Written by: Claudia Haller NBC-HWC As winter settles in, many of us experience a shift in mood and energy levels. For some, this change is more than just a seasonal adjustment; it’s a condition known as Seasonal Affective Disorder (SAD). Living in Switzerland, where daylight hours are notably shorter during the winter months, I personally feel the impact when it gets dark by 4 PM. As I age, I find myself more sensitive to these changes. The lack of sunlight can affect my mood and energy, making it harder to stay motivated. This is a real - and serious - challenge for many people, but thankfully, the more we learn about SAD (and the unique ways in which our brains work), the better equipped we are to battle this seasonal depression. My daughter, who’s studying at the University of Michigan, is in a similar situation. While she doesn’t suffer from SAD, she’s fully aware of how challenging it can be to cope with long, dark winters in Michigan, where sunlight is scarce during the colder months. The university recognizes this issue and offers light therapy as a tool to help combat the lack of natural light. According to Leslie Swanson, Ph.D., associate professor of psychiatry, “The antidepressant properties of sunlight have been known since antiquity. Morning bright light is an effective antidepressant for both seasonal affective disorder and non-seasonal depression.” She explains that bright light increases serotonin to the brain, and when actual sunlight is not an option, those same benefits can be gained by using a light therapy box. Light therapy is just one of many ways we can support ourselves through the winter months to maintain a sense of balance and well-being. What is Seasonal Affective Disorder? SAD is a type of depression that occurs predictably during the fall and winter months, usually when there’s less sunlight. This decrease in light can disrupt our circadian rhythms, reduce serotonin levels, and increase melatonin production, which makes us feel tired and sluggish. As a result, many people with SAD experience significant changes in their mood, energy, and even appetite. While these symptoms are temporary, they can feel overwhelming if not addressed. Signs of Seasonal Affective Disorder - Low energy and fatigue – You might feel constantly tired or sluggish, no matter how much sleep you get. - Difficulty concentrating – Focus can be harder, and you may struggle with mental fog or forgetfulness (Click HERE for some ways to help with brain fog). - Changes in sleep patterns – Sleeping too much or finding it hard to wake up are common issues during the winter months. - Weight gain or cravings – Many people with SAD find themselves craving carbohydrates or gaining weight as their body adjusts to lower serotonin levels. - Mood changes – You may feel sad, irritable, or hopeless more often than usual, and you may withdraw from social interactions. How to Manage SAD There are several ways to manage Seasonal Affective Disorder, and while there’s no one-size-fits-all solution, the following strategies can help: 1. Light Therapy Light therapy is one of the most effective treatments for SAD. This involves exposure to a light box that mimics natural sunlight, helping to reset your internal clock and regulate the production of serotonin and melatonin. The University of Michigan (among other schools) offers light therapy as a resource for students, understanding the importance of light for maintaining emotional well-being during the long winter months. Studies have shown that light therapy can have a significant (and immediate!) positive impact on mood, even with exposures as brief as 20 minutes. 2. Get Outside (When You Can) Exposure to natural light is crucial, even if the sun isn’t shining brightly. Try to get outside for at least 20 minutes a day, especially in the morning. This can help regulate your body’s internal clock and provide some relief from the winter blues. A University of Washington study showed that daytime light exposure made more of a difference to participants’ circadian rhythms than night-time exposure. Since they were outside less in the winter, their circadian rhythms were delayed compared to summer. Even a cloudy day offers some benefit over staying indoors all day. 3. Exercise Physical activity is one of the best ways to combat SAD. It helps boost serotonin levels, improves mood, and supports overall well-being. Whether it’s a brisk walk outside, yoga, or even an indoor workout, make it a goal to move your body regularly. Aim for at least three sessions per week, and you’ll start noticing a lift in your energy and mood. Check out this article for some winter exercise ideas! 4. Mindfulness and Meditation Stress can exacerbate symptoms of SAD, so it’s essential to practice mindfulness and meditation to stay grounded. These practices can help reduce anxiety and promote a sense of calm. Try a daily mindfulness routine—whether it’s through deep breathing exercises, guided meditation, or journaling—to help manage the emotional ups and downs of winter. 5. Nourish Your Body While it’s tempting to indulge in comfort foods during the winter, nourishing your body with wholesome, nutrient-dense foods is essential for managing SAD. Foods that are rich in omega-3 fatty acids, vitamins D and B12, and antioxidants can help support mood regulation and overall brain health. Incorporating seasonal produce such as root vegetables, leafy greens, and citrus fruits is a great way to boost your immune system, enhance your energy, and support your mental health. Seasonal Recipes to Lift Your Spirits Here are two nutrient-packed recipes that can help you stay energized and warm during the colder months: Sweet Potato and Kale Soup This hearty soup is full of vitamin-rich sweet potatoes and kale, which are excellent for boosting energy and supporting your immune system. Ingredients: - 2 medium sweet potatoes, peeled and cubed - 1 onion, chopped - 2 garlic cloves, minced - 4 cups vegetable broth - 2 cups chopped kale - 1 tsp ground turmeric - Salt and pepper to taste Instructions: 1. In a large pot, sauté the onion and garlic in a little olive oil until fragrant. 2. Add the sweet potatoes, turmeric, and vegetable broth. Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the sweet potatoes are tender. 3. Stir in the kale and cook for another 5 minutes. 4. Season with salt and pepper, and enjoy a warming, comforting bowl of soup. Citrus Salad with Poppy Seed Dressing Packed with vitamin C, this citrus salad is perfect for boosting your immune system and lifting your spirits during the winter months. Ingredients: - 2 oranges, peeled and segmented - 1 grapefruit, peeled and segmented - 1 tbsp poppy seeds - 1 tbsp honey - 1 tbsp apple cider vinegar - 1 tbsp olive oil - Salt and pepper to taste Instructions: 1. Arrange the citrus segments on a plate. 2. In a small bowl, whisk together honey, vinegar, olive oil, poppy seeds, salt, and pepper to make the dressing. 3. Drizzle the dressing over the citrus, and enjoy a refreshing, immune-boosting snack or side. Final Thoughts Managing SAD requires proactive steps to maintain your physical and mental health during the darker months. By incorporating light therapy, staying active, and nourishing your body, you can combat the effects of winter and feel more balanced throughout the season. If you're struggling with symptoms, don’t hesitate to reach out for professional support to find a solution that works for you.
Wishing you a bright and hopeful winter season, full of light and wellness! Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”, “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.” To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.
0 Comments
Leave a Reply. |
take control of your health.Connect with a board certified coach to help you succeed with health changes. COACHES:
|