As the UK marks the winter solstice on December 21, the shortest and darkest day of the year, many find their mood and energy levels plummeting under grey skies. However, a leading medical expert has shared three simple, scientifically-supported strategies to combat the seasonal slump.
Embrace Every Ray of Winter Sun
Heart surgeon Dr Jeremy London emphasises that his first tip is crucial: actively seek out available sunlight. He explains that it is light entering the eyes, rather than on the skin, which provides the most benefit. This practice helps reset your body's internal clock, or circadian rhythm, promotes better sleep, and triggers the release of serotonin, a key hormone for wellbeing.
This doesn't require a major time commitment. A brief daily walk, or simply enjoying a hot drink in the garden when the sun appears, can make a significant difference to your mental state during the limited daylight hours.
The Non-Negotiable Power of Daily Movement
Dr London's second piece of advice is straightforward: move every day. Regular exercise is a potent antidote to seasonal affective disorder (SAD) and lower-level winter blues. Physical activity releases endorphins, reduces stress hormones, and can counteract feelings of social isolation that often accompany colder months.
The type of exercise can vary based on preference and ability. Benefits are seen from vigorous cardio like running to gentler practices such as walking, yoga, or indoor strength training. The NHS-aligned recommendation is to aim for around 30 minutes of moderate exercise several times a week, ideally mixing cardiovascular and strength-based activities.
Supplementing Wisely with Vitamin D
The final hack addresses a common winter deficiency. Vitamin D supplementation can be helpful, but only if your levels are genuinely low, advises Dr London. This nutrient is essential for regulating calcium and phosphate, keeping bones, teeth, and muscles healthy.
Official guidance from the NHS states that everyone should consider taking a daily vitamin D supplement during the autumn and winter months. Certain groups, including all young children and people at high risk of deficiency, are advised to take it year-round.
Dr London concludes that while the winter months can be challenging, following this simple protocol can be highly effective. "It can pull you out of a dark, cold weather slump," he said, offering a practical blueprint for brighter days ahead, even as the nights begin to shorten again after the solstice.
