Preparing for the Darker Months
As the temperature starts to drop and the days get shorter, many of us feel that shift that comes with the changing seasons. The transition into autumn and winter brings cosy evenings, warm hearty meals and crisp morning walks – but it can also affect our energy levels, mood and immunity.
With fewer daylight hours and the clocks changing, it’s important to give our bodies a little extra support to stay balanced through the darker months.
Sunlight and Vitamin D
One of the most significant changes during the darker months is the reduction in sunlight exposure. Sunlight is our body’s primary source of vitamin D, sometimes known as the ‘sunshine vitamin’. This essential nutrient helps regulate the amount of calcium and phosphate in our body for bone and muscle health, supports our immune system and may even influence our gut microbiota.1
In the UK, from October to early March the sun’s rays are not strong enough for our bodies to make sufficient vitamin D. As a result, the NHS recommends that everyone considers taking a daily vitamin D supplement containing 10 micrograms during these months to maintain adequate levels.2
You can also incorporate vitamin D-rich foods into your diet with sources such as:
- Oily fish (salmon, sardines, mackerel)
- Egg yolks
- Fortified foods and drinks (such as milk drinks, breakfast cereals and spreads)
- Mushrooms (Top tip: you can increase the vitamin D content of your mushrooms at home by placing them gill side up in direct sunlight for about an hour before cooking!)
Why not try this Love Your Gut vitamin-D rich recipe: Sardines and cherry tomatoes on toast.
How the Clocks Changing Affects Our Circadian Rhythm
Our bodies are governed by an internal “biological clock”, also known as the circadian rhythm. This is a roughly 24-hour cycle that regulates many processes, including sleep and wakefulness, hormone release, digestion and how our immune system functions.
Light is the most powerful cue for this rhythm. In the morning, exposure to daylight signals the brain to increase alertness; while at night, darkness helps trigger melatonin, the hormone that prepares us for sleep.
When the clocks change and mornings become darker, this rhythm becomes disrupted. Our brain continues to produce melatonin (the sleep hormone) for longer, making it harder to get out of bed. Meanwhile, less exposure to daylight during the day lowers levels of serotonin (known as the happy hormone), much of which is produced in the gut. This shift is likely to leave us feeling more sluggish, less motivated, or in some cases contribute to symptoms of Seasonal Affective Disorder (SAD). However, for many of us, this will only be temporary while our body adjusts to the change.
Practical Tips To Help With New Light-Dark Timings:
- Get morning light exposure: Try to spend time outside during daylight hours, especially in the morning.
- Keep moving: Regular exercise helps regulate sleep and boosts mood. Although it can be extra difficult when it’s cold, even a short brisk walk can make a difference.
- Keep a consistent sleep schedule: Try to go to bed and wake up at roughly the same time each day, although this can be more difficult at the weekend.
- Eat a balanced diet: Cold weather often calls for comfort food, and there’s no reason why you can’t make it gut-friendly. Focus on warming nutrient-rich dishes, think stews with lentils and beans, soups packed with vegetables and porridge topped with nuts and seeds. Check out our delicious Greek style tomato and bean stew recipe.
- Stay connected: Shorter days can make it tempting to hibernate, but social interaction is vital for our wellbeing. Whether it be a catch up with a friend over a hot chocolate or a dinner party.
As daylight hours shorten and our routines shift, supporting your body’s internal rhythm becomes even more important. By taking small but intentional steps, you can protect your energy, mood and overall wellbeing during the darker months.
References
- Singh et al. (2020) Sci Rep 10: 21641