Why do we feel sleepy in winter and eat more? We feel a drop in mood, we have trouble concentrating and it is difficult for us to get up from the armchair. Fall and winter are the times of tranquility in our natural biological cycle. How does winter and lack of light affect the body? What's the best way to survive this time?

Everyone knowswinterandlack of sunlight. The more we sleep and eat, we move less. However, not everyone knows that this slowdown is not due to laziness, but is a very complex reaction of the body to the lack of light.

How does the lack of light affect the endocrine system?

Sunlight regulates practically all processes in the body. The light rays fall on the receptors in the eye (cones and rods on the retina), then are converted into impulses that reach the central control system, which is the brain. And in winter it is dark when we leave the house in the morning and come back to it. Artificial lighting is too weak to compensate for the lack of sunlight. On days off, we also sit in closed rooms, because the weather is not encouraging for walks.

Serotonin, dopamine and beta-endorphin levels drop in winter

The levels of serotonin, dopamine and beta-endorphins drop during the day. Deficiency of these hormones, incl. it makes us react slower to external stimuli, our intellectual performance deteriorates, we tire faster. Particularly important is serotonin, which is involved in the regulation of blood pressure and body temperature, in blood coagulation processes, and also stimulates the central and peripheral nervous system.

In addition, the pleasure centers in the brain are not properly stimulated. We feel this as a drop in mood, we become apathetic. In our latitude, as much as 20 percent feel the winter blues. people. Women are especially susceptible - they suffer from a seasonal drop in mood 4 times more often than men.

The deficiency of ultraviolet rays emitted by the sun causes the skin to produce too little vitamin D. This compound not only facilitates the absorption of calcium and phosphorus (which is the secret of strong bones and he althy teeth), but also regulates insulin secretion and lowers the level of bad cholesterol, because in order to produce it, the body uses a lot of its own cholesterol.

Important

Phototherapy can help when serotonin, dopamine, and beta-endorphin levels drop. It is a very popular method in the Scandinavian countries where many people suffer from a lack of sun. Treatments are performed by wellness clinics, natural medicine centers, and even he alth care facilities.

The light emitted during these treatments does not contain UV radiation, therefore it does not burn and does not damage the eyes. You can also buy home therapy lamps that emit light with an intensity of 10,000. lux. And if we show a little sense, a 5-minute visit to the solarium, where the skin is irradiated with halogen lamps emitting ultraviolet radiation, will not hurt either.

Note: Phototherapy is not recommended, inter alia, in diabetes, hyperthyroidism, recurrent conjunctivitis and other eye diseases.

Winter excess melatonin lulls us to sleep

Winter time also affects another substance important in our body, the secretion of which depends on the amount of light. It's melatonin, called the sleep hormone. Its level increases when it gets dark, which is why we want to sleep.

When there is a lot of light, the production of the sleep hormone decreases and we feel a surge of energy. Unfortunately, the days are short in winter and the skies are often clouded. Therefore, the level of melatonin around the clock is kept at a fairly high level.

For the same reason, we are heavier and less fit during the day. At night, however, we often have trouble sleeping: we wake up or we cannot fall asleep and wake up without sleep. High levels of melatonin affect many internal organs. For example, it inhibits the function of the thyroid gland, which then releases less thyroxine (T4) and triiodothyronine (T3). When there are not enough of them, the metabolism slows down and we gain weight.

Important

Remedies for excess melatonin

Listen to music more often to energize yourself during the day. Pick hot Latin rhythms (research shows that Latin Americans are some of the happiest people in the world).

A sip of energy will also be provided by a cup of green tea, e.g. with guarana (there are such mixtures in stores) or a glass of freshly squeezed citrus juice.

Also create the best possible conditions for sleep. Keep the temperature in the bedroom not above 18 ° C (it is also most beneficial for the mucous membranes lining the upper respiratory tract). For dinner, eat some carbohydrates (porridge, pasta, banana) and protein (white cheese, fish, lean white meat) to help produce the sleep hormone.

In winter, the body demands more water

In autumn and winter, the skin loses moisture almost 2 times faster than in summer. Thisthanks to the drying effect of wind and frosty air, but also a long stay in unventilated rooms heated with radiators. Not only the skin becomes dry and more prone to irritation.

Lack of water in the body makes itself felt by chronic fatigue, because the blood thickens, flows slower, and therefore less nutrients reach all cells in our body. The mucous membranes dry up and, as a result, the body is less able to defend itself against the attacks of pathogenic microorganisms.

Important

Remember that the increased thirst often experienced in winter is a signal that the body has already become dehydrated. Therefore, drink often, even when you do not feel like it - a minimum of 2 liters of fluid a day. Ideally, it should be mineral water (medium mineralized to supplement any deficiencies of elements important for he alth), green or fruit tea. Also eat soups - they also provide the body with water. And remember about cosmetics that protect your skin from drying out and frost.

Lungs run out of oxygen in winter

The greatest threat to the lungs is the air contaminated with chemicals. The content of these pollutants is highest in late autumn, winter and early spring, because then there is a lack of natural filters, such as plant leaves. At this time of year, in large cities, the oxygen content drops to as much as 18%, i.e. it only covers the minimum human demand. In addition, low temperatures cause vasoconstriction, deterioration of blood supply, and thus worse distribution of oxygen throughout the body.

Important

In winter, you need to frequently ventilate the rooms you are in. And despite bad weather, make weekend trips to the park or forest. You will perfectly oxygenate the body during a holiday in the high mountains, where the air is crystal clear. It is also worth doing aerobic exercises every day, because they increase the capacity of the lungs, accelerate circulation and thus improve blood oxygenation. Excellent are, among others cross-country skiing, jogging, swimming, stationary biking.

The body protects itself against the cold

Our body defends itself against the cold in many ways: the blood vessels in the skin contract to reduce heat loss, and the vessels that supply some internal organs react in a similar way. Sweating is reduced and at the same time your metabolism is accelerated to produce more energy. Although all this protects against colds, it can also lead to an increase in the amount of toxic metabolic products, especially since we eat more meat and cold cuts in winter.

Important

First of all, dress appropriately for the weather. Remember the scarf and hat (viathe head escapes most of the heat). Eat more often (5 times a day) and make sure that cooked dishes predominate in your menu. To cleanse your body better, eat plenty of whole grains and vegetables.

"Zdrowie" monthly

Category:

Psychology