Author: Carlos Martinez, PMP
Dear Members and Newsletter Subscribers,
The last quarter of the year is full of events that you can attend. PMI Switzerland has done a great effort to increase the number of these after a slow start to the year. Also these are available in several cities. You can see the list of current events here https://pmi-switzerland.ch/index.php/events/chapter-events.
As you might have realized, the days are getting shorter, and on the 29th of October we will have to adjust our clocks for day-light saving, 2am will become 3am. Then days will seem shorter even more, as technically there isn't less sunlight, it's just rearranged.
It is well proven that sunlight has a serious impact in our lives and the way we feel. I come from sunny southern Spain (Sevilla), with an average of more than 250 fully sunny days per year, and after coming to Switzerland I can personally tell you that a cloudy day has a direct effect in my mood and the way I feel.
With shorter days, and more hours of darkness, the body produces more melatonin, which induces humans to sleep, this could be an explanation for why we feel more lethargic when its dark.
In some countries it is advised a daily vitamin D intake. Vitamin D is naturally produced by our body when exposed to direct sunlight, therefore when there is less light and the body does not produce it naturally, obtaining it in a different way might be the solution. Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure our muscles, heart, lungs and brain work well and that our body can fight infections. Our body also uses it to manage the amount of calcium in our blood and bones and to help cells all over our body to communicate properly.
Finally, something quite serious is the so called SAD (Seasonal Affective Disorder), for which people become anxious, have a lack of energy, easily get sleepy, loose interest in social life, have difficulties to concentrate, gain weight.... Sounds great!
So what can we do to avoid having less Vitamin D, to stop producing melatonin and to be more alive?
I suppose that many people that are used to living in Switzerland, or in countries where sunlight is dear, know very well what to do, therefore I have asked and here are some of the suggestions I got:
-Rearrange your schedule in a way that you can be as much as possible with real sunlight (E.g. go for a 10-15 min walk after lunch or wake up earlier to do so)
-Exercise, as we all know that exercise increases awareness, together with the levels of neurotransmitters, allowing the brain to better communicate with the body. It will also help us to be in shape!
-Eat healthy, there are several foods that are so called mood boosting foods (Pumpkin seeds, Cinnamon, Squash) that help decrease anxiety and depression.
I leave it there...
Keep enjoying the last days of sunny weather and of course the newsletter.