Understanding Seasonal Affective Disorder and How to Manage it Naturally.

Seasonal Affective Disorder (SAD) affects millions of people worldwide, especially during the shorter days of autumn and winter. If you have noticed you are feeling unusually tired, irritable, or unable to concentrate during these months, it could be due to SAD.

What is Seasonal Affective Disorder?

SAD is a recognized form of depression, distinct from other major depressive disorders. It typically follows a seasonal pattern. The depressive symptoms of SAD tender to start in winter & fade by spring, making it difficult to diagnose. Research indicates that a decrease in sunlight can disrupt our internal biological clock, leading to fluctuating moods and hormone levels.

Common signs include:

• Continuous feelings of sadness

• A loss of interest in previously enjoyable activities

• Altered sleep patterns, which might mean sleeping too much or too little

• Increased appetite, particularly for carbohydrates, which may lead to weight gain

• Trouble focusing on tasks

  
  

Identifying these symptoms early is crucial to manage SAD effectively.

It is also important to note that people with depression including those suffering with SAD have been shown to have lower levels of - Vitamin B9, Vitamin B12, Vitamin D, Zinc, Copper & Manganese. So having these levels tested can be a good way to address the depressive symptoms.

SAD symptoms & depression are unlikely to go away on their own, the following are some simply ways to support your body & brain.

Natural Remedies for SAD

1. Light Exposure

One reason for feeling SAD during the specific seasons is linked to lower levels of light, so it stands to reason that increasing light exposure can help to manage the symptoms. Spending time outside, especailly in the mornings can help to boost mood. Light therapy is another common and effective way to address SAD. It involves sitting by a light therapy box that mimics natural sunlight. Studies, including one published in JAMA Psychiatry, found that patients experienced a 50% reduction in symptoms after daily exposure for just 30 minutes. By stimulating brain chemicals that regulate mood, light therapy can be a game changer.

2. Exercise

Regular exercise offers numerous benefits for mental health, particularly for those with SAD. A study showed that just 30 minutes of moderate exercise, like brisk walking, three times a week can lead to a significant reduction in depressive symptoms. Exercise releases endorphins, natural mood lifters, and also promotes better sleep. When done outside, it combines movement with sunlight exposure, amplifying its effects.

3. Herbal Allies

Herbal medicines have traditionally been used to support and enhance mood. It's important to note that they can have synergistic or additive effects when combined with conventional medications, so it's crucial to consult a qualified herbalist before using any herbal remedies. Here is a list of remarkable herbs that can help alleviate SAD symptoms:

• St Johns wort

• Lavender

• Lemon balm

• Magnolia

• Saffron

• Vervain

• Holy basil

Dietary Measures to Support Mood

Nutrient-Rich Foods

Maintaining a nutritious diet is vital for brain health. Studies indicate that a high intake of processed foods may elevate the risk of depression, and similarly, a diet rich in simple carbohydrates is associated with depressive symptoms.

Ensuring a balanced diet is essential for mental well-being, especially in colder months when symptoms of Seasonal Affective Disorder (SAD) might intensify.

1. Omega-3 Fatty Acids

Rich in fish like salmon, walnuts, and flaxseeds, Omega-3 fatty acids support brain health and reduce inflammation. Studies suggest that individuals with higher Omega-3 intake experience up to a 40% lower risk of developing depressive symptoms.

2. Complex Carbohydrates

Complex carbohydrates from whole grains, beans, and leafy greens provide energy and can help increase serotonin levels in the brain, which improve mood by as much as 30%.

3. Fruits and Vegetables

Regularly eating a wide variety of colorful fruits and vegetables ensures a rich supply of vitamins and minerals essential for overall mental health. Foods high in antioxidants, like berries, may help decrease inflammation linked to mood disorders.

Lifestyle Measures to Support Mental Health

1. Establish a Routine

Setting a regular daily schedule can help regulate your body's internal clock. Aim to go to bed and wake up at the same time each day, and schedule activities and meals consistently. This stability can help elevate mood and balance hormones.

2. Get Outside

Spending time outdoors, even on overcast days, helps combat SAD. Natural light exposure can significantly affect mood. Aim for at least 15 to 30 minutes of outdoor time daily to reap the benefits.

3. Connect with Others

Social support plays a vital role in maintaining mental health. Regular interactions with friends, family, or community groups can provide emotional assistance and reduce the sense of isolation that often accompanies depression.

4. Limit Screen Time

Too much screen time can exacerbate feelings of sadness. Setting limits, especially before bedtime, can enhance sleep quality and improve overall mood. Try replacing screen time with reading or journaling before bed.

5. Laughter

Although it can be difficult to laugh on cue, try to watch funny moves or go to a comedy show. Endorphines are secreted everytime we laugh this can help to boost our mood.

Empowering Yourself Against SAD

Understanding and managing Seasonal Affective Disorder is crucial for a better quality of life. By incorporating natural remedies, dietary changes, and healthy lifestyle choices, individuals can experience a significant uplift in their mood.

Taking action now can mean embracing brighter days ahead. If you are wanting personalised support or access to any of the above mentioned herbal medicines allies, please book a consultation with me.

In Health & Happiness

Sarah Emily Herbalist