We benefit a lot from nature. But as autumn darkens and the air gets colder, spending time outdoors decreases, when a warm blanket on the sofa and candlelight indoors seem more appealing than the challenging outdoor conditions. Nature can be beautiful and worth a visit in the winter too, but understandably the greyness and darkness of early winter are not the most appealing to everyone!
The decrease of natural light has concrete effects on people, both physically and mentally. Darkness increases fatigue, affects mood, increases appetite, and lowers the motivation to exercise. Lack of light during the winter months has also been linked to concentration and memory problems.
The brightness of spring is one step closer every day, but until then we can find joy in the winter months and cope a little better with the Finnish winter for example with these tips:
Find relief from a bright light lamp
- A bright light lamp wakes the body up in the morning and reduces the production of melatonin, which is higher during winter months due to darkness.
- Bright light also affects the brain's serotonin system, boosting mood and thus relieving seasonal depression.
- The best benefit is obtained by using bright light for about half an hour first thing in the morning, between 5.00 and 10.00 am. You can keep the lamp near you while eating breakfast, for example.
Remember to get enough vitamin D!
- Sunlight is the main source of vitamin D, as the body produces vitamin D in the skin through exposure to the sun. During winter, reduced hours of light can easily lead to vitamin D deficiency, as it is difficult to get enough vitamin D from diet alone.
- Vitamin D plays an important role in the body, including regulating the function of various genes and building up the body's immune defences. Vitamin D also strengthens bones by helping to absorb calcium.
- Find out what your vitamin D recommendation is and take a vitamin supplement accordingly.
Get regular exercise - also outdoors!
- It is recommended to exercise 2-3 times a week. If your schedule allows, the best time is in the morning or afternoon. Exercising too late can have a negative impact on falling asleep in the evening.
- Make the most of the daylight hours by going outdoors for example at lunchtime. Regular outdoor exercise improves concentration and cognitive performance, afternoon chores flow better with the energy of fresh air and outdoor exercise also improves sleep quality.
- You can also go outdoors in the dark, and the health benefits of exercise are not lost with the light. Nature is also a source of energy in the dark. It's a good idea to start walking in the dark in familiar surroundings that feel safe during the day. Go out together, in friendly company the darkness doesn't feel as dark!
- Everyday physical activity helps you to stay active. Take the stairs instead of the lift. Short distances can be travelled on foot or by bike, saving also on car or public transport costs. Rake the yard or shovel the snow.
Spend time with friends and loved ones
- Take care of your relationships. The darkness can encourage you to stay home alone, but stay in regular contact with your friends and see them when you can. Social contact will help you to cope.
Winter is also an excellent time to relax. The winter months offer us a valuable opportunity to rest and recuperate. We can slow down and recharge in preparation for the seasons ahead. Listen to your body and mind, you don't have to move and perform every day - rest is just as important!
