Let’s face it: while there’s a lot to love about fall and winter (cozy scarves, holiday shopping, pumpkin spice everything…) there’s also one major drawback: the lack of sunlight. Depending on where you live, the overcast skies can be absolutely brutal. The lucky ones live in areas that will see plenty of sun even in the middle of December, but many people will have to live with short, sunless days in the winter.
The truth of the matter is that everyone needs the sun and the vitamin D it provides. No matter who you are or where you live, vitamin D is essential to your health. There are vitamin D receptors on almost every tissue and cell type in the body, which means you need a lot of this super-helpful vitamin.
But how do you get enough vitamin D when the sun just refuses to come out, day after day? Take a look at these four tips for what to do to try to get enough sun in the winter.
Eat Breakfast in Natural Light
Some people have more trouble sleeping in the winter – and more trouble getting out of bed in the morning. There’s a good reason why. The sun actually helps you wake up because sun exposure signals to your body that it can stop producing melatonin (the hormone that regulates sleep).
So, force yourself to get out of bed, and then try to eat your breakfast in an area with a lot of natural light. The light will help your body know it’s time to get up and take on the day. If you’re not a morning person, or if you don’t like breakfast, this can be hard. Remind yourself again that your body (and your brain!) will feel the benefits of morning sun exposure.
Increase Your Vitamin D Intake
It’s a really unfortunate fact for some people in cold areas that the sun will just not come out for days, sometimes even weeks, on end. People who live in those areas need to compensate for that lack of sun by increasing their vitamin D levels.
When the sun’s being stubborn and just not coming out, the best way to do this is to eat foods that are rich in vitamin D. Those foods include:
- eggs (with the yolks)
- salmon
- tuna
- shrimp
- cod liver oil
- fortified milks
- fortified cereals
- other vitamin D-fortified foods.
If you’re a vegan, vegetarian, or you just don’t like any of those foods, try to eat more mushrooms, spinach, and soybeans, which are also high in vitamin D.
There’s another option out there for increasing your vitamin D levels, and it’s (you guessed it… ) taking a supplement.
If possible, find the supplement in person at a store rather than online, so you know the source and you can return it more easily if there are any issues.
Also, if possible, purchase vitamin D3 (rather than vitamin D2), because D3 has been shown to raise blood vitamin D levels for a longer period.
One note of caution: you can take too much vitamin D. While you’ll never get too much vitamin D from the sun, taking too many supplements can be toxic.
Take a look at the vitamin D that’s already in your diet, then do your research about what the appropriate supplement amount is for you. Best of all, consult with your doctor if that’s a possibility, to find out what the best dosage is for your body.
Take a Sun Break
If the sun comes out in the middle of the day, that’s your signal to take a break and go outside. Spending 15 minutes a day in the sun can greatly improve your vitamin D levels.
It may be awkward to ask your supervisor for a break, but it’s important for your health and your happiness that you soak up the rays from the best source when you can. Plan to take your lunch break around midday. Go on a walk and let your arms and legs soak up the sun!
Purchase a Light Therapy Lamp
You might have seen light therapy lamps on the market already. The bulbs in these lamps are designed to provide light that’s similar to the sun. The rays are supposed to help with seasonal affective disorder specifically, so for many people, light therapy lamps could be worth a shot.
Make sure you thoroughly research the model you’re thinking of purchasing before you hand over the money. Not all light therapy lamps are built to the same high standards.
Getting enough sun in the winter can be a major challenge. If the sun just won’t come out, try to eat more vitamin D foods and if that’s still not cutting it, take a vitamin D supplement. Remember to try and get sun exposure in the morning and at mid-day. Your body and your brain will thank you!
