Health
Experts Offer Tips to Beat Winter Blues on “Blue Monday”
Monday, 19 January, is often called Blue Monday, reportedly the “saddest day of the year.” The term was coined in 2005 by UK psychologist Cliff Arnall for a travel company, Sky Travel, as a way to promote winter holidays. Arnall’s formula combined weather data, debt levels, time since Christmas, motivation, and the status of New Year’s resolutions to identify the third Monday of January as particularly gloomy. However, experts say there is no scientific evidence supporting the idea that this day is inherently sadder than any other.
While Blue Monday itself is not backed by research, the winter months can be challenging for many people. Shorter daylight hours, colder temperatures, and reduced outdoor activity contribute to what is often referred to as the “winter blues.” Seasonal Affective Disorder (SAD), a type of depression linked to seasonal changes, is most common during late autumn and winter. Symptoms include low mood, fatigue, difficulty concentrating, disrupted sleep, and a loss of interest in usual activities. Experts link SAD to reduced sunlight, which can affect serotonin and melatonin, the body’s natural chemicals that regulate mood and energy.
Happiness expert Stephanie Davies says overcoming the winter slump does not require drastic changes, but small, intentional steps that support mental well-being. Regular exercise, exposure to sunlight, good sleep, and social connection can all help counter the seasonal dip in mood.
Exercise, even for 20 minutes a day, can release endorphins and improve motivation. Outdoor activity is particularly beneficial, as daylight exposure helps regulate sleep patterns and boost energy. Research has shown that physical activity can be as effective as therapy or medication in easing symptoms of depression, including fatigue and sadness.
Sunlight exposure is also critical. Natural light helps adjust the body’s internal clock and increases serotonin levels, improving energy and alertness. Experts recommend keeping living spaces bright and spending time outdoors when possible. Light therapy is another effective treatment for those suffering from SAD.
Maintaining a regular sleep schedule is equally important. Adults generally need seven to nine hours of sleep a night, and maintaining consistent sleep patterns helps regulate circadian rhythms. Excessive napping or irregular sleep can worsen low energy and mood.
Social connection provides another important benefit. Reduced daylight and colder weather often lead people to stay home, increasing feelings of isolation. Whether through face-to-face interaction, phone calls, or messages, maintaining contact with friends and family can help reduce loneliness and improve overall well-being.
While Blue Monday may be more of a media concept than a scientific fact, experts agree that proactive steps to maintain activity, light exposure, sleep, and social contact can make the winter months more manageable and support both mental and physical health.
Health
World Cup Emotion Can Strain the Heart, Cardiologists Warn Fans at Risk
As the World Cup begins, medical experts are cautioning football fans with underlying heart conditions that the emotional intensity of matches can place unexpected strain on the cardiovascular system.
Cardiologists say that the excitement, tension, and anxiety generated during high-stakes games can trigger physical reactions similar to intense exercise, raising heart rate, blood pressure, and stress hormones.
“Intense emotions, whether positive or negative, can act as ‘precipitating risk factors’ for cardiovascular events such as heart attack,” said Paola Santalucia, a cardiologist and board member of the European Heart Network.
She explained that moments of extreme excitement, such as a decisive penalty shootout or a last-minute goal, may pose risks for people already living with heart disease. Those with additional risk factors, including hypertension, obesity, or smoking habits, are also advised to be cautious during emotionally charged matches.
Research using wearable devices has shown that during major football events, some fans experience heart rates climbing as high as 150 beats per minute. That level is comparable to sprinting and reflects how strongly the body reacts to emotional stress.
A study examining supporters during the 2025 German Cup final found that even watching from home can significantly affect physiological responses. “They still had an increase in heart rate that compares to walking, even though they didn’t walk,” said Christian Deutscher, professor of sports economics at Bielefeld University and co-author of the study.
He noted that the most intense reactions often occur not during goals themselves, but during moments of uncertainty such as VAR checks, penalty shootouts, or shots striking the post. These unpredictable situations, he said, are what drive the strongest emotional and physical responses among fans.
Deutscher also pointed out that stadium spectators may experience even greater strain due to environmental factors such as heat and alcohol consumption.
However, experts emphasize that football itself is not inherently dangerous. Instead, it is the body’s natural response to excitement that can create temporary stress.
“The adrenergic stimulation is at its max: extreme high blood pressure, high heart rate, and adrenaline, cortisol, skyrocketing,” said Dan Atar, professor of cardiology at Oslo University Hospital. In rare cases, he added, this surge can contribute to the rupture of arterial plaque in vulnerable individuals, potentially leading to a heart attack.
Atar stressed that such events can occur in everyday situations as well, including physical exertion like shoveling snow. “It is in no way dangerous to watch a football game,” he said. “All this is physiologic. It’s not dangerous to be excited.”
Still, he acknowledged that combining emotional stress with alcohol, heat, and pre-existing conditions can increase risk for some viewers.
Doctors advise those at higher risk to continue prescribed medications, limit alcohol intake, avoid smoking, and watch for warning signs such as chest pain or irregular heartbeat.
“The key message is not to avoid enjoying the match, but to do so with moderation and awareness,” Santalucia said.
Health
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Health
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