As the UK marks the winter solstice on December 21 – the year's shortest and darkest day – a medical expert has stepped forward with practical advice for the millions affected by seasonal low mood.
Embracing the Light to Reset Your Rhythm
Dr Jeremy London, a heart surgeon who shared his tips on TikTok, places paramount importance on seeking out natural daylight. He explains that the reduced sunlight in winter disrupts our circadian rhythm, sleep quality, and mood.
His first, and most crucial, recommendation is to make the most of any available sunlight by getting outdoors. "It's light into the eyes that's more important than light on the skin," Dr London stated. This exposure helps reset your internal body clock, promotes better sleep, and triggers the release of serotonin, the 'feel-good' hormone.
This doesn't require a major time commitment; even a brief daytime walk or enjoying a hot drink in the garden when the sun appears can yield significant benefits.
The Powerful Mood Boost of Movement
Dr London's second hack is a firm instruction: "Move everyday." Regular physical activity is a potent tool against Seasonal Affective Disorder (SAD).
Exercise elevates mood by releasing endorphins, reduces stress, and combats feelings of isolation. The good news is that the positive effects are gained from a wide range of activities, from high-intensity jogging to more moderate pursuits like walking, yoga, or indoor resistance training.
The general guidance suggests aiming for around 30 minutes of activity several times a week, combining cardio and strength work. Doing this outdoors where possible adds the extra benefit of nature, but indoor gym sessions or home workouts are equally valuable.
A Note on Vitamin D Supplementation
The doctor's final tip involves vitamin D, but with an important caveat. "This can be helpful, but only if your levels are truly low," he advised.
Vitamin D is essential for regulating calcium and phosphate, which keep bones, teeth, and muscles healthy. With limited sunlight during UK winters, the body struggles to produce enough.
In line with this, the NHS recommends that everyone consider taking a daily vitamin D supplement throughout autumn and winter. Certain groups, including all children aged one to four and infants not consuming large amounts of formula, are advised to take a supplement year-round.
"Now look, the winter months can be tough, but follow this simple protocol and it can pull you out of a dark, cold weather slump," Dr London concluded.
For those who find the winter blues or seasonal depression overwhelming, the NHS recommends speaking to a GP for further advice and exploring potential treatment options.
