METRO DETROIT — Sunlight brightens our day in more ways than one. It not only has the power to warm the air and melt the snow, but it also can warm your heart and melt the winter blues away. Dr. Ibrahim Sablaban, a psychiatrist with Beaumont Behavioral Health in Dearborn, a part of Corewell Health, said that around 40% of people experience a mild but functional depression in the winter that is commonly called the “winter blues,” which does not require clinical treatment. “It’s definitely a common phenomenon,” he said. He said that with more daylight hours in the spring and summer, people can be more social and feel that their time after work is more productive. “In the winter, it’s 20, 10 degrees and you’re limited on daylight hours. It’s just life really thrives on warmer days,” Sablaban said. However, a small percentage of people, around 5%, develop a form of clinical depression called seasonal affective disorder. This is where someone may experience a persistent “grumpy” mood and a constant state of depression. He said those with seasonal affective disorder may get more irritable with family, friends and loved ones, or have suicidal thoughts. Sablaban said that anyone who experiences those kinds of things should seek help from a mental health professional. Seasonal affective disorder is treated via therapy and, if need be, anti-depressant medication. “Seasonal affective disorder happens when we don’t expose ourselves to the sunlight and daylight,” said Dr. Jill Skurnowicz, a licensed naturopathic doctor and a certified registered nurse anesthetist, of the Natural Care Institute in Birmingham. According to Sablaban, many Michiganders have a vitamin D deficiency and a lack of vitamin D is associated with feelings of depression. He said that it is something people can be screened for. and possibly treated with supplements. Although many are available over the counter, he said people should consult their doctors first. Sunlight provides vitamin D naturally. So, in order to combat the winter blues, he recommends taking in as much sunlight as possible during the day. “We might not have as many hours as we do during the summertime, but we do have sunlight, so try to get out there into the sun on lunchbreaks and stuff,” Sablaban said. “Bundle up and try to stand in the sun for just a little bit. Especially on the weekend, there’s a tendency to try to sleep in and not really partake in a whole lot, especially if the weather is not fairing too well, but try to take advantage of daylight hours. It’s super important.” Skurnowicz said that people should strive to maintain a proper circadian rhythm and get sunlight within one hour of waking up. Those who are unable to take advantage of the sunlight can purchase what is known as “happy lights.” Happy lights come in many different forms and are available all over. Sablaban said it is also important to maintain a healthy, active lifestyle. He said lack of exercise, sleep and poor diet also contribute to the winter blues. “Regular physical activity, whether that’s exercise at a gym or going for a walk can really reduce the stress and anxiety that can build up with the limited socialization that happens in winter months,” he said. “Exercise is one of the best ways to help with mental health as well as physical health,” Skurnowicz said. Lissa Pietrykowski, a personal trainer and owner of Peak Physique and its offshoot, Peak Women, in Troy, said they see a lot of people in the winter months who are battling the winter blues or some form of depression. She said many say they didn’t want to come in but are glad they did, as they feel better after exercise. “When I opened Peak Women, the main reason of doing so was to help people that suffer from anxiety and depression and to allow them to have the benefit of exercising and getting personal training, because exercising releases endorphins and it helps with depression, but so often people aren’t going to just come to a gym because they are intimidated,” Pietrykowski said. “So in a roundabout way, that was the purpose of why we opened it, was so that everybody could benefit from exercise.” Pietrykowski said she is partial to strength training, especially for women, as it is good for not just mood but bone strength, especially as you get older. However, she said it is important to just get your body moving, even for a short period of time. She recommends exercising three days a week for at least a half hour. “Small goals. Make sure you do 10 minutes a day at first and then do 15 minutes a day,” she said. “If you can do that three days a week, it’s a great start.” Pietrykowski said people could do body weight exercises at home such as push-ups or squats, or possibly take a yoga class on YouTube. She recommends Tabata as a great way to get one’s heart rate up and bring it back down, which can be done at home. She said it is a type of exercise routine where a person does an exercise for 30 seconds, breaks for 15 seconds, and then repeats with different 30-second exercises, followed by a 15-second break. She said that there are several free apps for Tabata. “It’s a very fast way to get your body moving and it’s very effective,” Piertrykowski said. According to Skurnowicz, people should also optimize blood sugar levels as they have a lot to do with cognitive function and maintain proper gut health. She said that if your gut isn’t healthy, your brain isn’t healthy. In order to do that, she said people need to monitor their diet and eat healthy foods such as fruits and vegetables. “Eat organic, whole foods and a well-rounded diet,” she said. Sablaban also emphasized the importance of socialization. He said many people don’t see friends and family as often during the cold winter months. He suggests making a “purposeful effort” to socialize and see friends and family members. “A lot of times we don’t realize how much the minimization of daylight does,” Sablaban said. “So you know you haven’t seen a buddy or you haven’t seen a friend or colleague outside of the work environment for two months, I mean, that’s going to have an impact, especially if you are regularly used to getting together.” Pietrykowski said that it is always beneficial to exercise with someone else. She said that it goes quicker because you are talking to someone and it is more fun. She said it also provides accountability and motivation and something for someone to look forward to seeing. For those who aren’t able to get out of the house, she suggests working out with a friend on the phone or via Zoom. “Having that other person doing something with you could be motivating,” she said. “Even for me as a trainer, it is so much easier doing the workout to have someone there with me.” She said that having another person there allows her to focus on her workout rather than taking time to check emails or text messages. “Drink lots of water and set realistic goals,” Pietrykowski said. “With exercise, it doesn’t have to be all or nothing. Little bits add up. Just make the goal of getting yourself to move.” Pietrykowski said she sees people’s moods improve the same day they begin to exercise and it heightens over time.

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