If you’re tired, struggling to get out of bed, and can’t imagine socializing now that it’s cold out, you might be feeling the effects of seasonal affective disorder (or SAD, as it’s otherwise known).
About 10 million people in the US suffer from some form of the aptly named SAD, according to research from University of Texas Medical Branch. It’s also been dubbed “winter blues,” with 5% of the population experiencing symptoms each year, though many people don’t even realize they have it.
SAD is brought on by the shorter, darker days of fall and winter. It is thought that a lack of sunlight prevents our brain’s hypothalamus working properly, leading to increased production of the sleep-inducing hormone melatonin and a decreased production of the happy hormone serotonin; plus, our circadian rhythms can get out of whack.
Four out of five people who have SAD are also women, a fact that’s “thought to be related to the cyclical secretion of female sex hormones, estrogen and progesterone,” says Dr. Natasha Bijlani, a consultant psychiatrist at the Priory.
An array of studies also link low levels of vitamin D with depression, and thanks to the lack of sunshine in the winter months, our bodies can’t produce nearly enough. However, there are a few science-backed tips for helping manage the worst of the symptoms.
A healthy diet is key
It might sound obvious, but eating a well-balanced, nutritious diet is essential for helping the body get back to its best self. Those suffering from SAD symptoms will know that it will go against everything their body is asking them for–starchy carbs and sugar– but consuming such foods will only lead to yet more cravings, thanks to a subsequent lowering of blood sugar shortly after eating. “An inefficient metabolism can affect energy production and hormone regulation in ways that lead to mood disorders,” says says Michelle Darian, MS, MPH, registered dietitian and marketing manager of science and product at personal health monitor InsideTracker.
It’s about eating the right kind of carbs: complex (or low-impact) carbs that don’t play havoc with your blood sugar levels. Think fiber-rich fruits like bananas and apples, nuts, beans, whole grains and vegetables like broccoli and leafy greens. You should also add in some protein-rich foods to help fend off sugar cravings.
Take a vitamin D supplement
“Taking a vitamin D supplement is essential,” says nutritionist Rosemary Ferguson. “You should look for a high IU while getting as much daylight as you can.” Studies suggest that we should look for vitamin D supplements of at least 600 IU daily, but you should always consult with a healthcare professional when assessing your personal needs.
Forest bathe (or just go for a walk outside)
Combining sunlight–or simply natural light–with a walk outside can do wonders for your mood. As well as encouraging the body to boost production of vitamin D, you’ll also reap the rewards of nature, which studies have shown can reduce stress, anxiety, and high blood pressure.
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