of euphoria. How good is that?!

Pilates also has brilliant mood-boosting and circulatory benefits and is a wonderful way to show yourself some love when the world outside seems to be doing anything but. There’s something incredibly comforting about stretching out on your mat in warmth, peace and quiet while it throws it down with rain outdoors. Do your worst, you think, while moving from cat to cow stretch…

The symptoms of SAD are said to sometimes fade as people approach their 60s, but whether that’s true for you or not, regular physical activity as we age is a no-brainer. It helps us look and feel younger, lowers our risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, certain cancers, high blood pressure and obesity and as we get older still, it also lessens the risk of falls.

The Fitness Factory is closed between December 23 and January 2 (inclusive) but during that time, why not try and get out for a walk, run or cycle around midday, when the sun is at its strongest. Then when the 3rd rolls around, reacquaint yourself with our timetable and book yourself in for a class! We’re fired up for 2017 and looking forward to spending it with our wonderful Fitness Family – old, new and yet to join.