Hello, Adventurers! Welcome to the Coastal Expeditions blog! If you love outdoor activities such as hiking, paddling, exploring nature, and learning about wildlife, you’ve come to the right place! Here on the Coastal Expeditions blog, we dive deep into different habitats, excursions, conservation efforts, and nature programs. To our return readers, thank you for your support! We commend you for being committed to learning. Our site is filled with interactive maps, destination guides, and educational resources. Speaking of educational resources, The Outdoor School consists of afterschool programs, weekly camps, school field trips, and more! We offer hands-on workshops taught by highly-trained guides on wilderness skills, birding, identifying native plants, sustainability, kayaking, and camping. Basically anything you want to learn about, we teach! If you haven’t already, we encourage you to take a look around our site to learn more about our offerings. If you are an educator interested in planning a fun trip for the students at your school, do not hesitate to reach out to us!

Have you ever been to Sullivan’s Island? What about Kiawah? Folly? Hilton Head? Did you know these are barrier islands? Barrier islands are the first line of defense against hurricane waves and storm surge. These sandy strips of land protect our coast from erosion and create the perfect circumstances for low-energy brackish water systems (such as estuaries, marshes, and bays). These water systems are home to busy ecosystems, full of a diverse array of plant and animal species. We explained the most popular scientific theories for how barrier islands form, the primary functions of barrier islands, the ecosystems these islands support, how we can help preserve the presence of our barrier islands, and our tours with barrier island destinations. We think barrier islands are pretty cool! Recently, the Coastal Expeditions Foundation helped renourish Crab Bank, a barrier island located in Charleston Harbor. We hope, after reading about the important role barrier islands play in the conservation of our coast, you’ll want to help! If so, our last two articles are a great place to start!

Today, we’re discussing the impact spending time outdoors can have on seasonal affective mood disorder (SAD). About five percent of Americans–or over 16.6 million people–experience seasonal affective mood disorder each year. SAD is characterized by feelings of sadness, isolation, and loss of motivation. It’s most commonly experienced in fall and winter months, with January and February being the most difficult. SAD can last for up to 40% of the year. It’s more common among women than among men. Since SAD is more prevalent the farther away you move from the equator, its cause might be linked to shorter periods of daylight and the jarring effect winter can have on our circadian rhythms. We dedicated a previous article to exploring the existing scientific evidence surrounding the physical and mental benefits of spending time in nature. This article will be a much more focused look at how outdoor activities and nature can combat the effects of seasonal affective disorder. If you’re interested in learning more, read on!

The Power of Light

As previously mentioned, the disruption of our circadian rhythms during winter seems to play a significant role in the development of seasonal affective disorder. Our circadian rhythms could be compared to internal clocks. These clocks are set to run for twenty-four hours and they have a list of scheduled activities which must be completed during this time. How do these biological processes tell what time it is? Well, by judging the light around us. When light enters the eyes, it’s judged by a part of the brain called the hypothalamus. The hypothalamus is home to the suprachiasmatic nucleus, also known as the “master clock.” This master clock is composed of tens of thousands of nerve cells, capable of judging the light and controlling the biological processes associated with light. For example, when the sun goes down and our hypothalamus ceases picking up light from the sun, the master clock triggers the release of melatonin–a sleep hormone. This prepares our bodies for sleep, during which several other important processes must occur, such as healing and lymphatic drainage. Conversely, when the sun reaches its peak, your body increases its temperature and melatonin is blocked, helping you to feel fully awake.

When our circadian rhythms are disrupted, we can feel tired in the middle of the day and struggle to fall asleep at night. This fundamental disruption tends to impact everything else we do, including our work and our relationships. Now, given the importance of light and the vital functions of our circadian rhythms, you can understand how winter might pose a risk to our internal balance. During winter, in the northern and southern hemispheres (but not at the equator), the days become shorter. The sun rises later in the morning and sets earlier in the evening, thus cutting down on the number of daylight hours. Many complain about the sun going down in the early evening, as they feel their days are being cut short. Short days pose certain risks. For one, we receive a substantial portion of our recommended daily intake of vitamin D through sunlight. (Those with seasonal affective disorder usually display a vitamin D deficiency.) Secondarily, our circadian impulse to release melatonin is being triggered at a time when most people are getting off of work. This can leave people feeling too tired to do the things they enjoy once they return home, like cooking, exercising, or hanging out with their family.

Light therapy is often a recommended treatment for seasonal affective disorder, as exposure to sunlight (or sunlight’s equivalent) can help reset the circadian clock. In a recent article, we mentioned a study published in the Current Biology journal. “For the second study, five volunteers went camping for one week in Colorado’s Cache la Poudre Wilderness near the time of the winter solstice and returned to the lab to have their melatonin tested hourly for 24 hours. Measurements showed they had been exposed to a whopping 13 times as much light by day as in their typical weekday environment during winter. While camping, they went to bed earlier and slept longer. Upon return, their melatonin levels began to rise 2.6 hours earlier.” The lead author of the study, Kenneth Wright, was quoted as saying: “Living in our modern environments can significantly delay our circadian timing, and late circadian timing is associated with many health consequences. But as little as a weekend camping trip can reset it.” One such health consequence is seasonal affective disorder.

If light is the solution to SAD, then why spend time outdoors? Why not just buy an artificial sunlight lamp? Well, another study sought to answer the same question. The patients in said study all suffered from seasonal affective disorder and were split into two groups. The first group took a one-hour walk outside each morning of the one-week trial period. The second group spent the same amount of time under a low-dose artificial light. Each patient submitted self-ratings for depression before and after the study. As well, each patient’s saliva was collected daily. According to the results of the study, those who took an hour walk outside experienced a 50% lower score on the Hamilton depression scale (as opposed to the 25% lower score of those who spent time under lamps). Similarly, the morning walk group experienced the largest shift in the on-set/off-set of melatonin release, as well as a decrease in morning cortisol levels. In other words, the group which spent time outdoors was able to mitigate their depression symptoms, alter their circadian rhythm, and cut down on stress. For this reason, artificial light is not a substitute to spending time outdoors.

The benefits of spending time outdoors are too many to count. According to a study published in the International Journal of Environmental Health Research, 64% of people who spent twenty minutes in a park experienced improved mood and “higher life satisfaction.” That’s quite a trade-off for twenty minutes spent in a park! And, to be honest, fifteen minutes is really all you need. This is enough time to boost your vitamin D levels, take an invigorating walk, and observe natural environments (which is great for improving focus). You could fit this into your lunchtime routine or, like the participants in the SAD study, make this the first thing you do in the morning. Perhaps more than ever, winter is the time to take care of your mind and body. Dr. Richard Firshein says, “Seasonal Affective Disorder is one of the risks people face when they spend too much time indoors, leading to anxiety and depression.” To combat these psychological states (which correspond to the activity of certain hormones and neurotransmitters within the brain), use the research we’ve detailed in this article to understand how winter might be affecting you.

If you want to spend time outdoors this winter but aren’t sure where to begin, check out our offerings on our website to find the adventure which suits you best! Our tours are led by knowledgeable, approachable naturalists and sea captains who are eager to answer your questions! Until next time, readers. Get out there and explore! Adventure awaits!