It's winter, which means the days are short and the nights are long. While many celebrate the arrival of wintry weather, for those who have seasonal affective disorder (SAD), this time of the year is more a cause for hibernation than celebration.

SAD, recognized as a mood disorder in the 1980s, is a form of depression that comes and goes with the season. SAD hits at the same time each year, typically starting in late fall and early winter. “During the winter months as the days get shorter, and thus [there is] less sunlight, many people have some symptoms of seasonal affective disorder. People can report feeling sluggish [and] more tired, [which can lead to] oversleeping and sometimes overeating,” says Dr. Marc L. Kalin, faculty member at the University of Wisconsin School of Medicine and Public Health who specializes in psychiatry.

it’s important not to confuse SAD with the plain old winter blues, which everyone experiences at some time or other during the coldest, darkest months. To have genuine SAD, you’ll have experienced symptoms such as: feeling constantly tired; spending longer in bed; increased appetite leading to weight gain; lack of motivation; and disturbed sleep, all for at least two consecutive years. Other symptoms of SAD can include: feelings of sadness or hopelessness; loss of energy; difficulty concentrating; irritability and increased sensitivity; and loss of interest in your usual activities.

SAD affects about 10 million Americans: in the United States, SAD ranges from 1% in Florida up to 9% in Alaska! In Oslo, Norway, around 14% of the population is impacted by SAD, while Australians are barely impacted at all. Looking at the numbers, it seems to increase in frequency and severity the further away you get from the equator. But no matter where you are, it’s four times more common among women than men, possibly due to evolutionary influences on seasonal reproductive cycles.

It has been established that there is a link between SAD and Vitamin D depletion. Vitamin D helps with the the production of the feel-good neurotransmitters serotonin and dopamine, and reduces the production of melatonin (a hormone that makes you sleepy). So it stands to reason that the best way to tackle SAD is by getting more exposure to natural sunlight either by going outside or with light therapy. However, it has not been established that low Vitamin D levels are the main cause of SAD. What is not in doubt is the value of exercise in combatting any form of stress, anxiety, or depression – including SAD. This is especially true if you balance your intense cardio and strength classes with mindfulness-based exercises and activities such as yoga and meditation.

Thanks to SAD you probably feel like hibernating; however, scheduling 30 to 60 minutes of exercise per day to get moving will pay off in dividends. It increases endorphins, serotonin, and can get you out of your head for a while. Exercise can also improve your sleep and energy levels. Your muscles get the movement they crave, which helps them relax later. Your body feels better, and your mind is no longer focusing on depressive thoughts.

While any form of exercise can help, some are better suited to treating SAD. Any low-impact aerobic activities, including walking and dancing, are recommended. Other activities include: 

• gentle stretching

• yoga

• tai chi

• swimming

• running

• strength training

  Exercising with a friend can also help. Not only does it provide you with motivation to keep working out, the social interaction can help combat SAD symptoms.

You can also eat to lift your winter blues. Well, sort of. Although you may already be consuming a ton of comfort foods for a feel-good fix, eating a proper diet can help to combat SAD:

1. Eat foods that include omega-3 fatty acids, which support brain health, and vitamin D, are a one-two punch. Salmon and rainbow trout are rich in omega-3 fatty acids, and rich in vitamin D, says the National Institutes of Health (NIH).

2. Strawberries, raspberries, and blueberries offer a sweet taste without a ton of added sugar.

3. Combining healthy carbs and protein can be a good way to support your mood in the winter because the protein will keep you full longer and the carbs will give your body the proper sugar it needs without the crash. Adding some fresh chicken or hummus, cheese, and vegetables to whole grain bread may be the perfect mood-supporting lunch.

4.  Drink tea. Tea consumption is associated with a 31 percent lower risk of depression, according to a review published in Nutrients in June 2019. That may be because of the brew’s unique compounds, including teasaponin, L-theanine, and EGCG (in green tea), all of which affect the neurotransmitter dopamine, reduce bodily inflammation, and lessen the body’s stress response, say researchers.

5. Consume green leafy vegetables. I’m talking spinach, bok choy, kale, collards, and other greens. These are packed with B vitamins that are also critical for brain function. In fact, some research in Nutrients in September 2019 suggests that an overall deficiency in this group of vitamins is associated with mood disorders in some people. Restoring those levels, therefore, may help improve mood.

6. If you are someone who eats animal-based proteins, make sure that you’re eating them during the winter season to keep your vigor up.

7. Zinc deficiencies have been linked to feelings of depression. That may be because zinc plays a key role in neural communication and neurotransmitter function. One 3-ounce (oz) serving of crab provides 59 percent of your daily value (DV) for zinc. The mood-regulating mineral is also found in abundance in oysters (673 percent of the DV), beef roast (64 percent of the DV), and lobster (31 percent of the DV).

8. Chewy and satisfying, whole grain or chickpea pasta fits into the category of the carb-rich foods you might be seeking out right now, without the post-refined-carb slump.

9. Dark chocolate, which is sweet but doesn’t contain a ton of sugar, is perfect to satisfy a craving.

10. High-fiber foods are key in producing a healthy gut microbiome, and research suggests that a balance of good “gut bugs” is important for mental health (an imbalance is linked to depression), according to a review in Cureus from August 2020. More research is needed to see how this may relate to SAD, but it’s always a good idea to eat plenty of plant-based foods, like beans, to reinforce gut health.

    
    Anyone who feels they are suffering severely from SAD should, in the first instance, consult their health professional to determine the best treatment options. For the rest of us, getting outdoors, staying active, and eating right will go a long way to letting a little sunshine into our lives. If you’d like to get moving now, click the button below for a complimentary assessment at Success Studio.