December Challenge

Now that the days are getting shorter and the holidays have encompassed us, we need to be paying attention to how much we are outside. The month of December is not always a happy time for people. Depression and suicide rates are higher in December than they are in any other month. The winter months also house for many people what is known as Seasonal Affective Disorder (SAD), which is a "mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms in the winter."

We've already read about how sunshine is good for the body. We need about 1,000 units of Vitamin D daily. If you are taking vitamins everyday, you may only be able to get up to 600 units. Fortunately, the best source of Vitamin D comes directly from the sun and is absorbed by the skin. If you're outside in the day time with your face and arms exposed, you can get all 1,000 units you need in about ten minutes, even in cloud cover.

So how does this help with SAD and the winter-time blues? SAD is thought to be caused by a lack of natural sunlight. (Evidence that supports this theory comes from Finland where SAD occurs in 9.5% of the population. This trend is present in many countries in Arctic latitudes where daylight hours are extremely restricted due to the tilt of the earth during the winter months.) So getting in some time outside in the sun is very important. Also, SAD and depression decrease the amount of endorphins that are present in the chemistry in your brain. Endorphins are what make you feel happy. They work like a natural opiate made in your body in their ability to produce a sense of well-being. Endorphins are produced by your brain (specifically your hypothalamus and pituitary gland) during strenuous exercise.

So start heading outside to catch some rays and get in some exercise. By doing this, you are helping you body in so many ways! By getting the amount of sunlight you need you are not only helping your body get its needed Vitamin D, but you are also fighting off depression (if you are prone to depression or seasonal affective disorder). Getting your recommended amount of Vitamin D is especially important if you are a woman, as your body needs Vitamin D in order to absorb Calcium, which is important for building and keeping strong bones to protect yourself against osteoporosis.

Here's the challenge: Everyday for the month of December, spend at least 15 minutes outside.

• Take a walk around the block during your lunch break
• If you can, walk to work or walk to the nearest bus or train stop
• Bundle up and eat your lunch outside
• Take your work outside
• If you have a quick errand to run, put on a coat and walk
  
• Get up early and go for quick walk or run before getting ready for work
• Talk to you co-workers out in the parking lot before heading out
• Make it fun! Challenge members of your family or other people in your office. This way you can do the challenge together and compare notes. Keep track of it. Make a paper chain to count your progress or a calendar to keep track of who's done what.
  

We here at USEE are up for the challenge! We are going to be walking around the block a lot at work for at least the next month. Do you have any other ideas of how to get in your daily sunshine? Share with us! Are you up for the challenge?

Sun photo
Earth photo