Natural Strategies for Improving Seasonal Affective Disorder (SAD)

The Autumn Equinox is a time when we savor the exquisite fall colors, the crisp blue skies and the opportunity to reflect on life and the beauty that surrounds us. For some people the change of season can feel a little depressing. If so, now is the time to flex your mood muscle and support your mental health. If you are sensitive to seasonal depression this blog post is for you. There are many simple strategies you can incorporate into your daily rhythms to help you stay balanced, energized and calm during the fall and winter months.

Nature is Mood Medicine

The Japanese practice of Shinrin-Yoku (Forest Bathing) has gained the attention of researchers for the past several years. This 2017 study reviewed 64 scientific articles about nature therapy, forest bathing, and Shinrin-yoku. This review found clear health benefits including decreased heart rate, lower blood pressure and improvement of depression. We recommend using these benefits to your advantage whenever possible!

Food is Mood Medicine

Low mood and fatigue can actually be caused by nutrient deficiencies. Depending on your diet, you may be missing out on certain nutrients. The most common nutrient deficiencies we see in lab work include iron, vitamin D, B12 and folate, which are easily screened for with simple blood work. Healthy eating through fall and winter is similar to the rest of the year – aim for a well-balanced diet with several different colors on your plate. Consider increasing your consumption of fatty fish like salmon for the brain-boosting omega-3 fats.

    Cold is Mood Medicine

    While most of us tend to bundle up and shy away from the cold, there is actually research that suggests we should do the opposite (safely, of course). One case report in the British Medical Journal showed immediate and longer term mood benefits of once weekly cold water swims for one 24-year old female with medication-resistant depression (PMID 30131418). You don’t have to go searching for cold mountain streams to reap the benefit. You can put this into your daily routine at home by ending your shower with cooler water. Use the last 10-20 seconds of your shower to expose your body to cold water – as cold as you can tolerate – then feel the mood boosting benefits all day long. Ending your showers with a cold spray helps promote healthy blood circulation. Learn more about the science behind cold from cold-enthusiast, Wim Hoff here.

    Light is Mood Medicine

    While the scientific literature is still unclear about the benefits of light therapy for seasonal affective disorder, it has shown benefit for maintaining healthy circadian rhythms and healthy melatonin and sleep patterns. Exposing the photoreceptors of your eyes to light during the winter months can help maintain serotonin levels, supporting mood. If you experience Seasonal Affective Disorder during the winter you may want to try light therapy. Here are some helpful tips:
    • The length of time spent doing light therapy depends on the strength of the light. For example, if you use a 10,000 lux light, start with just 10 minutes and work up to maximum 30 minutes daily. If you use a 2,500 lux light, length of treatment can go up to 2 hours.
    • It is best done within 30 minutes of waking to properly mimic appropriate circadian cycles.
    • Position the light slightly above your eyes (at about 30* angle) to mimic sunlight coming down from above your head. Do not stare directly into the light. Position yourself 12-24 inches away from the light.
    This article is packed with information about how light therapy might work, and data on light therapy for many different mood challenges.

      Plants are Mood Medicine

      Many herbs are helpful for improving mood. Here are some of our favorites for prevention of seasonal affective disorder, depression, fatigue and anxiety.
      • St. John’s Wort- This herb works by increasing the neurotransmitter serotonin by decreasing metabolism of serotonin, keeping it around in your system longer. Note that if you take any prescription medications for mood, like an SSRI, St. John’s Wort may be contraindicated. Please check with your doctor first about interactions before starting St. John’s Wort.
      • Lavender has been shown to decrease feelings of anxiety and promote a sense of peace and calm. You can harness these benefits from lavender by simply using aromatherapy, or through taking encapsulated lavender.
      • Gotu Kola- While typically used for its cognitive and memory benefits, Gotu Kola or Centella asiatica has some researchsupporting its ability to help decrease feelings of depression and anxiety.
      • Cacao- If you needed any more reasons to cuddle up with a cup of hot cocoa this fall & winter, cacao is indicated for improving low mood. Of course, make sure it is low sugar and free from any unnecessary ingredients. If you are sensitive to caffeine, you might want to skip this one!

      Bacteria is Mood Medicine

      The microbiome is an ever-growing area of research and is full of interesting connections to health.  One of which connections, is mood.  This makes sense if we consider that about 95% of serotonin is found in the gut.  One 2019 study found a bi-directional link between gut bacteria and central nervous system function, concluding that a more diverse microbiome was correlated with more positive self-judgement and lower levels of depression.

      There are many natural mood-boosters worth exploring with your practitioner.  Supporting healthy moods requires a holistic perspective, including exercise, community, a healthy microbiome, gratitude and spiritual practices. We love supporting you with tailored approaches to fit your needs. If you are experiencing a decline in your mood, reach out to us! We can help.