Coping with Seasonal Affective Disorder
March and April can be so hard, especially for those that live in colder climates Spring and Summer are right around the corner yet the weather can be damp, cold, dreary, and even freezing. My husband and I are both from the Midwest USA and we have many friends and family that experience Seasonal Affective Disorder (SAD). I still experience it a bit even in the Southeast.
Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year. Symptoms can start in the fall and continue into the winter months, sapping your energy and making you feel moody. These symptoms often resolve during the spring and summer months. These symptoms can include fatigue, lower mood, depression, difficulty focusing, and difficulty feeling motivated.
It’s very normal to feel this way. The Winter season disrupts our circadian rhythm and we must adjust our lifestyle, nutrition, etc. to balance out the changes in the weather. This is why seasonal-based diets and herbs have existed for thousands of years. During the wintertime, your body lowers its metabolic rate. This is a design of nature. Many, many years ago, humans would have access to less food during the winter months; therefore, it makes sense that our metabolic rate would lower and we would need more rest due to the decrease in sunlight. Your body is trying to conserve energy to accommodate the changes in the season. Nature is not messing up. Your body is not messing up.
Here are things that you can do to help support your body and boost your mood during the colder months.
Lifestyle Changes
Get more sleep. Your body needs more rest during colder months. Get to bed earlier. Wake up a bit later.
Wake Light – You literally wake up to light instead of a jarring alarm. The light stops melatonin production in your body first thing in the morning.
Light Box – Put this on while you are brushing your teeth or getting ready. The light from this device further stops melatonin production, and boosts mood and serotonin.
Workout. Perform a light workout first thing in the morning. Light strength moves are best to get the blood pumping through the body and wake up the nervous system. Working out stimulates feel-good neurotransmitters.
Listen to motivational music, or podcast or watch an inspirational video Anything that helps you get going first thing in the morning will shut off melatonin and boost serotonin.
Essential Oils. Eucalyptus, tea tree, peppermint oil, and orange are all essential oils that are known to boost mood. Put some in a diffuser or roller ball on your body as soon as you wake up.
Take up a new hobby, passion, or side career. Something, anything to excite you and boost your mood.
Foods that Boost Dopamine
All animal products
Oatmeal
Olive Oil (cold pressed organic)
Rosemary & Oregano
Sea vegetables
Sesame & pumpkin seeds
Turmeric
Watermelon
Avocados
Bananas
Beets
Coffee
Green Tea
Green Leafy Vegetables
Supplements
Vitamin D. It’s highly encouraged to get your Vitamin D levels tested each year. If you can't test, at least increase your daily IUs of Vitamin D. If the sun is not strong enough to give you a tan, you need to supplement with Vitamin D.
Daily Activated Multi-Vitamin. This formula contains your daily requirements of Activated B, Zinc, and Vitamin C
Daily Nutritional Support Shake. This protein powder also contains your daily requirements of Activated B, Zinc, and Vitamin C.
