Plus, some tips to deal with with the Winter Blahs this year and beyond

The “Winter Blahs” or “Winter Blues” as they’ve been known for generations is a form of seasonal affective disorder (SAD) or winter depression that occurs annually for many residents of Canada and other nations that have long winters.

Though the term “blahs” is more descriptive of how we feel during the four to five months where we have less daylight and a lack of sunlight in general coupled with cold days and nights.

The fact is this time of year results in various degrees of SAD throughout Canada and around the globe due to several mitigating factors.

According to a Healthnews study and report that was released on January 16, winter-pattern SAD or winter depression is characterized by symptoms associated with depression, including persistently low mood, fatigue, feelings of hopelessness, and loss of interest in typically enjoyable activities.

Winter-pattern SAD includes specific symptoms such as oversleeping, overeating, and social withdrawal – which many of us have certainly experienced over the years. I must admit to putting on “winter weight” more times than I care to count!

Healthnews recently completed an extensive study that ranks 194 countries based on their risk of winter-pattern SAD. They combined latitude, depression/bipolar prevalence, and population factors to create a composite risk score (0–100).

Unsurprisingly, Canada was among the top 10 on the list. But, perhaps slight surprisingly, we were only ranked 7th.

When I saw the press release come through, I thought we would have been ranked higher.

Below is the list of Top 15 nations that have the highest risk for SAD, with some tips to combat this seasonal disorder further down the article.

Top 15 Countries at Highest Risk for Winter Depression

#1. Greenland: With a leading score of 79.7, Greenland faces the highest risk globally due to its extreme latitude, prolonged winter darkness, and high rates of depressive disorders.

#2. Finland: Finland ranks second with a score of 69.3, primarily due to its high latitude and significant prevalence of bipolar disorder, which affects a large portion of its population during winter.

#3. Sweden: Scoring 67.1, Sweden’s position is influenced by its northern latitude and elevated rates of bipolar disorder, placing it among the top countries at risk for SAD.

#4. United Kingdom: At a score of 64.6, the UK ranks highly due to its northern latitude and one of the world’s highest rates of bipolar disorder.

#5. Norway: With a score of 63.1, Norway’s high latitude and considerable prevalence of depressive disorders increase its susceptibility to winter-related depression.

#6 Iceland: Iceland, scoring 62.9, shows a unique SAD profile where high latitude is a major factor despite relatively low depressive disorder rates among its population.

#7 Canada: Canada’s risk score of 62.0 reflects both its high latitude and considerable rates of bipolar disorder.

#8 Lithuania: Scoring 60.7, Lithuania’s SAD vulnerability stems from both its sizable female population and significant prevalence of depressive disorders.

#9 Denmark: With a score of 60.5, Denmark’s high latitude combined with a notable bipolar disorder rate places it within the top ten.

#10 Ireland: Scoring 59.3, Ireland’s latitude and prevalence of depressive disorders contribute to a challenging winter season for many.

#11 Latvia: With a score of 58.9, Latvia’s risk is driven by its northern latitude and a sizable female population, which elevate its winter depression susceptibility.

#12 Estonia: Scoring 58.7, Estonia is similarly affected by its latitude and bipolar disorder prevalence, placing it at higher risk for SAD.

#13 New Zealand: Ranking 13th with a score of 58.2, New Zealand is the only Southern Hemisphere country in the top 15, primarily due to its high rate of bipolar disorder.

#14 Netherlands: Scoring 57.9, the Netherlands has a notable prevalence of bipolar disorder and high interest in SAD on Google, suggesting widespread awareness of the disorder’s impact.

#15 Belarus: With a score of 57.9, Belarus’s northern latitude and a substantial female population contribute to its winter depression risk.

Check out the full report and Global Rankings at: https://healthnews.com/news/a-global-map-of-winter-depression-2024-index-reveals-top-risk-nations/

Don’t get SAD, get moving

Yes, that mini-heading goes along with our first tip and kind of sums up a theme around battling depression in the winter, and even throughout the year.

Be Active. This shouldn’t be news to anyone. Even a 30-minute walk a day is proven to improve cardio-vascular function, boost happiness, increase creativity, and pump up productivity. Add regular exercise (or continue your regular activities) to your daily or weekly schedule.

Eat Healthy. Okay, this is just good advice in general, but healthy eating in the winter is a fantastic way to avoid weight gain, keep up energy, and reduce the risk of SAD.

Double the D Doses. Vitamin D is a critical component of being a happy and healthy person. In the warmer months, we soak up loads of Vitamin D from the sun’s rays (though I tend to still pop a daily tab). In the winter, add some extra D and C and other needed vitamins to maintain your physical, mental and emotional stability.

Get Outside. Fresh air is vital to bringing out the best in human beings. Breath in deep and let that oxygen rejuvenate your soul. Seriously, get outside daily: your body will thank you. Plus, lots of fresh air often leads to better sleep, which is part of a living a healthy lifestyle and battling depression.

Socialize. And not online either. Get out and see some family and friends to energize your inner human that craves the presence of others. I’m lucky because between my kids soccer practices and games, plus the work I do, I’m frequently socializing with others. If you don’t have this, call up some friends and meet for a coffee or a bite to eat, or even to go for a walk together.

Those are the four major ways to battle depression, and they are also pretty easy to follow. Some other tips include practicing meditation, light therapy, letting more natural light into your home, do a hobby, and basically find goals to complete . . . the more you do, the better you’ll feel!

That’s it for today my friends! Thanks for reading! Ciao for Now!

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