How are you feeling this winter season?

Seasonal Affective Disorder (SAD) hits about 6% of Americans. While seasonal depression and SAD have affected many in the past, mental health experts suspected the effects would be greater this season. A recent study in the JAMA Network Open found that the rate of depressive symptoms has tripled since the pandemic hit. Add the pandemic mental health symptoms such as depression to shorter days, less sunlight, colder weather and more isolation; SAD becomes magnified.

Why does SAD happen in the first place?
The hypothalamus in our brains is constantly trying to regulate our circadian rhythm and keep us aligned to seasonal patterns. It does this primarily in response to light, sound, and activity. Well, in the winter our lives overall tend to get darker, quieter, and more sedentary. With the increased winter darkness, our bodies are designed to respond by getting drowsy and falling asleep earlier and sleeping longer. Not exactly what we are wanting, right?!

How Do We Support Our Moods In the Winter?
1 Full Spectrum Light Therapy: Light therapy can help to mimic the sun which can regulate serotonin levels - our feel good neurotransmitter. Melatonin (which regulates the circadian rhythm) spikes when the sun goes down, signaling to the body that it's time to sleep.But in our modern world, no one wants to sleep at 4pm! This confuses the body and can lead to sleep issues, creating a feedback loop that affects serotonin levels and mood. Use a 10,000 lux light to help regulate your circadian rhythm. I use the Litebook Edge for at least 30 minutes every day.

2. Vitamins/Minerals: Vitamins and minerals are an essential factor in cellular functioning, and if we don't have the appropriate amount of vitamin D, magnesium, or B vitamins, for example, we can experience mood shifts. Lacking in these vitamins can lead to more restlessness, anxiety, lethargy, depression and difficulty sleeping. Your nutrient requirement is individual and unique to you. Reach out to myself or another professional to be assessed for nutrient insufficiencies or deficiencies

3. Omega 3's: Omega-3 essential fatty acid deficiency and even insufficiency will often cause mild depression, often paired with particularly dry skin and generalized fatigue. EPA and DHA are two Omega-3s present in fish or other marine oils and have been shown to be particularly helpful. DHA is the Omega-3 preferentially found in the human eye and in the brain, making up the cell membrane there, thus enhancing normal cell function and neural communication.

4. Boost Serotonin: Increase your serotonin levels naturally either through being physically active every day (getting outside is even better!), or through foods such as complex carbs. Complex carbs include sweet potatoes, butternut squash, spaghetti squashes and intact grains such as oats, quinoa, brown rice and even fruits. You can also add in serotonin supplementation such as 5 HTP which is a precursor to serotonin, but please talk to your health professional before adding in any supplementation. Especially if you are on an anti depressant like an SSRI.

5. Create Joy: Joy is something that doesn't just happen to us, we have to create and find joyful opportunities. The beautiful thing is we get to choose what we experience every day. Be the observer of your thoughts and feel the thoughts that make you feel good. Make a decision every day to bring joy into your life, whether that's through snuggling a pet, listening to your favorite songs, dancing in the kitchen, laughing with a friend. It's the littlest moments that can shift your mood immensely.

While these tips may help, it's important to note that if you're experiencing prolonged feelings of depression or other symptoms of mental illness, please consider reaching out to a medical professional for help. If you or someone you love is experiencing suicidal depression, please contact the National Suicide Prevention Lifeline at 1-800-273-8255.

The bottom line is this time of year is a perfect opportunity to go within and listen to the nudges your body is sharing. Your body is always talking to you. What is he/she telling you?

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This blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone.

Always be sure to work with your healer or healthcare practitioner. I highly recommend trying all new recommendations and/or supplements slowly to make sure they are ok for you