Is your mood affected by the weather? Do you feel down when the weather is dark and gloomy and uplifted when the sun is out? You are not alone! I know from personal experience that my mood is definitely affected by the weather as are my eating habits. Look back to winter and think about the types of food you were eating and compare it to now and your appetite changes over the seasons. You might find there is a huge difference! Winter months to me are warm, hearty and heavy foods compared to summer which I associate with fresh green vegetables, salads and juices. In this article we will explore the associations between weather, food and mood!
How weather impacts Vitamin D levels in the body?
Vitamin D (sunshine vitamin) is fat soluble and is the only vitamin that is also a hormone. One of the best ways to maintain healthy vitamin D levels in the body is sun exposure. Depending on various factors such as climate and time of year, the amount of sun exposure required varies.
Studies have shown an association with symptoms of depression and low vitamin D levels
Vitamin D deficiency is also linked to other conditions such as obesity, osteoporosis, cardiovascular disease and diabetes
Factors which contribute to low Vitamin D levels:
Amount of sun exposure
Age
Lifestyle
Symptoms of Vitamin D deficiency:
Aching bones
Fatigue or drowsiness
Muscle and joint pain
Sources of Vitamin D
Sun exposure
Weight loss
Fatty Fish. e.g. Salmon, Mackerel
Fish liver oils
Animal fats
Fortified food products. e.g. orange juice and cereal
Dietary supplements- Vegan Vitamin D supplements are also widely available for those who are vegan/vegetarian.
Main Functions of Vitamin D:
Aids calcium absorption and homeostasis
Balances phosphate levels in the body
Immune system regulation
Role in brain function and development, due to its role in releasing neurotransmitters
Benefits of Vitamin D
How weather impacts our mood?
Seasonal Affective Disorder (SAD) is a mood disorder that occurs during winter where there is very little sun around. This disorder mimics some symptoms of depression and some studies have shown this to have a correlation to low vitamin D levels in the body.
How to manage SAD:
Exercise releases endorphins that help relieve stress
Make sure to get enough sleep
Have a balance and stable diet
Avoid stress
Vitamin D and Mood
There is scientific evidence that shows what you eat can substantially boost your mood. A study in the American Journal of Clinical Nutrition showed that women who had a diet rich in vitamin D had a lower risk of depression than women who had less vitamin D.
However, there is no conclusive evidence which can relate depression solely to nutrition and diet, however research has found some links which suggest that what you eat can affect depression and mood. Depression, like many other chronic conditions, likely results from a complex interaction between genetics and environment. Therefore we cant pin point how much of an impact our diet has on this condition.
Serotonin and Mood
Research has shown that sunlight and vitamin D is also linked to serotonin; a hormone linked to well being and happiness (also known as the happy hormone). Serotonin levels increase when it is sunny compared to the cloudy days. Studies found that sunny weather and high temperatures are correlated to better mood and cognition. Danish scientists have also shown an 8% increase in incidences of SAD in the month after the clocks go back an hour.
How the weather effects what we eat?
Winter
During winter we tend to desire and crave carb heavy comfort foods which can be very unsatisfying if you are going to the wrong sources such as white bread, pasta, rice and sugar. Low vitamin D associated with the winter months interferes with the function of leptin; the hormone which controls appetite and signals the brain when you are full which could be a reason why appetite is much higher in winter if your vitamin D levels are low. Another reason may be that we use up more energy to stay warm which can boost our cravings for calorie dense food.
Summer
In summer we tend to desire lighter, healthier meals such as soups, salads and juices. Reason could be that we are more active and out and about in the sun boosting vitamin D to healthier levels which means as well as better mood, we have better appetite control. Exercise alone boosts endorphin levels leaving us feeling happy and stress free.
Vitamin D supplementation
It is extremely important that we supplement with Vitamin D particularly when we live in a climate with little sun exposure. Below is an image of my current recommendation for vitamin D supplementation. Always take vitamin D supplements with a meal early on in the day.
Other ways weather can impact health:
Blood Pressure
Joint Pain
Headaches & Migraines
Asthma
Eczema
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