Get sad in winter? For Michiganders, soaking up sun now could help

Up to an estimated 40% of Michiganders experience seasonal affective disorder (SAD)
Experts say spending more time outdoors before winter can help reduce the risk and ease symptoms
Treatments such as light therapy and vitamin D supplements are commonly used to manage SAD through the colder months

Fall and winter bring more than dropping leaves, clouds and cold temperatures to Michigan. They also heighten the risk of seasonal depression, triggered by shorter days, less sun and colder temperatures.

But experts say building healthy routines before winter sets in — and soaking up as much sun as possible while it’s still plentiful — can help lessen the impact of seasonal affective disorder, or SAD.

“We can do things … to make sure we’re in a good place as we’re going into the fall and winter, where there’s just a higher risk for it,” said Stephanie Kastely, a counselor at Wayne State University.

“If we already have a structured routine in place, we’re in a better spot to be able to cope with seasonal depression when it does come up,” she said.

As many as 40% of Michiganders are estimated to experience some level of SAD, according to Michigan State University research.

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Spending time outdoors in the sun can be beneficial for vitamin D retention, which can lessen the risk of SAD by helping the body absorb calcium, which is essential for muscle function. And some research has shown that getting sun earlier in the year can extend some of those benefits to the winter.

“When there is more darkness, melatonin is higher in the body and … melatonin tells the brain to sleep,” said Dr. Tiwalola Osunfisan, a psychiatrist for Henry Ford Health. “When that happens, serotonin drops and that’s why you may develop depressive symptoms during this time.”

‘Heck of a winter’

People in places like the Midwest and the northeast United States, where winters are harsh with heavy snowfall and frigid temperatures, are at an increased risk of developing SAD.

Sun can be hard to come by in Michigan, which is known for gray and cloudy winters. Experts say that’s only getting worse because of climate change.

Grand Rapids, the state’s second-largest city, typically averages less than two hours per day of sunlight in December, according to historical data dating back to 1950. The west Michigan city brightens only slightly in January, averaging about 2.5 hours of sunlight each day.

There’s a high chance that Michigan could see above-average temperatures this year, at least in southern Michigan, but the state could also see above-average precipitation, meaning more rain and snow.

“Here in Michigan, we do experience a heck of a winter, and there are certainly times where there can be a really sunny day, but it’s still really cold so there’s still that risk for seasonal depression,” said Kastely, the Wayne State counselor.

The ‘winter blues’

It’s common for people to feel sad during colder months generally and may even experience the “winter blues,” but seasonal affective disorder requires a diagnosis from a doctor.

SAD is often associated with oversleeping, social withdrawal and depression. Other symptoms can include changes in appetite, weight gain, loss of interest in activities and persistent feelings of sadness or hopelessness.

While increased sunlight exposure can help reduce the risk, treatments such as light therapy and vitamin D supplements are often recommended to manage symptoms through the winter months.

In addition to lowering the risk for SAD, vitamin D can also help strengthen the immune system, especially during cold and flu season. Studies suggest that vitamin d supplements can reduce the chances of contracting influenza A.

Daylight exposure, meanwhile, can also help maintain a normal circadian rhythm, which is often disrupted during the fall when the time changes back an hour, according to Medical Daily. Avoiding sitting in a dim setting during the day can help regulate your body’s circadian rhythm.