The days are getting greyer, colder and more unpleasant - for both body and mind. It is quite common for moods to drop and the winter blues to make themselves felt. People who live in the northern hemisphere are particularly at risk, as there is hardly any sunshine in winter. In this article, we would like to explain how the winter blues come about in the first place, what makes them so risky and what tips there are for getting more motivation and energy in everyday life.
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What's the winter blues all about?
Just the thought of getting up in the morning in cold, grey weather and driving to work is enough to make some people feel unwell. Then there are the sometimes heavily heated homes or workspaces, stuffy air and artificial, glaring lights. But what is missing is the sun, which revitalises us with its natural warmth and light. Under these circumstances, it is only a matter of time before we develop the winter blues, which in the worst case can even develop into a long-lasting winter depression. Prof Dr Maria Strauß from Leipzig University Hospital explains the winter blues as follows: "The causes are very complex and ultimately not fully understood. However, there are indications that the lack of light during the dark season plays a significant role in the development of the winter blues." She adds: "Due to the increasing lack of light in autumn and winter, the sleep hormone melatonin is not only released more at night, but also during the day. This causes people to react with fatigue and increased tiredness. At the same time, less serotonin is released." 1
The sleep hormone melatonin plays a central role in our sleep-wake rhythm. Melatonin is usually produced more in the evening, when it is time for the body to rest and induce sleep. In winter, however, it is also quite dark during the day, which is why the sleep hormone is produced early. This makes us feel tired and sluggish during the day.
Serotonin, on the other hand, is a neurotransmitter that is also known as the "happiness hormone". Serotonin is linked to our mood and well-being. Studies have shown that low serotonin levels in the brain are actually linked to poor memory and depression. 2
In the dark winter days, we are also deprived of a special vitamin that can only be absorbed to a very limited extent through food - vitamin D. According to the Robert Koch Institute, the body produces 80-90% of vitamin D in the skin by means of UV-B radiation from sunlight. 3 This means that we are dependent on sunlight to obtain sufficient vitamin D. Vitamin D is responsible for numerous tasks in our body and supports, among other things, the reduction of inflammation, the cardiovascular system, bone metabolism and hormone balance.
Vitamin D deficiency and depression
Researchers also conducted a study to investigate whether vitamin D deficiency is associated with depression. They analysed several studies in which numerous people were examined. The results showed that people with depression had lower vitamin D levels on average than healthy people, and people who had lower vitamin D levels were more at risk of developing depression. This suggests that a lack of sunlight can have a negative impact on our mood, causing us to fall into the winter blues. 4
Vitamin D and the immune system
A side effect of the winter blues and low vitamin D levels can also be a weakened immune system. This prevents us from participating in everyday life and impairs our well-being. Vitamin D supports the activity of T cells, which are responsible for the immune defence against pathogens. A vitamin D deficiency can therefore also lead to various autoimmune diseases, which in turn are associated with a weakened immune system.
Apart from the medical aspect, the social factor also plays a large part in the development of the winter blues. This results from the fact that we often prefer our own four walls in winter and are reluctant to go out into the cold and dark surroundings. Many get-togethers with family, acquaintances and friends suffer as a result. This often leads to us feeling isolated and alone.
When do winter blues occur?
As the winter blues are caused by a lack of light, among other things, it is assumed that this malaise could start as early as September and last until April. However, this cannot be generalised, as the first signs of winter blues only become noticeable in many people before and at the start of the new year. This is often due to the fact that the initial motivation and focus for new resolutions diminish over time, which can also have a negative impact on mood.
Winter blues and symptoms
Winter blues, winter depression and depression are often confused with each other. The distinction between these three terms is also unclear to many. In an interview, psychiatrist Prof Dr Ulrich Hegerl explains: "It is important to differentiate between illnesses and depressive or melancholic moods. The latter can be described as the "winter blues". Many people get into a melancholy mood when nature withdraws into itself in the autumn and winter months and they spend more time indoors." He also emphasises that with winter blues, people often wallow in thoughts of the past year and regretfully realise how quickly the new year has passed. Depression, however, is something completely different. "With severe depression, you feel dead and dead inside."5
These symptoms can often be observed with winter blues:
- Melancholic behaviour
- Seclusion
- Tiredness and exhaustion
- Listlessness
- Problems falling asleep
- Excessive sleep
- Cravings
- Mood swings
Fighting the winter blues with motivation and energy: how to get out of the energy slump
We all experience energy lows from time to time - it's a completely natural process. Hormonal changes, fluctuations in blood sugar and cortisol levels, but also stress, lack of sleep and a poor diet all contribute to this. Above all, however, the cold and grey winter days can also affect our energy levels and mood in such a way that we feel listless and tired. Winter blues are not dangerous in themselves, but if they go beyond the cold winter days, they can also lead to depression.
So what can you do to protect yourself from the winter blues and avoid getting into this situation in the first place? We have summarised some valuable tips for you:
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Incorporate routines into everyday life:
Routines are important for regulating our body's energy levels. We tend to make a lot of decisions in our everyday lives and engage in activities that drain our energy. A regulated daily routine and individual routines help the body to utilise energy efficiently. You can also organise your daily routine in advance so that you know exactly what is coming up next. This helps to avoid chaos in your head and save energy. These routines can look like this: Morning walk, healthy breakfast and several rest breaks. A good side effect of this is that it also helps you to avoid stress and rest your body.
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Exercise and sport:
Even a short walk in the fresh air can release happiness hormones and promote blood circulation. This provides the brain with a better supply of oxygen, which helps your focus. Exercise and regular sports sessions also help to stabilise your cortisol and blood sugar levels and stimulate your metabolism. This not only promotes your physical health, but also your mental fitness.
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Daylight and sun:
Sunlight is vital for us humans. We could not survive without the sun. It is therefore important to give our bodies regular exposure to sunlight. This is particularly difficult in northern countries, as there are few sunny days in winter. However, even a short time in the sun helps our bodies to absorb the necessary UVB radiation, which is essential for vitamin D production. What's more, winter walks offer a wonderful atmosphere that is ideal for relaxing.
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Light therapy:
The aim of light therapy is to counteract the production of the sleep hormone melatonin. Melatonin is produced by the body at nightfall and signals to the body that it is almost time to go to sleep. In winter, it can be effective to use light therapy in the morning. Special light therapy lamps with a brightness of over 2,500 lux are used for this. By comparison, conventional room lighting only provides 300-500 lux. The important thing with light therapy is that it illuminates the entire retina at a specified distance. The therapy should be carried out daily, whereby the duration should be individually tailored to the needs and reaction of the patient.
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Stress management:
Stress management is the key to fighting the winter blues. Stress can significantly increase the symptoms associated with the winter blues, which can quickly lead to long-lasting depression. Targeted techniques such as regular breathing exercises or yoga can relax the body and reduce the stress hormone cortisol. At the same time, these methods promote emotional well-being and support our body's energy balance. A conscious approach to stress is therefore an ideal way to combat the winter blues.
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Meditation and relaxation exercises:
Meditation and relaxation exercises have been practised all over the world for centuries to escape from everyday life for a short time and calm the body and mind. These relaxation sessions help us to be more balanced and improve our concentration. They also reduce the stress hormone cortisol and release happiness hormones. Regular practice can significantly alleviate the winter blues.
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Maintain social contacts:
Socialising plays an important role in combating the winter blues, as it can prevent loneliness and isolation. It is normal for us to prefer a warm environment such as our home in winter, but our well-being also suffers in the long term. Joint activities in the fresh air or evenings with friends and family can help to boost our emotional well- being and alleviate stress.
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Take time for yourself / holiday:
A good way to counteract the winter blues is to spend enough time with yourself. Use this time to reflect and ask yourself what you really need to feel happy. This is not just about temporarily distracting yourself, but also consciously finding out which activities or changes could bring you happiness in the long term. By actively looking for solutions, the negative thoughts fade into the background and you can focus on yourself and your well-being. This will help you to get through the winter with positive energy. Another option is to take a long-distance trip to a Mediterranean climate.
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Creative activities:
Whether it's painting, crafting, drawing or writing - the more creative the better! Creative activities distract us from negative thoughts, which can counteract the winter blues. It also reduces stress.
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Music and dance:
Music has a direct effect on the limbic system in the brain. The place where emotions are located. This increases your sense of well-being and makes you feel more energised. In addition to the happiness hormones such as endorphins that are released, the stress hormone cortisol is reduced. Good music also encourages you to dance, which lowers your blood sugar levels and boosts your metabolism and blood circulation.
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Acupuncture:
Acupuncture is designed to restore the body's energy flow and combat stress. The needles are placed in such a way that blockages are released and energy can flow freely through the body again. Another effect is that acupuncture has also proven to be beneficial for chronic pain. It is not for nothing that acupuncture is considered the oldest healing practice in the world.
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Healthy nutrition:
A balanced diet is the main component of a healthy lifestyle. It provides the body with all the important nutrients, which leads to a better sense of well-being. In addition, a lack of nutrients - including vitamin D, which is particularly necessary for the dark winter days - can often increase the risk of depressive moods. It is also important to consume enough nutrients to strengthen the immune system at this time of year. A diet with unhealthy fats, too much sugar and chemical additives often gives us a short-term energy boost, but does not help us in the long term, as it leads to a rapid drop in energy afterwards. We then feel weak and lacking in energy. This process can also have a negative effect on our mood and psyche.
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High-dose vitamin D3 in combination with vitamin K and magnesium: Vitamin D is a must for the winter season. As vitamin D can only be absorbed in small amounts through the diet, it is advisable to supplement this vitamin during the winter period. It is also recommended to take vitamin D3 in combination with K2, as K2 supports the absorption and utilisation of vitamin D in the body. This optimises the effect. Together with the intake of vitamin D3 and vitamin K, magnesium helps to utilise vitamin D3 more efficiently. In addition, magnesium contributes to the regulation of the nervous system.
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Adaptogens:
Adaptogens are plants, fungi or components of plants that help us to cope better with stress. There are adaptogens that strengthen the immune system and support hormone balance and the nervous system. Adaptogens include Ashwagandha, Ginseng and the mushroom species cordyceps. They are also said to have performance-enhancing properties.
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Food supplements that support your energy levels and motivation in everyday life - our N°3 ACTIVE metabolism capsules:
Metabolism-stimulating capsules can optimally support your metabolism, in addition to the right diet. A functioning metabolism provides the basis for a functioning energy metabolism, neurotransmitter synthesis and hormone regulation.
N°3 ACTIVE also contains essential B vitamins. According to new research, taking high doses of vitamin B6 has been shown to reduce feelings of anxiety and depression. Scientists at the University of Reading investigated the effects of high doses of vitamin B6 in young adults. The test subjects reported that they felt less anxious and depressed after taking these vitamins every day for a month. 6
Ginkgo, Ginseng, Guarana and green tea are known for their energising and nervous system stimulating properties. They boost the metabolism, which helps to increase energy and motivation in everyday life. Additional nutrients such as vitamin C, E, copper and selenium support the normal function of the immune system and have an antioxidant effect. Copper also supports the normal function of the nervous system and energy metabolism, while selenium promotes the normal function of the thyroid gland.
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B-vitamin complex:
According to the literature, vitamins B1, B3, B6, B9 and B12 in particular are essential for neuronal function. A deficiency of these vitamins is associated with depression. 7 In this respect, our vitamin B complex with 8 valuable B vitamins and the co-factors myo-inositol and choline is an alternative solution. The co-factors support the effect of the B vitamins. You can find out everything you need to know about B vitamins and their effects in our article B Vitamins: the must-have among supplements
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5-HTP:
5-HTP is converted in the body to serotonin - a neurotransmitter responsible for mood and sleep. According to the literature, low serotonin levels are associated with depression. 5-HTP and tryptophan were studied to show that treatment with these substances is effective for depression. The researchers reported that symptoms of depression were reduced when taking 5-HTP and tryptophan when compared to a placebo (non-drug). 8 Our 5-HTP capsules also contain vitamin B6, which is ideal for negative moods and the winter blues. To find out more about the effects of 5-HTP, we recommend our blog post sleep more restfully with 5-HTP
Conclusion
The winter blues are widespread and can affect us all. It is important to deal with it and look for solutions to improve your well-being. A balanced diet, little to no sugar and regular time spent in the fresh air can actively support you in the fight against the winter blues. Food supplements with nutrients that have a positive effect on the nervous system and psyche can also be effective in combination with a healthy diet. However, if the winter blues persist and intensify, a doctor should be consulted urgently.
Sources:
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Universitätsklinikum Leipzig. (2023, November 21). Studie untersucht, wie das Mikrobiom die Stimmung beeinflusst. https://www.uniklinikum-leipzig.de/presse/Seiten/Pressemitteilung_7611.aspx
- Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016 Jan 20;8(1):56. doi: 10.3390/nu8010056. PMID: 26805875; PMCID: PMC4728667.
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Robert Koch-Institut. (n.d.). Vitamin D – FAQ. Robert Koch-Institut. https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html#:~:text=Niedrige%20Vitamin%2DD%2DWerte%20sind,unterhalb%20des%2035.%20Breitengrads%20vorkommt
- Anglin RE, Samaan Z, Walter SD, McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br J Psychiatry. 2013 Feb;202:100-7. doi: 10.1192/bjp.bp.111.106666. PMID: 23377209.
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Hegerl, U. (2022, Dezember 21). Winterdepression und Winterblues – Interview mit Prof. Hegerl. Medpertise. https://www.medpertise.de/depression/interview/winterdepression-winterblues-prof-hegerl/
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University of Reading. (2022, July 19). Taking high-dose Vitamin B6 tablets reduces anxiety and depression. ScienceDaily. https://www.sciencedaily.com/releases/2022/07/220719091209.htm
- Mikkelsen K, Stojanovska L, Apostolopoulos V. The Effects of Vitamin B in Depression. Curr Med Chem. 2016;23(38):4317-4337. doi: 10.2174/0929867323666160920110810. PMID: 27655070.
- Cochrane Collaboration. (2008). Tryptophan and 5-hydroxytryptophan for depression. Cochrane Database of Systematic Reviews, 2008(4). https://doi.org/10.1002/14651858.CD003198.pub2
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