Christmas time has very quickly come and gone; the bright and beautiful decorations have been taken down (for the most part, except if you’re like myself and are putting it off for as long as is socially acceptable) and real life has returned for the many who were lucky enough to get some time off work over the Christmas season. The coming of January, and with it, the return to reality can mean the bursting of that big month-long bubble of warmth, joy, family, friends and free time for many people.

Despite the shortest day of the year already behind us, January can be a dark and cold month, with short days and a long stretch until the next pay cheque post-Christmas, there are a number of reasons why many of us may not feel at our best. There was even an official name given to the third Monday in January, falling on the 16th of the month this year, known as ‘Blue Monday’, given this name as it is reported to be the most depressing day of the year.

Combatting the Mental Health Effects of Blue Monday

How does this day affect our mental health, particularly for those who already live alongside anxiety, depression and other mood disorders? The consensus on whether Blue Monday has any legitimate science behind it is still up for debate and there are those that believe it was invented as a bit of a PR stunt to sell products and services that claim to improve your mental health. Regardless, there are a few things that line up in the month of January to create a potential perfect storm for a decline in mental wellbeing.

Individuals who live with the disease of obesity often live with other related health problems such as cardiovascular disease, type two diabetes mellitus, high blood pressure and an imbalance of blood fats eg cholesterol and triglycerides, all of which may have a negative impact on someone’s mental health and quality of life (1). A study that combined the results of multiple scientific studies looking at the relationship between overweight, obesity and depression found that for the most part, those with higher BMI had a greater risk of getting depression (2). For individuals living with obesity, not all of them will suffer with concurrent metabolic health issues and equally, for those of a healthy weight, they may not always avoid health problems more commonly associated with overweight and obesity. Due to this documented increased risk of mental health problems in this population group, Blue Monday can be a particularly difficult day for this patient group.

Fortunately, there are various things that one can implement into day-to-day life that can help to lessen the effects of low mood. 

Adequate Sleep for Optimal Health and Well-Being

Getting a sufficient amount and quality of sleep is very important. Research to date suggests a link between poor sleep and poor mental health, with sleep and mood having a bidirectional relationship, meaning that either one will affect the other. The results of a study carried out in the USA in 2017 found that participants who averaged 6 hours or less of sleep a night were more likely to have frequent mental distress (3). Aim for 7-9 hours per night and it may be helpful to also set out a nighttime routine that gets you prepared for sleep. 

Incorporate More Healthy Eating Habits into Your Diet

Eating well plays a role. There is much evidence to suggest that things like eating a Mediterranean style diet can reduce depression and improve mental health. Similar results were found in a recent randomised controlled trial (RCT), which is the gold standard for scientific research, that looked at the effects of a Mediterranean style diet, supplemented with fish oils, on diet quality and mental health in people living with depression (4). This style of eating aims to include more vegetables, fruit, nuts/seeds, legumes and whole grains.

How to Beat the 'Blue Monday' Blues: Reach Out to BeyondBMI for Support

Blue Monday is a tough day for many, especially those struggling with mental health or weight issues. If you are feeling overwhelmed by the “blues” this Blue Monday and feel that your weight might be contributing to feelings of depression, anxiety or low mood, consider reaching out to BeyondBMI for help. Our specialised team can provide the support and guidance you need to create a healthier lifestyle through medically-supported weight management. Contact us today to learn more about our weight loss management services and get started on your journey to a healthier lifestyle.

References:

1. Kim SR, Kim HN, Song SW. Associations between mental health, quality of life, and obesity/metabolic risk phenotypes. Metab Syndr Relat Disord. 2020;18(7):347–52.

2. Luppino FS, de Wit LM, Bouvy PF, Stijnen T, Cuijpers P, Penninx BW, et al. Overweight, obesity, and depression: a systematic review and meta-analysis of longitudinal studies. Arch Gen Psychiatry. 2010;67(3):220–9.

3. Blackwelder A, Hoskins M, Huber L. Effect of Inadequate Sleep on Frequent Mental Distress. Prev Chronic Dis 2021;18:200573

4. Parletta N, Zarnowiecki D, Cho J, Wilson A, Bogomolova S, Villani A, Itsiopoulos C, Niyonsenga T, Blunden S, Meyer B, Segal L, Baune BT, O’Dea K. A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomised controlled trial (HELFIMED). Nutr Neurosci. 2019 Jul;22(7):474-487.