It’s that time of year when the days are short and the temperature is cold. Some people enjoy these days so they can cozy up with a cup of coffee and a good book. For others, this is a time of year that they struggle with depression.
Seasonal affective disorder (SAD) is defined as at least a two-year history of depression that is present from the winter until spring. Typical symptoms of SAD include:
- Low mood
- Irritability
- Sadness
- Carbohydrate cravings
- Lack of motivation
- Increased sleep needs
- Increased appetite
- Weight gain
Some patients with SAD turn to anti-depressants to address this. For those who want to avoid medications there are many alternatives:
Lifestyle:
- Keep a regular schedule – Keep you sleep and wake times consistent from day to day and create structure into your work and home schedule.
- Light Box – Using a wide-spectrum light box that emits 10,000 lux 30 minutes per day in the morning can be effective for SAD.
- Exercise – Getting regular exercise can be just as effective for depressed mood as a pharmaceutical medication.
Diet:
- Vitamin D – Vitamin D can be helpful for SAD. Good sources are fish such as wild salmon, sardines (bonus if you eat the bones!), eggs and shitake mushrooms.
- Meals – Eating a source of protein with your meals keeps your blood sugar stable, which can help with overall mood. Adding nuts, seeds, yogurt, grass-fed meats and beans will keep your energy up. Avoid added sugar and refined carbohydrates.
Supplements:
- Vitamin D, melatonin, and tryptophan have all been shown to help with SAD. Minchex and Orchex from Standard Process can be effective for this. It is best to check with a natural healthcare provider before taking a new supplement to make sure it is right for you.
Article adapted from Bastyr University.
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