Podcast
Questions and Answers
Smart home heating systems always promote healthy seasonal adaptation by responding to external temperature changes in our body.
Smart home heating systems always promote healthy seasonal adaptation by responding to external temperature changes in our body.
False (B)
The Zuni tribe's celebrations of winter darkness are a recent phenomenon, beginning in the last century.
The Zuni tribe's celebrations of winter darkness are a recent phenomenon, beginning in the last century.
False (B)
Seasonal adaptation is primarily a learned behavior, not an inherent function of the human body.
Seasonal adaptation is primarily a learned behavior, not an inherent function of the human body.
False (B)
Exposure to light and darkness has no key role in regulating critical functions such as sleep and energy levels.
Exposure to light and darkness has no key role in regulating critical functions such as sleep and energy levels.
Increased exposure to morning light is associated with the release of melatonin, preparing us for sleep.
Increased exposure to morning light is associated with the release of melatonin, preparing us for sleep.
The physiological changes observed during winter are counteracted by the consistent availability of food through modern grocery stores and delivery services.
The physiological changes observed during winter are counteracted by the consistent availability of food through modern grocery stores and delivery services.
During winter, the human body experiences a slowdown, leading to people exercising less and seeking more calorie-dense foods.
During winter, the human body experiences a slowdown, leading to people exercising less and seeking more calorie-dense foods.
Individuals who live in accordance with their natural circadian rhythm are more likely to experience disruptions in cortisol production.
Individuals who live in accordance with their natural circadian rhythm are more likely to experience disruptions in cortisol production.
Engaging in winter celebration planning diminishes attentiveness and reduces the proactive ability to celebrate seasonal transitions.
Engaging in winter celebration planning diminishes attentiveness and reduces the proactive ability to celebrate seasonal transitions.
Adjusting your physical environment for the winter season, such as storing summer clothing or adding decorative lighting, serves as inconsequential signals that winter provides comfort.
Adjusting your physical environment for the winter season, such as storing summer clothing or adding decorative lighting, serves as inconsequential signals that winter provides comfort.
Specialists concur on the irrelevance of engaging in outdoor activities during the winter, especially when temperatures are low.
Specialists concur on the irrelevance of engaging in outdoor activities during the winter, especially when temperatures are low.
Observing the modifications in sceneries, flora, and arboreal life encourages a split from the cadences inherent within the environment.
Observing the modifications in sceneries, flora, and arboreal life encourages a split from the cadences inherent within the environment.
Aligning with seasonal changes can strengthen feelings of self-deprecation, particularly around holidays.
Aligning with seasonal changes can strengthen feelings of self-deprecation, particularly around holidays.
The ancient Persians celebrated Yalda, the longest night, with activities symbolizing the victory of darkness over light.
The ancient Persians celebrated Yalda, the longest night, with activities symbolizing the victory of darkness over light.
Rosalyn LaPier, an Indigenous writer, states that Indigenous communities in North America traditionally structured their lives around seasonal cycles, viewing these times as transitions where deities exchange day-to-night duties.
Rosalyn LaPier, an Indigenous writer, states that Indigenous communities in North America traditionally structured their lives around seasonal cycles, viewing these times as transitions where deities exchange day-to-night duties.
The Sámi people of Northern Scandinavia divide winter into five distinct phases to carefully observe the subtle shifts during the darker months.
The Sámi people of Northern Scandinavia divide winter into five distinct phases to carefully observe the subtle shifts during the darker months.
Practicing mindfulness, through observing seasonal shifts, can potentially increase anxiety levels due to the increased focus on one's environment.
Practicing mindfulness, through observing seasonal shifts, can potentially increase anxiety levels due to the increased focus on one's environment.
Leibowitz suggests that shifting our mindset about winter, while sounding like simple optimism, lacks clear mechanisms for producing beneficial outcomes.
Leibowitz suggests that shifting our mindset about winter, while sounding like simple optimism, lacks clear mechanisms for producing beneficial outcomes.
Alia Crum from Stanford University's Mind & Body Lab suggests that our mindset only weakly influences our attention and subsequent behavior.
Alia Crum from Stanford University's Mind & Body Lab suggests that our mindset only weakly influences our attention and subsequent behavior.
The concept of 'temptation bundling', as suggested by Leibowitz, involves isolating unpleasant activities to fully experience and process negative emotions.
The concept of 'temptation bundling', as suggested by Leibowitz, involves isolating unpleasant activities to fully experience and process negative emotions.
Throwing a daylight saving celebration is suggested as a method to intensify the shock of reduced daylight during the winter months.
Throwing a daylight saving celebration is suggested as a method to intensify the shock of reduced daylight during the winter months.
Flashcards
Embracing Winter
Embracing Winter
Adapting to the seasonal changes instead of resisting them.
Circadian Rhythm
Circadian Rhythm
The body's internal clock regulating sleep and wake cycles.
Cortisol Release
Cortisol Release
Hormone that energizes the body, triggered by morning light.
Melatonin Production
Melatonin Production
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Seasonal Adaptation
Seasonal Adaptation
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Physiological Changes in Winter
Physiological Changes in Winter
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Human Evolutionary Cycle
Human Evolutionary Cycle
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Living Out of Sync
Living Out of Sync
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Yalda Festival
Yalda Festival
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Celtic Winter Solstice
Celtic Winter Solstice
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Winter celebration planning
Winter celebration planning
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Liminal Spaces
Liminal Spaces
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Rituals in winter
Rituals in winter
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Friluftsliv
Friluftsliv
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Sámi Seasonal Phases
Sámi Seasonal Phases
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Mindfulness through nature
Mindfulness through nature
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Mindfulness Benefits
Mindfulness Benefits
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Seasonal self-compassion
Seasonal self-compassion
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Positive Mindset
Positive Mindset
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Temptation Bundling
Temptation Bundling
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Daylight Celebration
Daylight Celebration
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Study Notes
Thriving in Winter
- Embrace winter, don't fight it
- Daylight saving time's end plunges routines into darkness
- Experts suggest modern conveniences disrupt seasonal adaptation
- Kari Leibowitz: Modern conveniences make us out of sync with our bodies' natural responses to seasons.
- Native American cultures, like the Zuni, adapted to winter's darkness with rituals
- Persians celebrated the winter solstice since 502 BC
Why Adapting to Seasons Matters
- Human bodies are designed for seasonal cues
- Michael Varnum: Seasonal cycle is an evolutionary response, not learned behavior
- Circadian rhythm: Controlled by light and darkness, regulates sleep and energy levels
- Cortisol (morning light) & Melatonin (darkness) regulate our bodies' internal clock
- Winter: Waking up in darkness can disrupt cortisol production, causing fatigue and mood changes
Ancient Practices
- Many ancient cultures and Indigenous communities embraced natural cycles
- Ancient Persia's Yalda festival: Celebrated the longest night with poetry, watermelon, and pomegranates
- Celts marked winter's arrival with communal gatherings around fires during the solstice
- Indigenous communities across North America used rituals to mark changing seasons (Rosalyn LaPier)
- People planned their lives around these cycles
- Blackfeet Nation in Montana/ Red River Métis: Liminal spaces where deities exchange day-to-night duties
How to Embrace Winter
- Shifting our mindset can alter winter experiences
- Alia Crum (Stanford University): Mindset affects attention and behavior. A negative outlook on winter can reinforce this
- Temptation Bundling (Kari Leibowitz): Pairing an unpleasant activity with enjoyable ones. A good example would be associating driving home at night with a warm bath
- Daylight Saving Celebrations: Planning and marking them can train your attention and give you agency to celebrate rather than feel ambushed.
- Rituals: Rotating seasonal clothing, adding twinkle lights to create feelings of coziness.
- Spending time outdoors even in colder weather.
- Notice the changing surroundings: Plants, trees, etc. - fosters a connection to rhythms of nature that can help offset anxiety and negative winter feelings.
Attuning Ourselves to the Seasons
- Recognizing that our bodies and minds ebb and flow with seasons allows for greater self-compassion
- Michael Varnum: Fallow periods are natural; moods & energy levels change naturally with seasons
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Description
Explore how ancient cultures and Indigenous communities adapted to winter's darkness and the end of daylight saving time. Learn how modern conveniences disrupt our natural seasonal adaptation and impact our circadian rhythm, cortisol and melatonin production, causing fatigue and mood changes.
