Why you need Seasonal Affective Disorder (SAD) self-care

As we approach the colder months, the shorter days and longer nights can naturally shift the mood in more ways than just the ‘winter blues.’ For many women, winter can trigger Seasonal Affective Disorder (SAD), a type of depression that recurs annually, worsening during the winter months. During this time, taking steps to care for your mental, emotional and physical health is critical. Here, we’ll explore five actionable tips to help you beat SAD this year.

What is Seasonal Affective Disorder?

Have you ever felt unusually down as the days grow shorter and darker? You might be experiencing Seasonal Affective Disorder (SAD). It’s more than just a winter blues —SAD is considered to be on par with major depression. The main difference is that SAD follows seasonal patterns. SAD also tends to affect more women than men–it’s diagnosed four times more often in women. Let’s break down the symptoms so you can recognize if SAD may be affecting you.

Understanding the science behind SAD

According to studies, about 5% of Americans experience SAD, and the further north you live, your chances of having SAD increase. What causes SAD? As with many psychological disorders, researchers are not entirely sure. One possible theory is how light exposure and brain chemistry interact:

• Melatonin Levels: Melatonin is a hormone your brain produces in response to darkness. Melatonin is one of the driving forces of our circadian rhythm, AKA the 24-hour internal clock that tells you when to sleep and wake up. Longer nights in the winter months mean your body produces more melatonin, making you feel sleepy.
• Serotonin Levels: Serotonin is a neurotransmitter that acts as a hormone that regulates multiple activities, including behavior, mood and memory. In the colder months, less sunlight lowers serotonin, and lower levels of serotonin are associated with anxiety, stress and depression.
• Menstrual cycle and serotonin: Some research suggests that the change in estrogen levels during the menstrual cycle also impacts serotonin levels. This could be why women (and people with female reproductive organs) have higher levels of SAD.

Signs and symptoms of Seasonal Affective Disorder

The signs and symptoms of SAD closely mirror those of depression because SAD is a type of depression. Those symptoms can include:

• Persistent sadness: Feeling consistently low over several weeks.
• Fatigue: Despite how much you sleep, you still feel exhausted.
• Carbohydrate cravings: Sudden urges for sweets and starchy foods.
• Weight gain: Adding extra pounds as your appetite increases.
• Difficulty concentrating: Struggling with attention and decision-making.
• Social withdrawal: Avoiding friends and family more than usual.

The change in seasons can trigger these symptoms, particularly in women during the fall and winter months.

SAD and PMDD

In recent years, research has shown a significant connection between SAD and premenstrual dysphoric disorder (PMDD). PMDD is a disorder that reproductive-aged women usually experience in the days and weeks leading up to their period. Symptoms include mood swings, irritability, headaches and others. 

PMDD has a high rate of co-occurrence (called ‘comorbidity’) with psychiatric disorders, such as bipolar and generalized anxiety disorders. 

In one study of 91 college-aged females, researchers found a sizeable positive correlation between SAD and PMDD. In a review of metadata, researchers found high incidences of depression and PMDD in women of all ages. We are not 100% sure why PMDD and major depression are so closely related; it may be due to varying levels of hormones during the menstrual cycle as well as the lower levels of serotonin. 

How to combat SAD

Many people might brush off the winter blues as a minor inconvenience. However, acknowledging SAD as an actual, treatable condition is crucial. Speak with your healthcare provider about your feelings to access the help you need. There are also several science-backed home remedies you can try. Even small steps can make a big difference. Don’t let the winter season control your mood. Remember these remedies as you navigate these darker, colder months.

Importance of vitamin D for mood regulation

Vitamin D isn’t just for strong bones. This incredible nutrient plays a crucial role in mood regulation. Researchers found that low levels of Vitamin D are linked to depression and anxiety. According to the Journal of Clinical Endocrinology & Metabolism, individuals with lower levels of Vitamin D have a higher risk of depressive symptoms.

Natural sunlight

Sunlight triggers Vitamin D production. Spending at least 15 minutes in direct sunlight can significantly improve your Vitamin D levels. During the winter months, that may be difficult, but you can prioritize stepping outside during lunch or look into using artificial light to supplement during the winter months.

Vitamin D-rich foods

Getting your Vitamin D fix from food is another easy and delicious method. As a bonus, vitamin D supports strong bones, teeth and muscles, and many adults have chronically low vitamin D levels. Foods rich in Vitamin D include:

• Fatty fish (like salmon, mackerel, and tuna)
• Egg yolks
• Fortified dairy products
• Fortified cereals
• Mushrooms exposed to sunlight 

Light bulbs for seasonal affective disorder

One way to increase your vitamin D exposure is artificial light. Specific light bulbs for seasonal affective disorder emit the right spectrum and intensity of light to help alleviate SAD symptoms. Researchers identified specific light waves as a potential SAD treatment over 30 years ago when patients were exposed to regular white full-spectrum fluorescent light of 2,500 lux for 3 hours at dawn and 3 hours at dusk for two weeks. Many patients reported significant anti-depressant effects within three to seven days. Since then, multiple studies have confirmed how well light therapy works.

Choosing a light for SAD

Here’s a tip: look for bulbs that produce at least 10,000 lux. Utilizing these in your home or workspace can significantly boost your Vitamin D levels. They are ideal for those who find light boxes too intense or inconvenient. The best way to utilize light therapy is to use it for 30 minutes daily as soon as you wake up in the morning. Since light boxes are not regulated, it’s important to research and find bulbs and lightboxes that meet your specific needs. 

Other Treatments for SAD 

Aside from light therapy and vitamin D, there are several other steps you can take that can help your SAD. For example, balanced nutrition and regular physical activity are great ways to help manage your physical and emotional health. Did you know that a folate deficiency can lead to irritability and fatigue? Even just adding one-half cup of spinach per day can add 131 mcg of folate, which is 22% of the recommended daily intake for adults. 

Small changes can go a long way in battling SAD and managing your symptoms. 

Stick to a routine

Consistency is key. Stick to a daily routine to get the full benefits. This includes waking up and sleeping at the same time every day. Use your light box as part of your morning ritual to help reset your internal clock. Light therapy works best when you use it regularly–consider setting an alarm on your phone to ensure you use your SAD light.

Incorporate Omega-3 Fatty Acids

Several studies show that omega-3 supplements can improve mood and fight depression. If you’re unable to consume fish regularly, consider omega-3 supplements as an easy alternative. But remember, the natural sources are always the best!

Here’s a brief list of omega-3-rich foods you can incorporate into your diet:

• Salmon
• Mackerel
• Walnuts
• Chia seeds
• Flaxseeds

Explore red light therapy (RLT)

In recent years, RLT has exploded as a potential ‘cure’ for inflammation, skin conditions, energy levels and mental health. RLT uses low-level wavelengths of red light. These wavelengths penetrate the skin, reaching the cells. The light is absorbed by the mitochondria—the powerhouse of cells. This stimulates the mitochondria to produce more ATP (adenosine triphosphate), which is essential for cellular energy.

Claims about RLT’s benefits aren’t entirely unfounded–in one study, participants saw a significant improvement in SAD depression scores after just one hour of RLT. Some medispas specialize in red light therapy, and you may also be able to purchase your own red light for home use.

When to see a Doctor

Dealing with SAD can indeed be challenging, and while there are several at-home treatment options, it’s essential to consult a healthcare professional. Why? While it’s generally safe, individual needs vary. Your provider will be able to help with:

• Medical History: Review your medical history to ensure there are no contraindications.
• Goal Setting: Work with you to set realistic goals and expectations for the therapy.
• Device Recommendations: Not all light therapy devices are created equal. Professional guidance can steer you toward the best options.

Additionally, for some people, despite following these tips, sometimes DIY remedies aren’t enough. Ignoring your symptoms can make them worse. Seek help from a healthcare professional to explore other treatments like cognitive behavioral therapy (CBT), medication, or even more personalized seasonal affective disorder remedies. Remember, it’s okay to ask for help.

We are here to help; contact your Genesis provider to request an appointment today. We believe in empowering patients through education and a collaborative doctor-patient relationship, ensuring you receive the best care tailored to your individual needs.