Go Play Outside! How Vitamin D Helps Reduce Anxiety

If you’re like me and enjoy the warm temps through winter in sunny Californ-I-A, the darker days can still get you down. I was as excited as everyone else to pull out my winter wardrobe and string up some Christmas lights. But in the winter, I sometimes feel a little bit off. Anyone else?

If you're like me, these dark winter months take a toll on your mental health. We're just not getting enough sun (AKA vitamin D)! It may sound like an old wives' tale, but there's some serious science behind it. This blog will explain why vitamin D is vital for our mental health and give you some creative ways to get extra sunshine this winter.

Why is Vitamin D So Important?

Vitamin D does A LOT for our bodies. Every part of the body needs vitamin D to function. Your brain, heart, muscles, you name it! Humans literally need sunshine to survive. Crazy, right?

This vitamin also activates genes that regulate our immune system and release neurotransmitters like dopamine ("the happy drug") and serotonin. When these levels are low, it affects our mood, memory, sleep, and overall happiness. If you are someone who already deals with overwhelm and anxious feelings, the darker days can really compound them. 

Basically, when our bodies don't get enough vitamin D, we're tired, irritable, sad, and forgetful. Not fun.

How Do Our Bodies Absorb Vitamin D?

We naturally absorb vitamin D through certain foods we eat and the wonderful sun. Fatty fish and seafood are especially rich in vitamin D. But, if a nice tuna steak isn't for you, taking vitamin supplements is also a good option.

Although we can get vitamin D from our food, the most efficient way to absorb this nutrient is through good old-fashioned sunshine. 

Studies have shown that "sun-derived" vitamin D circulates through our bodies for twice as long as vitamin D from food or supplements. When we're exposed to UV-B radiation, a type of cholesterol in our skin quickly transforms into vitamin D.

Most people need just 10-30 minutes of sun exposure each day to make plenty of vitamin D. 

No, the walk to your car doesn't count.

It's important to note that every person absorbs vitamin D differently, and people with darker skin need more sun exposure than people with lighter skin. That's because melanin can inhibit vitamin D production. 

Get Outside

The more time you spend outside, the better you feel. And the extra vitamin D isn't the only reason!

According to the US Forest Service, spending time outside, especially in green space, restores our mental capacities and increases focus and attention. If you're feeling frazzled or overwhelmed, it helps to take a nature break. 

People who spend more time outside are also more active and get more exercise. Exercise can reduce stress, boost energy, and even treat depression and ease anxiety. 

Plus, going for a walk is a great excuse to take a break from entertaining your extended family during the holidays.

Creative Ways to Get Enough Sunshine This Winter

I have the privilege of living in a beach city. But I know not everyone in my Women Out Loud Lady Squad is in a state with warmer winters. Lots of you are hunkered down in the cold and snow for the winter.  

No matter where you live, it can be harder to find the motivation to get outside when dealing with anxiety or depression. But it just might be the very thing you need to help you perk up. So I’ve put together a list of ways to enjoy being outside this winter!

Try a new activity. One of the best ways to bond with your family or friends is to enjoy an afternoon at the ice rink. Cities with colder climates set up outdoor ice-skating rinks around the holidays. The best part is that it doesn't matter how bad you are! Whether you're gliding, falling, or sipping hot cocoa on the sidelines, this activity guarantees a laugh or two. 

Recapture the joys of childhood. Sometimes, the simplest things are the most fun. If you live in a climate with snow, make a snow angel, build a snowman, or throw a surprise snowball at a friend. If snow eludes you this winter, recapture a different kind of outdoor childhood activity. Buy a pair of rollerblades or hop on the swings when you take your kids to the park. Don’t have little kids? Borrow a niece or nephew if you can!

Have a winter campfire. Layer up and invite some friends to join you! Gathering around an outdoor fire is a year-round activity, as far as I'm concerned. Perhaps have a dusk s'mores party to catch the last of the sun’s rays.

Eat lunch outside. Make the most of a break you're already taking! On your lunch hour, grab your coat if you need and spend a few minutes outdoors. This could mean finding a sunny spot to sit or walking to pick up food instead of driving.

Watch the sunrise. Start your day with a natural serotonin boost by watching the sunrise. Studies show that emotional feelings of "awe" amplify serotonin levels throughout the day. I know it's hard to crawl out from under those warm, warm blankets, but I promise it's worth it. 

Bonus: Technology to the Rescue

If you've never heard of SAD lamps, your mind is about to be blown. 

Seasonal Affective Disorder (SAD) is the general term for the type of depression triggered by the changing seasons (especially winter). Fun fact, SAD is more common in women than men. Lucky us! 

Light therapy is one tool that treats this disorder, but you don't have to suffer from SAD to reap the benefits of a "sun lamp." Certain SAD lamps emit UV wavelengths to imitate sunlight. Replace your desk lamp with a SAD light, and you can recharge your vitamin D from the comfort of your cubicle.

Check out this article to find the best SAD lamps on the market.

Sun Responsibly

The most important thing to remember is that a little sun goes a long way. Exposing your skin to too much UV radiation can permanently damage your skin and increase your risk of skin cancer. 

Yes, even if the weather is terrible, you're exposed to UV radiation whenever you're outside. Skincancer.org recommends getting 10-15 minutes of sun without sunscreen, and then apply sunscreen if you plan to stay out longer. 

For more tips on maximizing your mental health all year round, check out my blog or get in touch! I'm always available to help women in business thrive.