Doctor Zac explains why we get so depressed during winter

Dr Zac reveals the reason why so many Australians are feeling blue right now and details some life hacks to turn your mood around.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explains why we get so depressed in the winter.

QUESTION: Hi Dr Zac, I can’t help but feel like Oscar the Grouch every Monday morning this winter. I cannot escape the depressed feeling, and I can’t shed it until Saturday afternoon. Why do I always feel depressed on a Monday during winter? What body hacks should I implement to feel better? – Anthony, Shepparton, Victoria

ANSWER: Feeling blue on a Monday morning is a universal experience. People living on the east coast right now know exactly what this feeling is like. It’s always best to remind people this feeling is not forever. Winter will be gone, and soon we will be basking in the sunshine of summer.

There’s actually a mental disorder based on this feeling. Seasonal Affective Disorder (SAD) is a subtype of depression that typically occurs during the winter months. Yes, you read that right, some people get SAD in winter! Individuals with SAD experience symptoms of depression as daylight hours shorten.

It’s all due to the lack of sun. A study found reduced exposure to sunlight during winter can decrease serotonin levels in the brain, leading to depressive symptoms. So what’s the first step to fighting the winter blues? Get in the sun!

Why do we get depressed in the winter? Picture: iStock

You need to find a sunny spot in your house, or apartment, and stand there for at least 15 minutes. Soak in all the rays. Ideally without sunglasses or behind windows if possible.

If you really want to be adventurous, try finding a sunny spot outside. This could be at the park, or just outside where you live on the street.

Getting outside as much as you can during the day will help you significantly. Try and find some breaks at work to go for a walk outside. If finding sun is not possible, light therapy, which mimics natural sunlight, can be effective in treating SAD and improving mood.

This suggests that lack of sunlight during winter contributes to depressive feelings.

I say it time and time again, but exercise is key to feeling happy and healthy. Regular physical activity can help boost endorphins, which can counteract feelings of depression and improve mood. You should be aiming for at least 30 minutes every day whilst you feel depressed. This can be a run, walk on the treadmill, group exercise class, yoga, or even some body weight exercises at home.

A recent study also found certain foods high in antioxidants and omega-3 fatty acids, can make you feel happier in winter. Broccoli, spinach, carrots and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens and kale.

You can even nibble on some dark chocolate or pecans. Fatty fish such as salmon, mackerel, sardines, and anchovies are all rich in omega-3 fatty acids.

Go on, eat that broccoli. Picture: iStock

It’s also important to note that people often find Mondays as a signal of going back to the responsibility of the work-life. You need to take this head on, and find reasons why you like going back to work.

Got a question? Email

[e-mail]

Follow Dr Zac on Instagram

Dr Zac Turner is a medical practitioner specialising in preventive health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.

Originally published as Doctor Zac explains why we get so depressed during winter