Feeling stressed this Christmas season? You're not alone.
Stress levels spike during December, with nearly half of the UK population reporting that they feel anxious. And it is not just the pressure of putting together a perfect Christmas dinner or panic-buying presents. Studies show that the stress hormone, called cortisol, is already higher during winter because of the cold weather and lack of daylight. High levels can also raise the risk of weight gain, headaches and even heart problems.
'One of the key things needed to bring cortisol down is getting outside and having exposure to daylight,' says Dr Ruqia Zafar, an NHS GP and medical director for hormone clinic Future Woman.
This is because Vitamin D, gained through direct sunlight, is needed to create melatonin - the hormone that regulates our sleep. Research shows that poor levels of sleep trigger a surge of cortisol, which is why Vitamin D is vital. However, studies show that the majority of Britons do not get enough Vitamin D during the winter because of a lack of sunlight.
Health Notes
Women are more likely to struggle to get a full night's sleep, according to a survey. The study found women were often being stopped from getting a full eight hours due to mental health concerns such as anxiety and depression. Meanwhile men found that work stress played a significantly greater role in disrupting their sleep patterns than it does for women.
'So in the winter, if you wake when it's still dark and have to rush off to work, you're not getting the exposure to sunlight your body needs to keep your cortisol in check,' says Dr Zafar.
Another trigger for heightened winter stress levels is that people spend less time in nature. Studies show that only 20 to 30 minutes a day spent in an outdoor setting can lower cortisol levels, reduce blood pressure and boost the immune system. Moreover, unhealthy eating and drinking over Christmas can raise blood sugar levels. This is also shown to increase cortisol.
Dr Zafar says another important way to bring down cortisol is 'to spend time doing... nothing.'
'This might mean spending more time off your phone and devices or getting outside,' she adds.
Afternoon sunlight is also thought to help prepare us for winding down in the evening. However, digital screens at night keep cortisol levels up by mimicking daylight.
'You may also want to look into taking Vitamin D and magnesium supplements,' Dr Zafar advises. 'But be sure to check with your GP first.'
Health notes: Older couples may be better off living apart
Retired couples could benefit from living in separate homes, a study has suggested. In the UK four per cent of over-60s are in such relationships known as Living Apart Together (LAT). But research found they experience nearly the same mental health gain as married or co-habiting couples while suffering far less if it breaks down.