Here Are 8 Of The Best Ways to Keep Your Body and Mind Healthy During Fall and Winter
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As the days grow shorter and the nights stretch longer, many people notice a shift in how they feel. For some, the change is subtle—a little more sluggishness in the morning or a slight dip in energy. However, for others, reduced daylight can bring a wave of challenges, including increased pain and decreased mood. Conditions like Seasonal Affective Disorder (SAD) and chronic pain tend to worsen when the body gets less sunlight, leaving many people wondering if there’s a connection between less light and more pain.
If you’re one of the millions who experience heightened pain or lower mood as shorter days and longer nights approach, you’re not alone. Thankfully, there are many ways to manage both physical and emotional symptoms when daylight dwindles. Below, we’ll explore why shorter days can increase pain and affect mood, and we’ll provide practical tips to keep both in check.
Why Shorter Days Can Increase Pain
Reduced Sunlight Exposure
Sunlight plays a crucial role in regulating several bodily functions, including mood, energy, and even pain levels. One of the most important effects of sunlight is the production of vitamin D. Vitamin D is essential for maintaining bone health and muscle function. When we get less sunlight, our bodies produce less vitamin D, and lower levels of this nutrient have been linked to increased pain, particularly in conditions like arthritis and fibromyalgia.
Impact on Mood and Pain Sensitivity
Many people have heard about vitamin D and the sun’s ability to help us produce vitamin D in our body. But what many people don’t know is sunlight can also affect the production of serotonin, a neurotransmitter that plays a significant role in mood regulation. Reduced serotonin levels can lead to symptoms of depression or Seasonal Affective Disorder (SAD). Because emotional well-being and pain are closely linked, a lower mood often makes pain feel more intense. This is known as the “pain-depression cycle”—as mood worsens, pain sensitivity increases, and as pain increases, it further drags down mood. Or the opposite is true; as pain increases, decreased participation in activities leading to more isolation can also negatively impact moods.
Changes in Sleep Patterns
When there’s less light, the body’s internal clock, or circadian rhythm, can be thrown off. Similar to flying to a different part of the country or world to a different time zone can disrupt sleep patterns as well. Disrupted sleep patterns are common in the fall and winter months, and poor sleep can exacerbate both mood issues and chronic pain. Insufficient sleep can make it harder for your body to recover and cope with pain, which leaves you feeling more sensitive to aches and discomfort.
How to Prevent Pain and Improve Mood As Days Shorten
If the shorter days have you feeling more pain or dragging your mood down, there’s good news: there are many strategies to help mitigate these effects. Here are practical steps to feel better, even when the sun isn’t shining as brightly.
1. Light Therapy
Light therapy is one of the most effective treatments for SAD and may also help reduce pain. A light therapy box mimics natural sunlight, which can help regulate serotonin levels and improve mood. Light therapy, sometimes called ‘happy lamps, can be especially useful in the morning to help reset your circadian rhythm and boost energy for the day.
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How to use it: Spend 20-30 minutes each morning in front of a light therapy box, ideally one that emits 10,000 lux of light. Place the box about 16-24 inches away from your face, and use it while reading, working, or having breakfast.
2. Exercise Regularly
Physical activity is a powerful tool for both mood enhancement and pain reduction. Exercise releases endorphins, the body’s natural painkillers, and helps reduce inflammation contributing to chronic pain. Additionally, regular movement improves circulation, muscle tone, and joint flexibility, which can ease discomfort.
What to do: Aim for at least 30 minutes of moderate activity most days of the week. Walking, swimming, yoga, or stretching exercises can all improve mood and reduce pain. If you’re dealing with chronic pain, consult reaching out to us for help at info@newyouhealthandwellness.com or call 414 299 8121.
3. Consider Omega-3 Supplements
Omega-3 fatty acids are well-known for their anti-inflammatory properties. Found in fatty fish like salmon, as well as in supplements, omega-3s can help reduce joint and muscle pain. They are also linked to improved mood, making them a great addition to your winter routine.
How to take it: Consider adding an omega-3 supplement to your diet, or try to include fatty fish like salmon or mackerel a few times per week. Fish fry’s are delicious, and choosing baked instead of fried is a good choice to get some omega 3’s from your diet.
There’s more information on which fish oil supplements are best right Here.
4. Stay Social
Social connection is key for emotional well-being, especially during the darker months. Loneliness and social isolation can amplify feelings of sadness and increase the perception of pain. Even if it’s hard to gather in person, staying in touch with friends and family can help reduce stress, increase feelings of connection, and improve mood.
How to stay connected: If you can’t get out as much due to work or weather, use video calls and messaging apps to stay in touch with loved ones near and far. Also, plan regular check-ins with those who make you smile and bring joy to your life.
5. Improve Your Sleep Hygiene
Good sleep is crucial for both managing pain and improving mood. Shorter days can interfere with sleep patterns, but maintaining a regular sleep schedule and practicing good sleep hygiene can make a significant difference.
Tips for better sleep:
- Keep a consistent sleep schedule: Go to bed and wake up at around the same time each day, even on weekends.
- Create a bedtime routine: Engage in calming activities like reading or listening to relaxing music or meditation and progressive relaxation before bed.
- Limit screen time: The blue light from screens can interfere with melatonin production, so avoid electronics at least an hour before bed.
- Optimize your sleep environment: Keep your bedroom dark, cool, and quiet for optimal rest.
6. Try Magnesium for Muscle Pain and Relaxation
Magnesium is a mineral that plays a role in muscle and nerve function, and it may help alleviate muscle tension, cramps, and pain. Magnesium also promotes relaxation and can improve sleep quality.
How to take it: You can take magnesium supplements (250-400 mg per day), or include more magnesium-rich foods in your diet, such as spinach, nuts, and seeds. You can also try magnesium baths or sprays to target muscle soreness directly.
For more information about the different types of magnesium, click HERE
7. Practice Mindfulness and Meditation
Mindfulness meditation has been shown to reduce the perception of pain and improve mood. By focusing on the present moment, mindfulness helps reduce the mental and emotional toll that pain can take. It also lowers stress hormones like cortisol, which can exacerbate pain and mood swings.
How to practice it: Start with just 5-10 minutes of mindful breathing each day. You can use guided meditation apps or simply sit quietly and focus on your breath, bringing your attention back whenever your mind wanders.
8. Anti-Inflammatory Diet
A diet rich in anti-inflammatory foods can help reduce chronic pain and improve your overall well-being. Foods like turmeric, ginger, leafy greens, berries, and olive oil have strong anti-inflammatory effects and can be easily incorporated into your meals.
What to eat: Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, refined sugars, and excessive caffeine, which can increase inflammation and worsen mood swings.
If you are already eating well, and you aren’t sleeping well, have joint pain on and off, and/or at night you may be dealing with food sensitivities. For more information about our food sensitivities testing, call our clinic at 414 299 8121
The Bottom Line
While shorter days and longer nights can increase pain and decrease mood, there are several effective strategies to help mitigate these effects. Light therapy, regular exercise, supplements, and improving sleep hygiene are just a few ways to counteract the challenges that come with reduced sunlight. Additionally, staying social, practicing mindfulness, and maintaining a healthy diet can all contribute to feeling better, even when the days are dark. By taking a proactive approach, you can manage both your pain and mood, making fall and the dog days of winter a little more manageable.
References:
- Wu, Z., Malihi, Z., Stewart, A. W., Lawes, C. M., & Scragg, R. (2018). The association between vitamin D concentration and pain: a systematic review and meta-analysis. Public health nutrition, 21(11), 2022–2037. https://doi.org/10.1017/S1368980018000551
- Seasonal affective disorder (SAD) – Symptoms & causes – Mayo Clinic. (2021, December 14). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- Northwestern Medicine Staff & Northwestern Medicine. (2022, December 7). 5 Surprising Ways Shorter Days Affect Your Brain [Infographic]. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/Surprising-Ways-Shorter-Days-Affect-Your-Brain-infographic
- Chandra, P., Wolfenden, L. L., Ziegler, T. R., Tian, J., Luo, M., Stecenko, A. A., Chen, T. C., Holick, M. F., & Tangpricha, V. (2007). Treatment of vitamin D deficiency with UV light in patients with malabsorption syndromes: a case series. Photodermatology, photoimmunology & photomedicine, 23(5), 179–185. https://doi.org/10.1111/j.1600-0781.2007.00302.x
- Drew, E. M., Hanson, B. L., & Huo, K. (2021). Seasonal affective disorder and engagement in physical activities among adults in Alaska. International journal of circumpolar health, 80(1), 1906058. https://doi.org/10.1080/22423982.2021.1906058
- Sturgeon, J. A., & Zautra, A. J. (2016). Social pain and physical pain: shared paths to resilience. Pain management, 6(1), 63–74. https://doi.org/10.2217/pmt.15.56
- Shin, H. J., Na, H. S., & Do, S. H. (2020). Magnesium and Pain. Nutrients, 12(8), 2184. https://doi.org/10.3390/nu12082184
- McClintock, A. S., McCarrick, S. M., Garland, E. L., Zeidan, F., & Zgierska, A. E. (2019). Brief Mindfulness-Based Interventions for Acute and Chronic Pain: A Systematic Review. Journal of alternative and complementary medicine (New York, N.Y.), 25(3), 265–278. https://doi.org/10.1089/acm.2018.0351
- Harvard Health. (2024, March 26). Foods that fight inflammation. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
