Winter season often compels many to stay indoors, seeking warmth and protection from the biting cold. However, prolonged avoidance of sunlight during this time can take a toll on physical and mental well-being. Dr Bikky Chaurasia, consultant, internal medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai, explained what could happen to the body over different periods without exposure to sunlight during the colder months.

Reduced vitamin D production: The body produces less vitamin D, which is essential for bone health, immunity, and mood regulation. A week indoors may not cause significant deficiencies unless dietary vitamin D is also insufficient.

Disrupted circadian rhythm: Sunlight helps regulate the production of melatonin, the hormone that controls sleep. Without sunlight, you may experience disrupted sleep patterns.

Dr Basavaraj S Kumbar, consultant, internal medicine, Aster Whitefield Hospital, Bengaluru, explained that although the vitamin D reserves of the body may not be completely depleted in a week, initial symptoms may include slight fatigue and decreased immunity. “Sunlight also affects serotonin, a neurotransmitter that controls people’s mood. Therefore, its absence can cause irritability, low energy, and mild mood swings,” he said.

More noticeable vitamin D deficiency: After two weeks, Fatigue, muscle weakness, and bone discomfort may become more evident, especially if dietary compensation is inadequate.

Increased risk of mood disturbances: The absence of sunlight can lead to more pronounced symptoms of depression and anxiety, particularly in individuals vulnerable to Seasonal Affective Disorder (SAD).

Disrupted sleep patterns: You may experience more severe disturbances in sleep, such as trouble falling asleep or waking up. The lack of sunlight can confuse your circadian rhythm and affect your overall sleep quality.

Severe vitamin D deficiency: Long-term deficiency can weaken bones, compromise the immune system, and affect muscle function.

Heightened risk of SAD: Persistent feelings of depression, lethargy, and anxiety become more likely.

Chronic sleep disorders: Prolonged disruption of the body’s internal clock can lead to persistent sleep issues, further affecting mental and physical health.

Incorporate vitamin D into the diet: Include foods like fatty fish (salmon, mackerel), fortified foods (milk, orange juice, or cereals,) egg yolks, and beef liver and cheese. Supplements such as vitamin D3 (cholecalciferol) can also be effective.

Use light therapy: A light therapy box mimicking natural sunlight can help regulate your circadian rhythm and alleviate symptoms of SAD. Use it for 20-30 minutes daily, ideally in the morning. Ensure your living or working space is brightly lit, preferably with full-spectrum bulbs that imitate natural sunlight.

Maintain a regular sleep routine: Stick to consistent sleep and wake times, aiming for seven to nine hours of sleep. Limit blue light exposure in the evenings by using “night mode” settings on devices or wearing blue light-blocking glasses.

Stay physically active: Exercise outdoors, even in overcast conditions, to support your mood and maintain your circadian rhythm. Try to get at least 30 minutes of exercise outdoors daily. When outdoor activity isn’t possible, opt for indoor exercises like yoga or cycling to stay active.

Combat mood changes: Isolation during periods of limited sunlight can worsen feelings of depression. Stay socially connected through calls or video chats to avoid feelings of isolation. Engage in activities that bring joy, such as reading or creative hobbies.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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