Wellness in the winter months

As the mercury dips in the Southern Hemisphere, and the east coast of Australia shivers its way through a cold snap, it’s definitely been tempting to linger a little longer in bed and seek refuge from the winter chill. The Winter Solstice - the shortest day of the year - marked a significant seasonal shift on June 21st, ticking us over the halfway point of winter.

For many, this shift brings a change in health behaviours. Some of these changes might be due to cultural practices and norms, while others have a more biological basis.

Perhaps you're spending a little less time outdoors and a little more curled up on the couch with your favourite comfort foods. Regardless of any changes in behaviour, the weather has a profound effect on our emotional states, from heat waves triggering spikes in aggression to colder temperatures leading to the so-called "winter blues."

This week we’re taking a dip into the frosty feelings that might come alongside cooler temps, and how to support your brain health and wellbeing during winter.

So why does the weather have such an effect on us? Well, seasonal affective disorder is a prime example of how our biology, behavioural patterns, and daily life can converge in the onset of a mental health condition. Specifically in the way that sunlight impacts onhuman health and cognitive function (Source: Perspectives of Psychological Science). When we look to other mammals, there also seems to be a clear biological factor at play as to why temperature affects us.

One prominent theory suggests that reduced sunlight exposure can disrupt the hormonal balance in the brain. Less sunlight can affect melatonin in the brain, which impacts other neurotransmitters such as dopamine and serotonin, which affect mood, leading to a "hibernation-like" state characterised by increased cravings for comfort foods and a desire to stay under the covers (Source: Dialogues in Clinical Neuroscience). 

But it's not all doom and gloom during the winter months! Researchers have uncovered surprising benefits of colder temperatures on our brains. A study found that colder temperatures can enhance attention and focus, potentially boosting productivity (Source: PNAS). This is because higher temperatures push blood away from the brain to regulate body temperature, leading to reduced blood flow and negatively impacting brain function. In contrast, hypothermia (to a certain degree) can have a protective effect on the brain, which is one of the reasons why ice baths are often toted as a mentally clarifying experience (we’ll have more on this in a few weeks!).

While the crisp winter air has plenty of advantages, it's important to acknowledge the potential downsides. Research published in PLOS Medicine has suggested that Alzheimer's disease symptoms, and even the cognitive functioning of individuals without the disease, may be more pronounced during winter months.

Another consideration is the impact of winter on our eating habits and social lives. Low humidity, characteristic of dry winter air, can increase feelings of hunger, making us more likely to overeat. Conversely, the feeling of fullness after eating is heightened in warmer temperatures (Source: International Journal of Environmental Research and Public Health). Additionally, shorter days can lead to less socialising, leaving some people feeling lonelier than they might in warmer months. Maintaining social connections and routines during winter is crucial for emotional well-being.

Physical activity can also take a big hit during winter. Whether it's skipping the gym for a few more minutes of warmth or opting for a cosy drive instead of a brisk walk, moving less is a common side effect of colder months. But, exercise is a known mood booster, and an easy way to increase dopamine levels. Regular exercise (around 3-5 days a week) has been shown to reduce symptoms of depression, anxiety, and stress (Source: Frontiers in Neuroscience). So, while hitting snooze might be tempting, even a short walk will do wonders for your mood and help beat the winter blues!

While taking care of your mental and cognitive health is a year round job, the data shows that low moods spike during winter. One analysis of over 500 million tweets across 84 countries even showed that shorter days were associated with lower positive affect in the tweets (Source: Science). This makes it even more important to check in with your wellbeing and make time for healthy behaviours, such as:

• Exercise: Regular physical activity can boost mood, improve cognitive function, and counteract the effects of reduced sunlight.

• Eat the Rainbow: Winter brings an abundance of nutrient-rich vegetables that are excellent for cognitive health. Aim for a balanced diet with a variety of colourful vegetables to provide your body and brain with essential vitamins and minerals.

• Socialise: Stay connected with friends and family to combat feelings of isolation and maintain emotional well-being.

• Practice Good Sleep Hygiene: Prioritise consistent sleep patterns and create a relaxing bedtime routine to ensure restful sleep. Try to minimise spending time in bed outside of sleeping hours (tough sometimes, we know!)

• Stay Mindful: Mindfulness practices like meditation can help manage stress, improve mood, and enhance overall mental well-being (see: MelonMag’s Mindfulness edition).

• Try a Light Box: Light therapy can help regulate your circadian rhythm and alleviate symptoms of SAD (Source: Handbook of Clinical Neurology).

Thank you ;

for joining us for another edition of Melon Mag! We hope this edition will help keep you cosy and healthy this winter. Be gentle to yourself and ensure you’re taking time to prioritise your wellness over the coming weeks.

Remember, it’s pretty normal to feel a bit slower through the winter months, but it’s important to be on the lookout for when the ‘winter blues’ might be turning into Seasonal Affective Disorder. If you’re experiencing any of the following symptoms, it’s time to seek professional help:

• Feeling depressed most of the day

• Decreased interest or pleasure in activities you used to enjoy

• Changes in weight and appetite

• Feeling worthless, hopeless, or excessively guilty

• Difficulty concentrating

• Strong mood swings

• Thoughts of death, suicide, or harming others

Taking care of your mental health is a year-round commitment, but it might require a little extra effort during winter. If you're struggling, don't hesitate to reach out to a mental health professional for support.

Beyond Blue offer support for depression and anxiety for you or your loved ones. They have a 24/7 online chat, or you can call 1300 224 636

Head to Health - provides advice and can connect you to local mental health services. Call on 1800 595 212.

We’d love to hear your thoughts, so be sure to let us know what topics you’d like to see in your inbox by clicking the survey below. The survey takes less than 2 minutes to fill out, and helps us bring you the best brain science we can!

💙 The MM Team

REFERENCES

• Bais, B., Hoogendijk, W. J., & Berg, M. P. L. D. (2021). Light therapy for mood disorders. In Handbook of clinical neurology (pp. 49–61). https://doi.org/10.1016/b978-0-12-819973-2.00004-6

• Golder, S. A., & Macy, M. W. (2011). Diurnal and Seasonal Mood Vary with Work, Sleep, and Daylength Across Diverse Cultures. Science, 333(6051), 1878–1881. https://doi.org/10.1126/science.1202775

• Hohm, I., Wormley, A. S., Schaller, M., & Varnum, M. E. W. (2023). Homo temporus: Seasonal Cycles as a Fundamental Source of Variation in Human Psychology. Perspectives on Psychological Science. https://doi.org/10.1177/17456916231178695

• Levitan, R. D. (2007). The chronobiology and neurobiology of winter seasonal affective disorder. Dialogues in Clinical Neuroscience, 9(3), 315–324. https://doi.org/10.31887/dcns.2007.9.3/rlevitan

• Lim, A. S. P., Gaiteri, C., Yu, L., Sohail, S., Swardfager, W., Tasaki, S., Schneider, J. A., Paquet, C., Stuss, D. T., Masellis, M., Black, S. E., Hugon, J., Buchman, A. S., Barnes, L. L., Bennett, D. A., & De Jager, P. L. (2018). Seasonal plasticity of cognition and related biological measures in adults with and without Alzheimer disease: Analysis of multiple cohorts. PLoS Medicine, 15(9), e1002647. https://doi.org/10.1371/journal.pmed.1002647

• Meyer, C., Muto, V., Jaspar, M., Kussé, C., Lambot, E., Chellappa, S. L., Degueldre, C., Balteau, E., Luxen, A., Middleton, B., Archer, S. N., Collette, F., Dijk, D., Phillips, C., Maquet, P., & Vandewalle, G. (2016). Seasonality in human cognitive brain responses. Proceedings of the National Academy of Sciences of the United States of America, 113(11), 3066–3071. https://doi.org/10.1073/pnas.1518129113

• Nie, Y., Ma, Y., Wu, Y., Li, J., Liu, T., Zhang, C., Lv, C., & Zhu, J. (2021a). Association between physical exercise and mental health during the COVID-19 outbreak in China: a Nationwide Cross-Sectional Study. Frontiers in Psychiatry, 12. https://doi.org/10.3389/fpsyt.2021.722448

• Okada, M. (2018). Influence of muscle mass and outdoor environmental factors on appetite and satiety feeling in young Japanese women. International Journal of Environmental  Research and Public Health/International Journal of Environmental Research and Public Health, 15(1), 167. https://doi.org/10.3390/ijerph15010167

• Spies, M., James, G. M., Vraka, C., Philippe, C., Hienert, M., Gryglewski, G., Komorowski, A., Kautzky, A., Silberbauer, L., Pichler, V., Kranz, G. S., Nics, L., Balber, T., Baldinger-Melich, P., Vanicek, T., Spurny, B., Winkler-Pjrek, E., Wadsak, W., Mitterhauser, M., . . . Winkler, D. (2018). Brain monoamine oxidase A in seasonal affective disorder and treatment with bright light therapy. Translational Psychiatry, 8(1). https://doi.org/10.1038/s41398-018-0227-2