Ep. 142: Cold Weather Wellness
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from left to right: Dr. Andrew Miners, Joanna Stochla, RD, Dr. Peter Nord, Shaun Francis
As temperatures fall, darkness and cold can make wellness behaviours more difficult. We might skip workouts to avoid going out in the cold, in favour of cozying up to a good book or movie. More time indoors and less sunlight can contribute to mental health issues. And some of us find it more difficult to maintain a healthy diet. So how can we stay healthy and happy through the colder months? Host Shaun Francis leads a tip-filled discussion with Medcan experts Dr. Peter Nord, Dr. Andrew Miners and Joanna Stochla, RD.
LINKS
EAT
Five Reasons We Overeat in Winter: Forbes
Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults: Nature International Journal of Obesity
A Prospective Study of Holiday Weight Gain: NEJM
MOVE
How to Exercise Safely as It Gets Colder and Darker: New York Times
Eat Move Think episode 111: Move the Body, Heal the Mind
THINK
Read this 2021 NYT article to learn more about managing seasonal affective disorder, which Dr. Peter Nord notes is now referred to as depression with seasonal pattern.
This placebo-controlled trial in JAMA found that “Bright light therapy had a specific antidepressant effect beyond its placebo effect, but it took at least 3 weeks for a significant effect to develop.”
This randomized clinical trial in JAMA found that “treatment with vitamin D3 compared with placebo did not result in a statistically significant difference in the incidence and recurrence of depression or clinically relevant depressive symptoms… over a median follow-up of 5.3 years.”
This cross-sectional study in Nature: Scientific Reports found that “low serum vitamin D status are associated with excessive sleep duration in individuals with low sun exposure.”
While this study doesn’t mention SAD, it analyzes the connection between three qualities related to SAD: sleep duration, vitamin D levels and sun exposure.
INSIGHTS
About 15% of Canadians will experience depression with seasonal pattern, or seasonal affective disorder. What exactly is it, and what are its symptoms? [4:50]
What is light therapy, and can SAD lights help to treat depression with seasonal pattern? [8:03]
We get less vitamin D in the winter, so do we need to take vitamin D supplements? Which foods are rich in vitamin D? [10:45]
When it’s cold out, it’s more difficult to get active and be social. What are the experts’ tips on how to make sure you still get the exercise you need? [13:03]
What are some other things we should do differently when we’re exercising in the winter? [18:41]
What does registered dietitian Joanna Stochla notice about her clients’ eating habits in the winter? [21:25]
Can certain food choices help to support the immune system? [23:03]
Joanna Stochla, Dr. Miners and Dr. Nord share their best tips to help you develop and sustain healthy ways to eat, move and think through the wintertime. [26:02]
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.