Feeling a little rundown during the winter months? You are not alone; most people experience some changes in their mood, sleep, eating habits or energy levels as the days get shorter, darker and drearier during this time of the year.
"Almost 90 per cent of the population is affected during the winter months in terms of changes in their mood and energy levels," said Colleen Carney, an associate professor at the department of Psychology at Ryerson University and the director of Ryerson Sleep and Depression Laboratory.
Carney said the changes in our mood, sleeping habits and energy levels have to do with our biological clock.
During the winter months, we do not get a lot of sunlight. Also, due to the cold, we tend to stay indoors, or sleep longer and at different hours than usual; all of which throws off the natural rhythms of our body and results in lack of energy and in some cases even severe depression.
Carney suggested taking preventive measures such as developing a regular and active lifestyle, eating at regular hours and setting a regular bed time can prevent this from happening.
"Also, it is really important to go outside and get as much sunlight as possible. A sunny day can always make you feel better," she said.
The City of Toronto also encourages people to stay active during winter.
"If people are active during winter months, they'll have more energy anyway," said Melissa De Jesus, a Toronto public health nurse.
Some of the basic things we can do to prevent the dreary winter months from getting to us are: taking part in indoor or outdoor sports and activities, eating lots of fruits and vegetables and always staying in company of family and friends.
"If someone tends to feel down during this time of the year, that person should not be alone, as it makes one feel worse," said De Jesus.
Adults between 18 to 64 years of age need at least 150 minutes of moderate to vigorous physical activity per week.
The city's website has a lot of activities listed for residents during winter months. "Walk into health" is one of them. The city encourages walking by offering access to pedometer-lending programs (pedometer is an instrument that, tied to your hips, can keep track of how many steps you are taking at a given time) throughout the 40 city libraries and by giving the residents information about walking groups.
De Jesus suggested other winter activities such as skating and skiing can also keep people physically and mentally active during this season.
"If it is too cold to do the outdoor activities, the park, forestry and recreation offers you indoor yoga classes, and you can also take advantage of the fitness programs that some of the malls in the city offer," said De Jesus.
Some people may develop a severe type of depression during the winter months which results in more prominent symptoms. This type of seasonal depression is called Seasonal Affective Disorder or SAD.
According to the Ontario Government's Ministry of Health and Long Term Care, it is estimated that SAD affects millions of Canadians on some level each winter.
Some symptoms of SAD include: disturbed sleep, withdrawal from friends and family, inability to focus or concentrate, anxiety, increased weight gain, headaches and extreme sadness.
"It is extremely important for the people suffering from SAD to seek immediate treatment, which may include cognitive behavioural therapy, anti-depressants or light box therapy (this therapy is conducted through regular to high wattage light boxes that simulate the sun's rays). If left untreated, symptoms of SAD can get worse and out of control," said Carney.