HEALTH & LONGEVITY

WINTER LIGHT

Protecting the body's clock as the days grow shorter: morning light, vitamin D and small habits against the winter blues.

In November the sun rises late and sets early. The days begin when we leave home for work in the dark and return in the dark. Fading light does not only change the view; it also affects our sleep, our energy, our mood and the body's production of vitamin D.

In September we talked about movement and sleep, in October about preserving muscle. This month we look at one of the quietest allies of a long and healthy life: light.

The clock inside the body

Our body runs on an internal clock of roughly 24 hours. This clock decides when we are alert, when sleep arrives and the rhythm of our hormones through the day. And the strongest signal that resets this clock every day is daylight.

Daylight reaching our eyes in the morning tells the body "the day has begun". Evening darkness signals that it is time to prepare for sleep. When winter mornings are dark, our days are spent indoors and our evenings in front of bright screens, these messages become blurred. The result is often difficulty waking in the morning, sluggishness during the day and sleep that comes late at night.

Step out into the morning light

– Try to spend 10–20 minutes outdoors in daylight within the first hour after waking. Even on an overcast day, outdoor light is far stronger than indoor lamps.

– Have your breakfast or your first cup of tea right in front of the window.

– If you can, begin the day with a short walk. The winter walking suggestions in this issue's Zarif Movement section are made for exactly this.

– During the day, place your desk close to a window.

Soften the evening light

– In the evening, use warm-toned table and floor lamps instead of ceiling lights.

– In the hour before bed, step away from phone and tablet screens or turn down their brightness.

– Keep the bedroom dark; in the morning, open the curtains straight away.

Vitamin D: the sunshine vitamin in winter

Vitamin D is essential for bone health, muscle function and the immune system. The body produces most of its vitamin D itself when the sun's UVB rays reach the skin.

In winter, however, the sun sits lower in the sky and fewer UVB rays pass through the atmosphere. At Türkiye's latitudes, the vitamin D produced in the skin drops markedly from November through March. On top of that, in these months we dress warmly and spend more time indoors.

Vitamin D from the table

Only a few foods naturally contain vitamin D; still, they deserve a place on the winter table:

– Oily fish: anchovy, sardine, salmon, mackerel. November is one of the months when anchovy is at its most delicious.

– Egg yolk.

– Mushrooms that have been exposed to sunlight.

– Milk, yoghurt and breakfast products fortified with vitamin D.

Should I take a supplement?

The need for vitamin D varies from person to person. The best approach is to talk to your doctor at the start of winter and, if needed, have your blood level measured. Do not take high doses on your own; vitamin D is fat-soluble and an excess can build up in the body.

The winter blues

Many people feel a little more tired, unmotivated and withdrawn in the winter months. Short days and fading light play a part in this. Getting out into daylight, moving, meeting loved ones and a regular bedtime make this season easier.

But if these feelings last for weeks and affect your daily life, your work or your relationships, do not put them down to the season alone; consult a doctor or a mental health professional. Seasonal mood changes are a recognised and treatable condition.

5 LIGHT HABITS FOR WINTER

– Morning: 10–20 minutes of daylight within the first hour.

– Midday: a short walk at lunchtime if you can.

– Desk: work and reading corner close to the window.

– Table: oily fish twice a week, eggs at breakfast.

– Evening: warm-toned lamps, a screen-free hour before bed.

Note: This article is for general information only and does not replace medical diagnosis or treatment. Consult your doctor about vitamin D supplements and any health concerns.

ZARİF HEALTH NOTE

In winter the light fades but does not disappear; we only need to learn to look for it. Opening the curtains in the morning, taking a few steps into the midday sun, softening the lamp in the evening… Protecting the body's clock is a small but profound care we show ourselves every day.