Why is it important to get enough sun in winter and what does that have to do with vitamin D? We’ll show you what you should consider to survive the dark season.
Many people often miss summer before it’s over and dread the cold season. As we all know, winter can have an impact on your mood and even trigger winter depression for some people. This is also because many summer activities are canceled and we get significantly less daylight. When it gets cold, gloomy and uncomfortable outside, it can have a noticeable impact on your psyche.
This can also affect the vitamin D balance, as our body mainly produces it through sunlight. In winter, however, this natural source is largely eliminated, especially in Germany, and this can have an impact on general well-being. However, a deteriorated mood can be counteracted and prevented, for example by consciously soaking up the sun.
Soak up the sun: Important for vitamin D production
Sunlight stimulates the body’s production of vitamin D, but a small amount of the vitamin can also be absorbed through food. In winter, the body can draw on storage that it created in the summer by getting enough sun, because it is hardly possible to absorb vitamin D naturally in winter. It may happen that your vitamin D level drops a little, but in most cases it is not necessary to take it with supplements if you eat a balanced diet. If a vitamin D deficiency does occur, it can result in mood swings and fatigue, for example. Get medical advice if you have any concerns.
If you still want to support your vitamin D balance, you can stock up in spring and summer. According to the BfS, the rule of thumb is: around twelve minutes of sun two to three times a week is enough to produce sufficient vitamin D. The face, hands and arms should be uncovered and without sunscreen, as sunscreen can inhibit vitamin D absorption. However, you should apply sunscreen afterwards to reduce the risk of skin cancer. Note that the recommended length of sun exposure varies depending on your skin type. And in winter? Feel free to roll up your sleeves every now and then if the weather permits.
In winter, you can also choose foods that naturally contain the vitamin. However, food only covers around ten to 20 percent of our needs, which is why sunlight remains the most important source. Animal foods such as fish, herring and salmon can particularly contribute to the household budget. Vitamin D can also be found in vegetarian and vegan foods:
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Vegetarian: eggs, Gouda cheese, butter, whole milk
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Vegan: chanterelles, mushrooms, avocados
Soak up the sun with exercise
Taking regular walks during the day to soak up the sun can help you get through the dark season. If possible, plan a daily walk – perhaps early in the morning on the way to work or a short walk on your lunch break when the sun is shining. Try doing early morning exercise in the morning sun and stimulate your body’s own vitamin D production. When the weather is nice, jogging, ice skating or cross-country skiing are also good sporting activities. According to the RKI, exercise in general can prevent and sustainably improve illnesses, for example depression and cardiovascular diseases.
After a long week at work, for many people the weekend is an opportunity for longer activities in the sun. Combine social contacts with exercise – go for a walk with friends and let that motivate you.
Winter hiking for more sun
Winter hiking, for example, is the perfect opportunity to rediscover your surroundings in the snow and soak up the sun at the same time. Winter hiking also has a positive effect on:
- immune system
- Cardiovascular system
- Stress relief
Make sure you have the right equipment and warm clothing. After the onion look, put on several layers on top of each other. The heat is stored particularly well between the layers and keeps you warm. This also gives you flexibility if you want to take off a layer. Also think of a hat or headband and warm hiking boots with non-slip soles. Then you can do your laps even in snow or rain.
You should also wear sunglasses when the sun’s rays are high in the snow and in the mountains. By the way, this does not reduce vitamin D production because the eyes play no role in production. For effective sun exposure, you can take off your hat or take off your jacket briefly in a windless place with lots of sun so that the sun’s rays reach enough of your skin.
Soak up the sun from home
And if you can’t find the opportunity to soak up the sun, daylight lamps, for example, can be an alternative. It has been proven that a lack of light can lead to a depressed mood or even winter depression. Serotonin is released in daylight. Since this is missing in winter, less serotonin is released, which can promote depression. If outdoor exercise isn’t enough for you or you’re indoors a lot, you could try a daylight lamp. This is used for so-called light therapy and can counteract low mood and cause more serotonin to be produced. A daylight lamp is therefore a small substitute for the sun.
If you work a lot in your home office or office, you can sit by an open window to soak up the direct sun. Make sure that the sun actually hits your skin, because window panes do not allow vitamin D-promoting UV rays to pass through.
Read more on Techzle\.com:
- Winter sports: 15 tips for sustainable fun in the snow
- Mental health: 6 tips for better well-being
- Three delicious mulled wine recipes: classic, white and non-alcoholic
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