How to Alleviate Symptoms of SAD

Easy Approaches You Can Adopt This Winter To Alleviate The Symptoms of SAD

As the nights draw in and the clocks go back, you may relish the prospect of cosy nights at home, drawing the curtains and lighting candles, snuggling up with blankets on the sofa after enjoying a warming bowl of something comforting (and maybe a glass of wine or two!) However, for some, the winter season brings with it the unpleasant and often debilitating symptoms of SAD.

If you find the thought of the long winter months a struggle as you seem to suffer with an ongoing and persistent low mood and a lack of energy or increased anxiety or panic attacks, find it difficult to concentrate or have trouble sleeping, notice significant changes in your appetite or a lack of enjoyment in social activities, you may be experiencing the symptom of SAD for yourself. It can even present itself in a lowered immune function - a particular concern for many as we face another winter living with Covid. Whilst some of these symptoms may affect all of us from time to time, if you find yourself battling with them every time the winter season rolls around, you might be looking to better understand the condition and the possible approaches you can adopt in order to manage it.

What is SAD and how are the symptoms caused?

SAD - an acronym for the term Seasonal Affective Disorder, often more commonly known as the ‘winter blues’ - is a condition that was first explored by the psychiatrist Dr. Norman Rosenthal after he sank into a deep depression upon moving to New York in 1976 from South Africa. The research that he and his colleagues undertook looked at the effect of season on mood and led to him first coining the phrase in 1984. Since then, there has been lots of research looking to better understand the condition.

 SAD is thought to be the result of how reduced sunlight impacts our circadian rhythms and, in turn, the production of melatonin and serotonin. Melatonin (a hormone produced by the pineal gland) is produced when it is dark and is what makes us sleepy. Increased melatonin can leave you feeling lethargic. On the other hand, the production of serotonin - the key hormone for regulating mood and feelings of well being and happiness - can also be decreased throughout the winter months. As serotonin controls the ways the brain communicates with other aspects of the nervous system, this imbalance can impact your whole body. Whilst you are more likely to suffer with SAD if you are a woman, men often experience more severe symptoms. Those between 18 and 30 or living in countries further from the equator are also most likely to suffer too.

How can you manage the symptoms of SAD?

Whilst there is no ‘cure’ for SAD, there are many things that you might like to try to help minimise the impact it has on your life. Although these shifts in lifestyle are minor, adopting these changes might mean that you can approach the winter months without the fear of what they might bring.

Exercising outdoors

Getting outdoors during daylight hours is one of the best ways to regulate the circadian rhythms. Whilst the prospect of going outside to exercise during the colder months may seem less appealing, the impact of the daylight can be hugely beneficial, not only regulating the production of melatonin and serotonin but also increasing Vitamin D too. Aim for at least 30-60 minutes outside a day, completing rhythmic exercise such as walking, running or cycling. Wrap up warm and get outside!

Regulate your diet

Whilst the impact of low mood is often to reach for sugary or stodgy foods, aim to avoid this where you can. Increased sugar consumption can stimulate the release of dopamine from the ‘reward centre’ in your brain (the ventral striatum) and artificial stimulation in this area can also impact the circadian rhythm. From here, it can become a vicious cycle of cravings and the impact of sugars and carbohydrates can cause weight gain which, in turn, can have emotional implications. Instead, aim to eat a rainbow of fruits and vegetables, oily fish (rich in  Omega-3s) and protein from lean meats, nuts, beans and lentils. Embrace this change by making it the perfect time to spend time at home cooking hearty and healthy meals to enjoy with the whole family.

Avoid stimulants

In the same way that sugar can cause surges in dopamine, drugs including caffeine and alcohol can have a similar effect. Whilst it might be appealing to turn to these artificial pick-me-ups when you are feeling low, the pay off after the initial buzz has worn off can often perpetuate and even amplify these negative feelings. If you struggle to cut these from your lifestyle all together then think about cutting back. Aim to enjoy a cup of coffee or a glass of wine as a treat rather than something you come to rely on.

Consider the vitamins and minerals you consume

The foods we eat are where we get all of the vitamins and minerals we need to ensure we are fully prepared to face difficulties such as this. You should look to include foods rich in these as an additional way to battle the symptoms you are struggling with at this time of year. Make sure that you are getting lots of Vitamin D, iron, B Vitamins or Omega-3 as one way to help with feeling more energetic throughout the winter months.

Bright Light Therapy

Bright Light Therapy aims to recreate the impact of sunlight on the body. There are two main forms for therapy with one using a light box of at least 10,00 lux (normal, domestic lighting is around 200-500 lux) for between 30-60 minutes every day whilst the other looks to duplicate a natural dawn with a light gradually getting brighter over the course of 40 minutes or so. If using a light in this way it is best to do so first thing in the morning and remember not to stare directly at it.

If you are worried about the impact of the seasons on your health and are looking to improve this through your diet then why not GET IN TOUCH BELOW and we can look at ways for you to feel better, together.