There’s nothing quite like a stunning sunrise at… 8:00AM.
Or a stunning sunset… at…(checks watch)… 4:30PM.
Ah, winter in the Pacific Northwest.
Seasonal Affective Disorder (SAD – how apt) hits lots of folks this time of year, particularly in higher latitudes where the sun becomes scarce.
Symptoms of SAD are similar to those of depression (low mood, decreased interest, sleeping more than usual, low energy/fatigue, feelings of worthlessness or guilt, and poor concentration). They’re unique in that they come on in the late fall and winter, and then decrease or remit as the days lengthen and the sun returns in the spring.
While we’re not sure exactly what causes SAD, it’s likely due to an interplay of several factors, including inflammation in the brain, changes in circadian rhythms caused by decreased light (think changes in melatonin), genetic predisposition, and Vitamin D deficiency among others.
Not to mention that our culture is doing the exact opposite of the natural world during the winter.
A primary tenant of naturopathic medicine is the healing power of nature. This means, in part, paying attention to what’s going on in the natural world, and aligning our days with that. If you pay attention, you’ll notice the lack of birdsong through the late fall and winter season. The bugs are blessedly absent, flowers and leaves have dropped off the plants and trees. If you’re in a place cold enough for the water to freeze, you may not see what’s going on under the surface, for the ice atop the water.
Mind you, just because you can’t see it, doesn’t mean nothing is happening below the surface.
And so it is for us. We humans are part of the natural world, and no matter how much we might wish it otherwise, are beholden to its rhythms. From a naturopathic perspective, then, the first way of addressing SAD is perhaps not so satisfying: stop hustling and bustling and, instead, rest. Pull your energy and focus inward. Be unapologetic about turning down invitations for events you’re not interested in, or too tired for. Similarly, it’s ok to scale back on festivities – you don’t have to do all the things.
Of course, you also know that light outside is hard to come by. As you pull your energy inward to conserve it through the season, this is an excellent time to reflect on and explore you figurative inner light. Reflect or journal or meditate on questions like:
- What is my inner light?
- What do I bring to the world?
- What are the hopes and dreams I hold close in the deepest, most tender part of my heart?
- What do they need from me to incubate, so that they may come to fruition in the outside world when the season changes?
Journaling, meditation, candle gazing, and music are all lovely ways to tap into that inner spark you carry year-round. The more you align with nature through the winter season, the more likely you are to tap into the magic of the stark truth of who you are. Aligning with nature allows you to fully (re)discover parts of yourself you may have forgotten in the heat and endless light of summer.
Meanwhile, we all have to live life such as it is in the modern world. What follows are the core ways to support your body (and therefore mind) through symptoms of SAD through the winter.
Get some light! Ideally natural light, early in the day, even if it’s cloudy. Getting some sort of natural light into your eyes and on your skin helps maintain a steady circadian rhythm, regardless of the season. Of course, that can be tough to do this time of year, particularly if it’s dark when you leave for work, and dark when you get home. Enter the SAD lamp. These lamps are available at many price points from a variety of vendors, but whichever you choose, simply make sure the tech specs specify that it is at least 10,000 lux full spectrum light. Use this for 15-30 minutes in the morning. Sit with it while you read, set it out while you make breakfast, have a sunrise lamp wake you up in the morning… whatever works. Do be careful not to use your SAD lamp too late in the day (after 3-4PM), as this could negatively affect sleep through the night.
Exercise… daily. Or at least 30 min, 5 days per week. It truly doesn’t matter what you do, so long as you get your heart rate up and break a sweat. Exercise (next to diet) is as close to a panacea for mental health and longevity as we can get. In fact, the ‘holy trifecta’ of mental health treatment is therapy, medication, and (drumroll) exercise. When it comes to mood, exercise improves blood flow to the brain, and also triggers the release of BDNF, which is a chemical that supports brain health and growth through the lifespan. Not to mention it helps to regulate blood sugar, and triggers the release of endorphins. Win win win win.
Supplement Vitamin D. The correct dose is ideally determined after a blood test, though typical dosages range between 1,000 IU to 5,000 IU per day to 10,000 IU per week. Vitamin D plays a role in bone strength, immune function, inflammation, blood sugar levels, and more besides. While Vitamin D doesn’t necessarily impact mood directly, the role it plays in inflammation and metabolic health may play an indirect role on mood and support physical health through the winter season.
Supplement Omega-3 fatty acids. We get these fatty acids primarily through fish in the diet. If you don’t eat fish (or even if you do, and you experience mental health symptoms), supplementing with omega-3 fatty acids is an excellent thing to do. Omega-3’s are anti-inflammatory, help to stabilize neuronal cell membranes, and improve cardiovascular health besides. These mechanisms likely support the health of the central nervous system, and thereby alleviate depressive symptoms. 2g/day is the recommended dose, and is available over the counter, or via prescription.*
Add B Vitamins and Magnesium. B vitamins and magnesium are involved in a myriad of metabolic processes throughout the body and are crucial for good function and health of the central nervous system (read: mood and energy). These supplements are widely available over the counter.* Note that magnesium, depending on the formulation and individual physiology, can have a laxative effect. Opt for more absorbable forms to maximize benefit and minimize this risk.
Address carbohydrate cravings with chromium** (and fiber…and protein). A unique aspect of SAD when compared to major depressive disorder is the prevalence of carbohydrate cravings. We’re unsure why this is so, but the trend seems to hold. Holiday treats aside, adding in chromium, 400-600 mg/day* can help to manage and decrease carbohydrate cravings. Meanwhile, making sure you get sufficient fiber (e.g., vegetables) and protein helps to stabilize blood sugar and minimize carbohydrate cravings. Not to mention that protein is an essential building block for the feel-good neurotransmitters.
Leverage herbal medicines. Adaptogens are plants that support the body’s ability to respond to the stressors of day-to-day life. Through the winter, stress can skyrocket. Emotions run high, there seems to be not enough time for half the things on your list… It can get rough. Note that natural does not equal safe. Please talk to a qualified healthcare provider who is not only familiar with herbal medicines and supplements, but also their potential interactions with medications. A few commonly used adaptogens include ashwagandha, rhodiola, tulsi, medicinal mushrooms, astragalus, maca, and bacopa. There are also mood specific herbs that are indicated in depression, including St. John’s Wort***, saffron, passionflower, bacopa, hops, and oats. Using herbal medicines is also a ‘buyer beware’ kind of situation. Much of what is available off the shelf at your local pharmacy or grocery store is questionable. Talk to a knowledgeable provider to make sure you’re getting third party tested supplements so that what’s in the bottle reflects what’s on the label.
Add in some creatine. Studies have shown that in folks who experience depression, the brain cells have a hard time accessing and using energy. Creatine improves the brain’s ability to make use of available energy, and thereby is thought to improve depressive symptoms. The typical dose is 5g/day.*
Be mindful of substance use (eg alcohol, cannabis, psychedelics, kratom, ketamine, etc). Holidays are generally rife with parties of all types. Company parties, holiday brunches or lunches, cocktail hours. You name it. There are special foods, special drinks… Plus, many folks self-medicate with substances through this season. The emotional pain that can come in the winter may be compounded by life circumstances and experiences. Every behavior we engage in as humans serves us in one way or another, either in the short term, long term, or (ideally) both. If you’re opting in for substances through the season, it’s important to remember that most every substance negatively impacts mood over the long term.
Make use of your team. If you have a therapist, acupuncturist, massage therapist, nutritionist, naturopathic doctor, psychiatrist… make use of them! Let your providers know what’s going on for you this season and ask for extra support or referrals if you need them. We’re here to help you, and what you need will likely change season to season.
We’re honored to serve you through the winter season and year-round. If you’d like to schedule an appointment at Still Waters for naturopathic care and/or counseling, you can reach out via phone (541-975-3868) or email (info@stillwaterscounsel.com).
*This article is not medical advice and does not constitute a doctor-patient relationship with Dr Hofmann; talk to your licensed healthcare professional before starting any new supplements to ensure safety of that supplement.
**Source: Nutritional Medicine, 2nd Ed by Alan Gaby, MD.
***St John’s Wort interacts with MANY drugs. Do not start taking it unless you are working with a qualified, licensed professional.
