BEAT THE WINTER BLUES: HOW TO AVOID SAD
As the days get shorter and temperatures drop, it's easy to find yourself battling more than just the seasonal cold … Cue: the winter blues.
With ‘winter blues’ seeing an 84% increase in searches and 136% increase in TikTok videos over the past three months, it’s clear that the winter blues are in full swing. So, if you're feeling less glowy and more meh, you're not alone.
With that in mind, we caught up with Dr Deborah Lee, from Dr Fox Online Pharmacy, to get all the expert tips and tricks on giving your winter skin, body and mind the TLC it needs to beat the seasonal blues. From mood-boosting skin care to vitamin-packed supplements and more, it’s time to recharge your energy and turn those winter woes into wellness wins.
WHAT ARE WINTER BLUES
The winter blues are more than just a case of feeling a little sluggish once the clocks go back and climes get colder — it's actually a very real mood dip that can leave you feeling out of sorts and low on energy. “Feeling low during the dark and colder months is very common and is often temporary” explains Dr Deborah Lee.
As the days get shorter and sunlight becomes a rare commodity, our bodies can struggle to adjust. The lack of sunlight means less serotonin, which can lead to feelings of fatigue, irritability and just generally feeling, well, a little blah. Think of it like your mind and body hitting the snooze button on life. For, some this mind set can manifest into something more serve known as Seasonal Affective Disorder (otherwise known as SAD).
WHAT IS SAD
“Affecting around 1 in 20 people in the UK, especially in winter, symptoms of Seasonal Affective Disorder can include moodiness, fatigue, sugar cravings and social withdrawal. This condition sets in during November, December and January. The months’ reduced sunlight affects serotonin (mood) and melatonin (sleep), disrupting circadian rhythms and lowering vitamin D levels” says Dr Deborah Lee. “Studies have shown that those with SAD have a 5% increase in serotonin transporter which binds protein in the winter rather than the summer, resulting in lower levels of serotonin. Serotonin is a neurotransmitter largely responsible for mood. SAD sufferers also have higher melatonin levels, meaning they feel excessively sleepy in the winter. Reduced serotonin and melatonin disrupt the body's natural circadian rhythms.” Dr Deborah Lee adds.
But with the right beauty tools and some much-needed self care sessions, you can power through and come out on the brighter side of both the winter blues and SAD. Keep reading to find out how…
DR DEBORAH LEE’S BEAUTY TIPS FOR BEATING THE WINTER BLUES
TAKE VITAMIN D SUPPLEMENTS
Vitamin D is made in the body from the action of sunlight on our skin. But in the winter, the days are short, dark and the sunlight is too weak for this to happen. “Recent studies show that 20% of the UK population had vitamin D deficiency and 60% had levels below recommended”. A vital vitamin for bone health, energy, mood and your immune system, it’s recommended that all adults should take at least 400 IU of vitamin D per day. With that in mind, we suggest incorporating vitamin D supplements into your morning routine.
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ENJOY THE GREAT OUTDOORS AND EXERCISE
Don't let the winter stop you from getting outside and doing some physical exercise. It’s natural that when the days are cold, dark and short all you want to do is cuddle up at home. But getting outdoors and taking regular exercise has many benefits – just don’t forget to apply your SPF first (even if the forecast predicts overcast and rain)! “Going out in nature is good for mental health. As you exercise, this raises levels of brain endorphins – substances that give you a natural mood boost. Plus, exercise increases levels of brain-derived neurotrophic factor (BNF) which is needed for brain growth and development. And believe it or not, even walking in the rain has health benefits, as you inhale a substance called geosmin which is created when the rain falls onto the soil. This has been shown to stimulate your immune system too.”
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KEEP SKIN HYDRATED AND MOISTURISE
Let’s face it, the winter season is a bad time for your skin. The cold outside air and warm dry air from central heating can dry out your skin. “Drier skin can crack, allowing infective agents into the skin, worsening conditions such as acne, eczema and psoriasis. You can help your skin by moisturising it twice a day with a heavier, cream-based moisturiser. This is vital as it helps restore the barrier function while retaining water. Look for a moisturiser that contains ingredients such as hyaluronic acid, glycerin, squalene and vitamin E. Your day moisturiser and lip balm should also contain at least SPF 30 – even in the wintertime.
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INDULGE LIGHT THERAPY
A form of light therapy, using a LED mask as part of your beauty regime “boosts light exposure to your skin and can help regulate your mood”. While red light therapy (often used in LED masks) is mainly used for its skin benefits, it also penetrates the skin and tissues, leading to the production of serotonin (a neurotransmitter that plays a role in regulating mood). What’s more, using an LED mask is a comforting, pampering activity that can help with relaxation during the darker months too.
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INCORPORATE AROMATHERAPY INTO YOUR DAY
“Stimulating your olfactory system (sense of smell), aromatherapy directly influences the brain's limbic system – the part responsible for emotions, memories and mood regulation”. Therefore, adding it into your day-to-day can be a simple yet powerful way to alleviate the winter blues. There are many ways to incorporating this tranquil treatment into your regime, from using a diffuser to applying essential oils to your bath, skin and sleep routine. “Certain essential oils, such as citrus and peppermint essential oils act as uplifting and energising supplements, reducing feelings of fatigue, improving focus and promoting a sense of happiness and calm.”
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GET YOUR BEAUTY SLEEP
The long nights of winter may disrupt sleep patterns, meaning you may need to adjust your beauty sleep ritual to ensure you get in your eight hours. While relaxing oils like lavender, frankincense and sandalwood can ensure a peaceful snooze, swapping out your cotton case for a silk or satin pillowcase one reduces friction on your skin and strands, helping to prevent hair breakage and fine lines.
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SWITCH UP YOUR BODY CARE REGIME
In addition to keeping your complexion hydrated, it’s important to adjust your body care routine to protect, hydrate, and nourish your skin too. “Use warm water, not hot water for washing and bathing, as this can be drying for the skin. Don’t overdo exfoliation – you can do this less often in the winter.” Why? Because frequent exfoliation can strip away natural oils, leaving your skin more vulnerable to irritation, redness and further dryness. Another beauty tip to consider is to “use hand cream after you have washed your hands” concludes Dr Deborah Lee.
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We get it, as the winter months stretch on, it’s easy to feel weighed down by the lack of sunlight and chill in the air. But as Dr Deborah Lee has shown us with the right tools and rituals, you can not only survive the season but thrive through it… We believe in you, you’ve got this!
Cult Beauty’s Senior SEO Copywriter, Trifonia started out in the industry when bold brows were just becoming a ‘thing’, and shares a passion for all things fashion and beauty. Currently embracing her curly girl journey (after endless years of straightening her strands), she is finally reverting to her natural ways! When Triffy isn’t busy testing out the latest curl-saving solutions, you’ll find her binging the latest reality TV show or on a long walk listening to her ever-evolving country music playlist.
