Spending more time indoors? Less sunlight can affect your mood and mental health 

Benefits of sunlight exposure: Spending more time indoors and experiencing a drop in vitamin D can weaken your immune function, making you more prone to illnesses like colds and flu (Image: Canva)

With the arrival of winter, the days grow shorter, the nights longer, and sunlight becomes scarce. Staying cosy indoors may seem like the perfect option, but did you know that the chilly weather can also impact your mental and physical well-being? Sunlight plays a crucial role in regulating your body's internal clock, boosting serotonin levels, and producing vitamin D. It is essential for maintaining a stable mood and a sense of well-being. Sunlight exposure also helps your body produce vitamin D, which supports bone health and immune function. When you don’t get enough sunlight, these processes can be disrupted, leading to feelings of fatigue, low mood, and even depression.

Shorter days and limited sunlight can impact your brain chemistry, making you feel more withdrawn or unmotivated, says Archana Singhal, Psychologist, Counsellor and Family Therapist, and Founder of Mindwell Counsel, Delhi. “It’s important to find ways to include sunlight or its alternatives in your daily routine and focus on self-care during the colder months,” she says.

Also read | Best ways to boost your vitamin D naturally: Sunlight, foods, and supplements

Singhal explains how winter can affect your health in various ways and suggests strategies to boost your mental health:

Seasonal affective disorder (SAD): This type of depression is triggered by seasonal changes, especially during winter, when sunlight exposure decreases. Lower serotonin levels and melatonin imbalances can lead to feelings of sadness, lethargy, and even hopelessness.

Weakened immune system: Spending more time indoors and experiencing a drop in vitamin D can weaken your immune function, making you more prone to illnesses like colds and flu. Dry indoor air can also increase vulnerability to infections.

Weight gain: Reduced physical activity and cravings for carb-heavy comfort foods in winter can lead to weight gain, which may further affect energy and mood.

Tips to follow for better mental health:

Use light therapy: Use lamps to mimic sunlight if natural daylight is scarce. This can help improve your mood and regulate your body’s internal clock. Consult with a professional before starting.

Also read | Fatigue, depression, weak bones? Here are 5 best ways to increase Vitamin D in your body

Go outside: Layer up and spend time outdoors. Activities like walking or jogging during daylight hours provide physical exercise and natural sunlight, which can boost serotonin.

Meditation and more: Techniques like meditation, deep breathing, and progressive muscle relaxation help reduce stress and promote calmness. Even a few minutes daily can make a difference.

Healthy food is important: Focus on nutritious foods like fruits, vegetables, lean proteins, and whole grains. Nutrients like omega-3s, vitamins, and minerals are essential for mental health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.