Overcoming the winter blues
Winter can play havoc with our health and wellbeing – perhaps it’s time to illuminate our live Scandi style, says Fiona Adams
After the fairy-lit days of December and a month of hibernation in January, it’s no surprise that by February we Brits are a bit cheesed off with winter.
Yes, it’s the shortest month but the days are dark and grey and spring is a distant dot on the horizon. No wonder the Canaries are so popular at half term.
Of course, this year is different and with travel to warmer climes on hold, perhaps it’s time to look north to our Nordic neighbours for inspiration.
What is 'Hyyge'
Scandinavians have long lived with light deprivation with residents north of the Arctic Circle having to survive an annual Polar Night, which typically lasts from November to January when the sun never fully rises.
While this would fill most Brits with dread, in northern Europe the Danes embrace hygge, the Norwegians koselig, the Swedes lagom and the Finns kalsarikännie.
This translates as sitting at home, alone, getting drunk in your underwear – also known as päntsdrunk.
Not that I am necessarily recommending the latter, of course (I am the Health Editor, after all), but the point is, winter is inevitable. Instead of fearing it, hating it or wallowing in misery, the Scandinavianstry to find the positive
Dark days mean warm fires, cosy corners, box sets, candles – lots of candles – and hot chocolate, all in the pursuit of peace of mind, comfort and equilibrium.
Crucially, our Nordic friends are not put off by the weather; with only four or five hours of daylight on an average winter’s day, it’s important to make the most of it. So it is not unusual to find kindergarten children trekking to udoskole – outdoor school – and in the age of Coronavirus, this al fresco education ethos becomes even more appealing.
Getting outdoors
Having consulted contacts in Norway and Sweden, they tell me that snow and its natural brightness helps as well as lots of outdoor activities such as hiking and ocean or wild swimming. One even spends the night on her balcony in a sleeping bag under the stars to feel close to nature.
To balance the light deficit, schools in northern Sweden have also experimented with full-spectrum lighting and the Swedish Healthy Homes project assesses how residents can get the right level of natural light.
Diet can also play a part
According to studies Icelanders are less likely to suffer from the winter blues than their counterparts across the Norwegian Sea and it’s been suggested that it’s because they eat more fish and therefore consume higher levels of vitamin D.
Light deprivation can be a serious condition that causes depression (from Seasonal Affective Disorder), low mood, disturbed sleep when our circadian rhythms are out of whack. This can contribute to obesity, low energy levels, lack of Vitamin D, poor skin and even cancer.
Invest in a sunshine substitute
So, candles and vodka aside what can we Brits do to get more light?
Daylight therapy lights or glasses make for popular purchases in Denmark and can counteract the effects of low mood with just 15 minutes’ daily exposure. Similarly, these can help with the effects of jet lag or working unusual shift patterns.
According to a study by Strathclyde University, light can also be used to manipulate neurons in the brain to try to prevent the build-up of proteins that cause Alzheimer’s. Get outside whatever the weather. Just 20 minutes’ exercise outside, whether walking, running or cycling can do wonders for your wellbeing.
According to the Mental Health Foundation, almost two-thirds of the UK adult population surveyed found going outside helped them cope better with stress.
If it’s in a green space, so much the better.
Fit your home with daylight light bulbs. These are widely available and help to replicate the natural light missing on an overcast day. Take Vitamin D. The importance of this supplement in winter cannot be overstated – get it naturally from eggs, red meat and oily fish – or take a tablet.
From October until March, the sun simply isn’t strong enough to provide us with it, so we need to boost it ourselves. And, if all else fails, take a leaf out of the Finns’ book, I won’t tell anyone.