Shining a light on SAD: Navigating Seasonal Affective Disorder

“….aim for at least two and a half hours of moderate-intensity exercise per week”

Good news! the days are getting longer! but as the weather turns colder (well at least it does tend to in the UK) many of us find ourselves longing for more sunshine and warmth and for some of us, the change in seasons can bring about a condition known as Seasonal Affective Disorder (SAD). This article explores what SAD is and how we can help ourselves.

Seasonal Affective Disorder, or SAD, is a sub-type of major depressive disorder, it typically occurs during the autumn and winter months and is characterised by recurring depressive episodes. The exact cause of SAD is still under investigation, but scientific research points to several contributing factors, including disruptions in circadian rhythms and changes in light exposure. One of the key factors in SAD is the impact of reduced sunlight on our biological rhythms and its that reduced exposure to natural light, that can lead to changes in our body's internal clock, affecting our mood and sleep patterns. This, in turn, can trigger depressive symptoms.

But fear not! Diet can help significantly - Diet plays a significant role in SAD, particularly in the tendency to crave carbohydrates during these months and it’s this craving that is linked to the brain's production of serotonin, a neurotransmitter that regulates mood and it’s carbohydrates which promote the release of that serotonin, temporarily boosting mood. It’s no wonder why we lean into the festive season with all of its indulgences and to block out the lack of light. However, it's essential to consume complex carbohydrates and maintain a balanced diet to avoid overeating and weight gain, something which we can all struggle with after the party season is over. Research has shown that complex carbohydrates, found in whole grains, legumes (peas, beans, nuts) and vegetables, may positively influence mood and energy levels, which are commonly affected by SAD. Incorporating these nutrient-rich foods into the diet could potentially contribute to managing the symptoms of SAD, offering a natural and holistic approach to supporting mental well-being during the colder months.

Exercise as a Mood Booster - Exercise is a powerful tool for combatting SAD. Physical activity releases endorphins, which are also natural mood-lifters. Regular exercise can help improve mood, reduce stress, and reduce the symptoms of depression associated with SAD, so aim for at least two and a half hours of moderate-intensity exercise per week and get outside! Being outside, not only gives you that hit of vitamin D you vitally need, it also brings fresh air into your lungs and allows you to see nature in all its glory, reminding us that life is still going on. It also ejects us from our temperature-controlled houses into a different more free environment. Dancing is a good one too, so grab someone to do the tango with, or just put some music on and throw your arms up in the air. You’ll undoubtedly feel better!

Supplements for SAD - It is often referred to as the "sunshine vitamin" and is synthesised in the skin when exposed to sunlight. During the darker months, limited sunlight can lead to vitamin D deficiency (occurring in most people in the UK), causing bone health problems, cardiovascular issues, low immunity and muscle weakness, to name a few. Taking a vitamin D supplement may help offset this deficiency, potentially reducing SAD symptoms as well, and a spray under the tongue is the most effective way of absorbing it.

Omega-3 fatty acids, found in fish oil supplements, have also shown promise in reducing depressive symptoms associated with SAD. These fatty acids are thought to have a positive impact on brain function and may help stabilise mood. These include cod liver or krill oil or algal for vegetarians. It’s the DHA and EPA acids you are looking for.

In the battle against Seasonal Affective Disorder, remember that it's not just about enduring the darkness of winter but about finding the light within yourself in any way you can. Combining the right supplements, a balanced diet, and regular exercise can help you navigate the challenges of SAD, so you can emerge with a brighter outlook. As the seasons change, find what feels good for you and you'll achiever some warmth, even on the coldest days and remember….it doesn’t last forever.

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