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The leaves have long turned color and the fresh breath of winter is looming over us, prompting us to brace ourselves for colder weather. But seasonal changes elicit changes deep within us, trigger fatigue, and cause low energy. So how do you beat winter depression and what does low testosterone have to do with it?
You know, winter blues really are a thing. Winter depression, also referred to as seasonal affective disorder (SAD), can impact about 5% of adults and can last throughout the cold season or even 40% of the year. SAD is triggered by changes in your brain that are caused by decreased exposure to sunlight or daylight — typical for the winter.
The symptoms are many: depression, changes in sleep patterns, and a loss of interest in things you would normally enjoy. But in addition to your increased risk of depression, changes in your testosterone and environmental factors can exacerbate your mental health further. After all, low testosterone and depression go hand in hand.
This winter, however, we’ll be ready! Let’s find out how to fight back and beat winter depression.
What Does the Cold Weather Mean for Us?
The impending seasonal changes do not just bring about cold weather and the need for a warmer wardrobe. Colder weather means many things but is typically associated with increased illnesses, sniffling noses, and low energy. It also plays a role in low testosterone and depression.
It’s safe to say that the winter months are the climax of flu season and an array of other illnesses. But sometimes we overlook that winter can also be more isolating, restricting social interactions, and confining us to our homes. Especially elderly individuals fear falls on slippery roads and will spend much of the colder season indoors.
But what does this change in our social habits mean for our mental well-being?
Vitamin D through Sunlight
Spending too much of our time indoors can limit our exposure to sunlight and reduce our vitamin D intake. But we need vitamin D to stay healthy. In fact, vitamin D deficiency can lead to mental health issues, including depression and anxiety, potentially draining your energy levels and causing excess fatigue.
Social Interactions
The lack or reduction of social interactions can further be detrimental to your mental health as social relationships impact countless aspects of your physical and mental health and even affect your mortality risk.
Physical Activity
Since the colder weather limits our time outside, most of us will be less active throughout the winter months. But exercise has been proven to alleviate depressive symptoms and improve mood disorders — meaning that when we lack the ability to exercise regularly, we’re more likely to experience a regression in our mental well-being.
Weight Gain & the Effects It Can Have
The lack of exercise — alongside the typical seasonal holiday feasts — can further cause weight gain, which, in turn, can become a key player in developing diabetes and low testosterone — with low testosterone being able to exacerbate depressive symptoms like fatigue in its own right.
So how do we beat winter depression when the cold weather forces us to stay indoors? Let’s find out.
Does Testosterone Decrease in the Winter?
It’s not just the world around us that changes when the leaves begin to fall and the cold rolls in. Our moods, habits, and lifestyles are all subject to change based on the many environmental changes we experience. But what about something as profound as your testosterone levels — given testosterone is an essential male hormone? Does testosterone really decrease in the winter?
Research investigated this question and analyzed sexual behavior and variations in testosterone levels throughout the seasons. While levels remained normal in the winter and summer, testosterone levels were found to be lower during the colder months.
Low Testosterone and Depression
Depressive disorders can have varying root causes — including environmental changes and shorter daylight hours. Interestingly, low testosterone in its own right can also lead to depression but with seasonal changes also able to reduce testosterone levels, you may find yourself in a cycle of factors capable of exacerbating depressive symptoms.
Research has identified testosterone as a potential biomarker that can be indicative for your risk of developing depression. In addition, researchers also found that low testosterone levels in men can lead to depression, but more commonly trigger only certain depressive symptoms.
With low testosterone and depression officially linked, it’s not uncommon to find signs of a depressive disorder in individuals diagnosed with low testosterone. Symptoms can range from feeling a significant lack of energy and fatigue to having difficulties concentrating on tasks and learning new things, to feeling sad, dissatisfied, and empty.
How to Beat Winter Depression and Keep Up Your Energy
With the odds stacked against us in the cold season, how do you beat winter depression? While we may need to pivot and adjust our habits, we can fight the winter blues. Vitamins for seasonal depression and modified exercise routines can certainly support you in maintaining healthy energy levels and staying fit.
Regular physical activity can help lower stress levels and anxiety, so try to hit the gym a few times a week to keep active. While you may prefer morning runs around the lake, the gym might make a good temporary replacement. Keep in mind that research has shown that strength training, in particular, can stimulate testosterone production — whilst promoting your mental health at the same time.
You also want to remember that humans are social beings so maintaining social interactions and relationships is important for us, no matter how introverted you may be. You can meet your buddies at the bowling alley or watch a football match if it’s too cold out.
Nurturing a feeling of belonging helps promote a sense of purpose and can even protect against disease, while simultaneously reducing your mortality risk.
You can further try vitamins for seasonal depression, with vitamin D — typically acquired from the sun — being particularly popular as daylight hours begin to diminish. In addition, seasonal transitions can impact your circadian rhythm so some people find melatonin to help them reset and sleep better.
Whatever route you choose to beat winter depression and refuel your energy tank, know that minor lifestyle modifications may suffice to fight off winter blues. While it’s easy to take some vitamins for seasonal depression, know that there’s nothing like social connectedness and a little extra physical activity to keep you fit and your batteries charged this winter.
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