Don’t get SAD, Get Outside & Move Better!
by Sylvie Manaigre
Indoor social gathering places are closed, winter is coming, and working from home is the new norm. Naturally, we are all staying home a lot more often. How often? Although over 90% of people believe that they spent two thirds (66%) of their day indoors, the real number is closer to (92%) 22hrs a day!* Roughly the same amount of time outdoors as what is legally required for prisoners(2hrs) to prevent them from going stir-crazy. Unfortunately, 1 out of every 2 children worldwide are getting less than 1 hour outdoors per day and people working from home or commuting by car often spend less than 15 mins per day outside.
We aren’t getting outside. Is that really a big deal? What would actually happen if we stopped going outside?
We’d be tired, sick, weak, and unhappy. Our cognitive functions would decline. We’d have frequent headaches, shortness of breath, and poor quality sleep. We’d be unmotivated, irritable, restless, and SAD. Any of those sound like you lately? Keep reading because we have some suggestions that can help you feel better!
Modern technology has transformed the way we live. With unlimited Netflix shows, online shopping with free same-day delivery, and instant food delivery apps, staying indoors is easier than ever. Additionally, our desire for social approval and our need for human connection has caused many of us to completely swap natural sunlight for some kind of blue light screen. This detachment from the natural world is really negatively affecting our mental and physical health. (read more about our ‘de-evolution’) There are many reasons we should get outside more often, but natural sunlight and fresh air are the big ones.
Why is sunlight important?
When sunlight hits our eyes, it signals to our brain to produce serotonin and to stop producing a hormone called melatonin. Serotonin helps regulate our mood and melatonin affects our circadian rhythm, which regulates sleep. Lack of sunlight, causes our body to just keep making melatonin and our serotonin levels drop. The main causes of Seasonal Affective Disorder (SAD).
Is indoor air really worse than outdoor air?
Yes, indoor air is up to 5x more polluted than outdoor air. Poor indoor air quality can cause headaches, tiredness, coughing, sneezing, sinus congestion, shortness of breath, dizziness, and nausea. It can irritate the skin, eyes, nose, or throat. Living in a damp and moldy home can also increase our risk of asthma by as much as 40 percent.
What are the major indoor air pollutants?
- Biological contaminants (Fungi (molds), insects such as dust mites, dander from dogs or cats, and dust and pollens…)
- Combustion (burning) by-products (caused by wood heaters and woodstoves, furnaces, gas stoves, fireplaces, car exhaust from an attached garage, and tobacco smoke)
- Volatile organic compounds (VOCs) chemicals found in materials such as plywood and particleboard, in furnishings such as furniture, drapes, and carpets, and in personal care products. Cleaning agents, paints, lacquers, and varnishes are additional sources of VOCs.
- Asbestos an insulator and fire retardant sometimes still found in older homes.
Nothing can replace our need to get outside (yet), but when spending hours in the outdoors just isn’t an option, there are some things we can do to combat indoor air pollution and sunlight deprivation.
Adjustments to our indoor environment: Letting more sunlight in with larger windows or skylights. Replacing carpets with hard surfaces. If renovations aren’t an option, adding a bird feeder outside the window, growing herbs or small plants on a windowsill, patio, or balcony can help create a more human-friendly environment.
Keep it fresh: Cleaning often and avoiding chemical products. Investing in an air purifier or simply opening up windows (even on the coldest days) to let the outdoor breeze in. Avoid burning paraffin wax candles indoors (beeswax candles, diffusers or wax warmers are safer alternatives). Vacuuming non-hard surfaces and washing bed sheets regularly (The American Academy of Allergy, Asthma & Immunology recommends washing in water that is at least 130° F)
Get rid of the excess: Clutter gathers dust and affects our health. Decluttering can help increase productivity and relieve feelings of anxiety, stress, and even depression.
Stick to a routine with a regular sleep schedule: Using a daily planner to set your priorities, schedule tasks, social events, and to keep your actions aligned with your purpose and your goals can help you be happier and more productive. (read more about the importance of sleep)
Help others with outdoor errands: Sweeping the sidewalk, raking leaves, shoveling snow for our neighbors, or walking to pick up groceries for the elderly can give us the motivation to spend more time outdoors.
Get active: As little as a 12-minute walk in the outdoors has been proven to reduce the symptoms of depression. In those cold winter months when the motivation to go outside is dwindling, participating in outdoor activities such as skiing, snowshoeing, walking, and running can help keep you going.
Although in times of a global pandemic, there is no denying that when possible, we should stay home. That doesn’t mean that we should always stay indoors. More than ever, we need to make it a priority to get outside!
*References:
- https://www.usatoday.com/story/sponsor-story/velux/2018/05/15/indoor-generation-and-health-risks-spending-more-time-inside/610289002/
- https://www.healthlinkbc.ca/healthlinkbc-files/indoor-air-quality
- https://www.epa.gov/indoor-air-quality-iaq/introduction-indoor-air-quality#:~:text=Indoor%20pollution%20sources%20that%20release,pollutants%20out%20of%20the%20area.