Researchers from Australia and Pittsburgh have found that avoidance of a simple everyday thing may inadvertently contribute to depression.
A lack of vitamin D can compromise mental health. Now let’s talk about why.
Australian and American researchers have found a link between seasonal affective disorder (‘SAD’) and a lack of sunlight (a source of vitamin D).
As explained by associate professor Alan Stewart, ‘Seasonal affective disorder is believed to affect up to 10 percent of the population, depending on geographical location, and is a type of depression related to changes in season.’
People with SAD have the same symptoms every year from autumn through the winter months.
According to the research, vitamin D is likely to be a contributing factor in seasonal depression.
This makes sense for a number of reasons:
- Vitamin D levels in the body fluctuate depending on season and seasonally available sunlight. There is 8 weeks between the peak in intensity of UV radiation and the onset of SAD- the amount same time is takes for the body to convert UV radiation into vitamin D.
- Vitamin D plays a part in the synthesis of serotonin and dopamine in the brain. Low levels of these chemicals are linked to depression.
- Studies have found that depressed people had lower levels of vitamin D.
Maintaining the right level of vitamin D is important for optimal mental health. For most people, a few minutes of sunlight a day should be all it takes.
![We have to change the way we talk about anxiety. If we talk about it as a disorder, this is how it feels.
Yes anxiety can be so crushing, and yes it can intrude into every part of their everyday. But the more we talk about anxiety as a disorder, the more we drive ‘anxiety about the anxiety’. Even for big anxiety, there is nothing to be served in talking about it as a disorder.
There is another option. We change the face of it - from an intruder or deficiency, to an ally. We change the story - from ‘There’s something wrong with me’ to, ‘I’m doing something hard.’ I’ve seen the difference this makes, over and over.
This doesn’t mean we ignore anxiety. Actually we do the opposite. We acknowledge it. We explain it for what it is: the healthy, powerful response of a magnificent brain that is doing exactly what brains are meant to do - protect us. This is why I wrote Hey Warrior.
What we focus on is what becomes powerful. If we focus on the anxiety, it will big itself up to unbearable.
What we need to do is focus on both sides - the anxiety and the brave. Anxiety, courage, strength - they all exist together.
Anxiety isn’t the absence of brave, it’s the calling of brave. It’s there because you’re about to do something hard, brave, meaningful - not because there’s something wrong with you.
First, acknowledge the anxiety. Without this validation, anxiety will continue to do its job and prepare the body for fight or flight, and drive big feelings to recruit the safety of another human.
Then, we speak to the brave. We know it’s there, so we usher it into the light:
‘Yes I know this is big. It’s hard [being away from the people you love] isn’t it. And I know you can do this. We can do hard things can’t we.
You are one of the bravest, strongest people I know. Being brave feels scary and hard sometimes doesn’t it. It feels like brave isn’t there, but it’s always there. Always. And you know what else I know? It gets easier every time. I’ve know this because I’ve seen you do hard things, and because I’ve felt like this too, so many times. I know that you and me, even when we feel anxious, we can do brave. It’s always in you. I know that for certain.’♥️](https://www.heysigmund.com/wp-content/plugins/instagram-feed-pro/img/placeholder.png)
[…] As for how long or how often to exercise, the literature draws a very broad brush, but try for at least 20 to 30 minutes five times a week. If it can be done outside, even better. Research has found an association between depression and a lack of Vitamin D (found in sunlight). […]