We’ve entered September, and that familiar autumn feeling is starting to emerge. It’s the season of cozy sweaters, walks through the park, changing leaves, apple crumbles, and rainy days spent snuggled on the sofa watching our favorite movies. However, with this, we also notice the days getting shorter. There’s less light and cooler temperatures, which can affect some people’s moods. This change in weather can signal the onset of Seasonal Affective Disorder (SAD).
SAD: What causes it?
Unfortunately, there is no clear cause for SAD, however it is suggested that a lack of light in the winter months may play a role. Sunlight inhibits the production of your sleep hormone melatonin, so due to the decrease in sunlight during these months, melatonin levels could
stay elevated. Other possible causes could be common imbalances which include stress, a potential predisposition, an imbalanced circadian rhythm, and even lower levels of your happy hormone serotonin.
What are the symptoms?
You may want to be aware of symptoms that may include:
● Sleeping longer than usual and struggling to get up in the morning
● Craving carbohydrates, which could lead to weight gain
● Feeling lethargic during the day
● Decreased libido
● Poor concentration
● Feeling irritable and with a persistent low mood
● Loss of pleasure in everyday activities
Conventional Treatment available includes:
● Cognitive Behavioural Therapy (CBT)
● Using a Light Box to increase your exposure to light during darker months
● In more severe cases anti-depressants may be prescribed by a GP
What Natural Support is available, you may ask?
Check your Vitamin D levels:
Vitamin D is mainly produced in the skin as a response to sunlight, so the current NHS suggestion for Vitamin D is 400mcg daily during the months from October to March. Having said that, some people may have much lower levels that could require higher doses. My suggestion would be” test don’t guess!”
Nowadays, it’s much easier to test with your GP (if you are experiencing symptoms that may suggest your levels could be low, such as tiredness, low mood, and low immunity, amongst others) or even privately. You can order a kit to your home and receive the results very quickly!
Some of these companies will also provide a GP comment which could guide you towards the appropriate dose. It’s suggested to supplement with the D3 (cholecalciferol) form, which is the same form produced in the skin from sunlight.
Extra tip for you: to improve absorption, as vitamin D is fat soluble, it may be best to take it with a meal containing fat such as olive oil on a salad or some avocado or olives etc…
Focus on the right foods:
Even though you may crave carbohydrates and sugary foods, it may be best to not overdo it and focus instead on meals containing protein and healthy fats. These are digested slower in your body, keeping the blood sugar balance stable, supporting mood, energy and focus.
Any plant or animal protein will do, choose what you enjoy eating: hummus, avocado, nuts, seeds, eggs, fish, chicken, turkey or healthy options such as oily fish such as salmon, mackerel, sardines, anchovies, herring – they are all great and also a protein source – win, win.
The key is variety, so you don’t get bored and will find it easier sticking to it in the long term. Incorporating magnesium rich foods is another good idea, as this is a key mineral for multiple chemical processes in our body, including mood support and energy production. So during your next grocery shop, look out for foods such as dark green leafy vegetables like chard, kale, spinach, but also green vegetables like broccoli.
Raw cacao powder (100%) is also a source of magnesium, so this is your excuse to make a delicious hot chocolate. However, remember to add a little sweetener, such as maple syrup, as raw cacao can be very bitter. Don’t tell me I didn’t warn you…
Move your body:
Research suggests that exercise can support mood and decrease stress, which is pretty handy during the darker months, don’t you think? A morning walk or run can help you maximize your daylight exposure while also supporting the rest of your body clock. Pretty good, right?
Should that not be possible, there are now many apps available that allow you to exercise from home, or you can of course head to the gym. Whatever movement you enjoy doing is the one you should stick to!
Please do remember that if SAD is seriously impairing your day-to-day life, the best thing would be to discuss this with your GP. Otherwise, I hope that the suggestions above may help to support you during this time and help you make the most of the months ahead!
