This year, Daylight Saving Time comes to an end at 2 a.m. on Nov. 1. As we “fall back” an hour and the hours of daylight continue to shrink into the winter months, many of us will notice a change in our mood, our sleep habits, our stress levels and more. 

his year, Daylight Saving Time comes to an end at 2 a.m. on Nov. 1. As we “fall back” an hour and the hours of daylight continue to shrink into the winter months, many of us will notice a change in our mood, our sleep habits, our stress levels and more. 

Fewer hours of sunlight and the colder weather that goes along with less daylight, have an impact on many aspects of our lives.

Less Access to Sunlight

A primary source of vitamin D is sunlight – specifically the ultraviolet light from the sun. Vitamin D is important for:

• Healthy teeth and bones
• Supporting the immune and nervous systems
• Regulating insulin levels
• Good lung function and cardiovascular health 

It takes only 15 minutes of sun exposure each day to provide the vitamin D needed.

The aches and pains that go along with colder weather may be caused by a lack of vitamin D. Calcium and collagen work together to build bones, but they need vitamin D to work properly. Without enough vitamin D, your bones and joints will ache!

Sunshine also supplies the nutrient nitric oxide, which keeps your metabolism running and discourages binge eating. One study in the journal Diabetes found that exposure to UV rays may slow weight gain and suppress diabetes.

If you can’t get enough sunshine each day, reach for foods rich in vitamin D. These include fortified foods such as milk, cereal and orange juice, along with those foods naturally rich in vitamin D such as:

• Salmon
• Halibut
• Cod
• Tuna
• Eggs
• Oysters
• Mushrooms

Spending less time in natural light is also a risk factor for Seasonal Affective Disorder (SAD). This type of depression comes and goes with the seasons beginning in the fall and ending in the spring. Light therapy has been used to treat SAD for decades. Serotonin, associated with improved mood and happiness, increases with exposure to sunlight. 

Colder Temperatures

Winter’s cold temperatures affect our bodies inside
and out. 

During warm, humid months, our skin is able to get moisture from the environment. The drier air of winter often leads to dry skin.

According to a study published in the European Heart Journal, blood vessels narrow in colder temperatures, which may cause your blood pressure to rise. 

The blood also becomes thicker in colder temps, which can make it more difficult to keep your blood sugar at a stable level. 

Thicker blood flows more slowly. According to the Harvard Health Letter, this leads to a greater risk for heart attack as the heart muscle works harder to get the oxygen-rich blood it needs. 

Colder weather weakens the immune system, according to a study from Yale University. In the past, we thought that people got colds in the winter because they spent more time in close contact with others. The study found that increased rates of colds may have a biological link to winter temperatures.

Staying Healthy

The keys to staying healthy in the winter aren’t much different than those for being healthy at any time of the year. Eat a balanced diet, keep moving and get adequate sleep. For the winter, add a few items to the list:

• Get a flu shot
• Wash your hands often
• Moisturize your skin

Keep in mind the lessons we’ve all learned during the COVID-19 pandemic:

• Avoid shaking hands
• Cover your cough
• Keep your distance
• Clean surfaces regularly

Sources: Consumer Reports, Psychology Today, health.harvard.edu, unitypoint.org