September 18, 2023

Natural Remedies for Seasonal Affective Disorder (SAD)

Cathy Kading

The winter season, with its short, chilly days, can prove challenging, especially after another year coming off the major throes of the pandemic. For many, this time of year can trigger a state of pronounced winter blues, known as Seasonal Affective Disorder, or SAD. SAD, is a form of seasonal depression, long recognized, particularly in regions further from the equator. However, modern research has uncovered a mix of traditional and contemporary measures to help combat the winter blues, just in time for that crisp air and those early sunsets. Together, let’s explore some natural remedies for overcoming SAD, this year.

Understanding Seasonal Affective Disorder (SAD)

SAD is a specific variation of depression associated with the winter months (although rare individuals experience it during spring or summer). It shares many characteristics with clinical depression, including persistent low mood, no longer enjoying your favorite activities, changes in libido, appetite variations, difficulty focusing, disrupted sleep patterns, and a sense of guilt or worthlessness. However, unlike clinical depression, it typically only sticks around for a few months, as a solo condition. Studies suggest that between 0.5% to 10% of individuals in the Northern Hemisphere experience SAD, and 15% of people with pre-existing depression also experience SAD. There isn’t clear data to define the causes of SAD, but theories include disruptions in circadian rhythms due to changes in daylight with the seasons, overproduction of melatonin, being born with a uterus, genetic predisposition, abnormal serotonin activity, and low vitamin D levels.

Traditional Chinese Medicine’s Perspective on Winter Mood Imbalances

In Traditional Chinese Medicine (TCM), winter connects to yin energy and the water element. Like bears, it’s a time to slow down and rest. It’s a time for introspection and nourishment, but can also result in feelings sadness or fear, when imbalanced. The TCM approach nourishes our bodies with “salty” foods like hearty soups, collagenous broths, slow-cooked meats, and porridges, which align with the Water element’s properties. Salty foods help direct vital energy (Qi) to the Kidneys, promoting vitality, and help us adapt to the energy of the season. Water by nature moves things, and so with TCM, it helps move stagnation in the body.

TCM also emphasizes other lifestyle factors like good sleep hygiene, keeping your neck warm to avoid external pernicious factors, and reducing stress to support the body during the cold and dark months. TCM is so rich because of the myriad natural remedies for SAD, which is one of the reasons we love it so much.

The Danes have it down

In spite of being a far North, the Danes are one of the happiest countries in the world, in spite of SAD lurking around the corner. Their concept of hÿgge, has embraced the darker days and slower moments by creating sanctuaries inside their homes. The etymology of the word, traces back as the 1500’s, from a Norse word meaning “protected from the outside world.” This isn’t unlike a bear’s Winter dwelling that is cozy and stocked for the Winter. Hygge isn’t only about creating a comfy environment inside of your home. It’s about bringing loving relationships and community indoors during this time, to help carry you through the shorter days and longer nights. After all, hygge isn’t only about cozy blankets and hot toddies. It’s about the people you share them with and the gratitude shared, when connecting with others, on a deeper level.

Natural Remedies for Seasonal Affective Disorder (SAD)

When it comes to combating SAD, various strategies can help brighten your mood and restore optimism:

Light therapy to reset rhythms

Our bodies crave natural light and wired to work with the sun to produce Vitamin D. However, colder temps keep us indoors longer and daylight hours become scarce. Light therapy lamps help bridge this gap. Phototherapy, using blue light at 10,000 lux, filters out harmful UV rays, while exposing us to mood-improving spectrum components. Aim for 30 to 45 minutes of exposure in the morning for the best results. Boost this by sitting next to windows and taking walks at lunch to increase your sun exposure, too. Dawn simulators are another way to go. Use these immediately after waking and with a lower lux setting, mimicking that beautiful morning glow in your windows.

Talk therapy for perspective

Exploring depressive thoughts with a confidant, whether a friend or psychotherapist, can help break the cycle of negativity associated with SAD. Cognitive behavioral therapy has shown beneficial for those with SAD. As with many mood issues, community and social interaction is an effective way of overcoming these challenges, as well.

Movement for improved mood

Getting outside, even in less-than-ideal weather, can be as effective as light therapy, especially if it involves physical activity. Besides the possible sun exposure, cardiovascular exercise releases endorphins, promoting well-being. If the weather isn’t cooperative, an indoor dance party, playing with pets or kids, or creating your own personal yoga shala, can lift your spirits.

Vitamin D for hormone halance

Vitamin D, AKA the “sunshine vitamin,” plays a crucial role in overall health, including mental well-being. Th heavy lifting vitamin D is responsible for regulating cell function, reducing inflammation, and supporting hormonal balance. It is a busy nutrient and not having enough can wreak havoc gradually, then suddenly. With less sunlight exposure during winter, vitamin D deficiency is common and may worsen mood symptoms. If you are looking for a high quality Vitamin D supplement, we recommend checking out the Pomona Wellness Full Script store where you can find high quality supplements, where we always offer a 20% discount.

Omega-3 fatty acids for nourishment

Omega-3 fatty acids are essential for overall health but often lacking in modern diets. While high quality supplements are great, foods rich in Omega-3s are better. Think oily fish like salmon and sardines, non-GMO organic soy products like tempeh, and flaxseeds. While research findings vary, some studies suggest that omega-3 supplementation, especially EPA & DHA rich formulations, may improve mood symptoms, making them valuable in combating seasonal mood changes. We are big fans of the Omegagenics EPA-DHA 1000 formula.

Mood-enhancing herbs

The plant world offers various ways to boost vitality and elevate mood. Adaptogens like ashwagandha and rhodiola can balance energy and mood. Nervine herbs like St. John’s Wort, lemon balm, and California poppy can soothe and calm the nervous system. Milky oats and bone broth provide nourishment for both the body and the mind along with the added benefits of collagen from the bone broth. Warming herbs like cinnamon, ginger, and orange peel can invigorate you during the cold months and make delicious teas that are also great for digestion.

Preventing and treating SAD

Prevention is the best approach to managing SAD. Incorporating healthy eating and exercise habits early in the season, prioritizing vitamin D and omega-3 intake, and exploring herbal allies to support your mood. All of these provide natural remedies for preventing and treating SAD, but if you need a little extra support this time of year, consult a healthcare professional for guidance. There are so many ways to help make this time of year easier for yourself and loved ones.

SAD is a challenge, but there are multiple options to try if you are seeking options besides pharmaceuticals. Nature, light, movement, and herbal remedies offer a holistic path to combating the seasonal doldrums. Embrace these strategies for natural relief, and remember, there’s hope for a rejuvenating winter and a brighter spring ahead. Do you need some help navigating this season’s darkness? Setup a complimentary breakthrough session and let us help you find your ideal natural remedy for overcoming SAD. You can also check out our weekly Wellspiration for more insights on well living.

Immediate help is available

If your SAD symptoms become intense, or if someone you know is thinking about hurting themselves, support is available. Call the National Suicide Lifeline by dialing 988 in the US, or the toll-free TTY number at 1-800-799-4TTY (4889). The Crisis Text Line (HELLO to 741741) is also online for you or someone you love in the US. For international support, you can check out Suicide.org or findahelpline.

_{Medical Disclaimer:}

_{These statements have not been evaluated by the Food and Drug Administration (FDA). Information provided in this blog post is for educational and informational purposes only and should not be considered as medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, treatment, cure or prevention of any disease. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.}