If you’re noticing shifts in your mood, energy levels, and overall well-being during fall and winter, you’re not alone. In fact, 10% of all reported depression is related to a condition known as Seasonal Affective Disorder (SAD). For some people, these changes are more than just the ‘winter blues’.
At Alliance Chiropractic, we want to help you understand what SAD is, recognize the symptoms, and explore strategies to prevent it so you can enjoy every season to the fullest.
What is Seasonal Affective Disorder (SAD)?
SAD is a form of depression occurring at the same time each year, often starting in late fall and lasting through winter. Canadians are thought to be at higher risk given decreased sunlight during the colder months. While symptoms typically fade with the arrival of spring or summer, some individuals may experience a reverse pattern, with symptoms appearing in spring or summer instead.
Common Symptoms of SAD:
- Feeling sad or listless most days
- Losing interest in activities you usually enjoy
- Low energy, fatigue, and sluggishness
- Changes in sleep patterns (oversleeping or insomnia)
- Cravings for carbohydrates and weight changes
- Difficulty concentrating
- Feelings of hopelessness, worthlessness, or thoughts of self-harm
Given the potential impact of these symptoms on daily life, relationships, and work performance, it’s important to understand prevention, early recognition, and treatment options.
Understanding what Causes SAD
While the exact cause of SAD is not fully understood, researchers believe the condition may be linked to:
- Reduced Sunlight: less daylight during fall and winter can disrupt your body’s internal clock, leading to feelings of depression.
- Serotonin Levels: A drop in serotonin, a brain chemical that affects mood, may play a role.
- Melatonin Levels: Changes in season can alter melatonin production, affecting sleep and mood.
Living in regions far from the equator such as Canada, increases the risk due to shorter daylight hours in winter.
Preventing and Managing SAD
While SAD can be challenging, there are effective strategies to help manage symptoms and prevent them from worsening.
1. Embrace Light Therapy
Light therapy is one of the most effective treatments for SAD. Using a light therapy box for 20-30 minutes daily can mimic natural sunlight and boost serotonin levels.
Pro Tip: Position the lightbox on your desk or breakfast table in the morning to kickstart your day.
2. Boost Vitamin D Levels
Vitamin D plays a crucial role in serotonin production and overall mood regulation. During the winter months, supplements are recommended to ward against deficiencies related to decreased sun exposure.
Sources of Vitamin D:
- Include fortified foods and fatty fish in your diet
- Take a high-quality supplement
For more insights, explore our blog on The Importance of Vitamin D for Health.
3. Get Outside
Even in colder months, spending time outdoors during daylight hours can improve mood and energy. Bundle up and take a walk in a nearby park or try a new outdoor winter activity such as snowshoeing, skiing, or skating.
4. Stay Active
Regular exercise boosts endorphins and combats feelings of depression. If you prefer being indoors, consider physical activities like yoga, swimming, or dancing.
5. Practice Self-Care
- Maintain a consistent sleep schedule
- Eat a balanced diet of whole foods
- Limit alcohol intake, as it can worsen depressive symptoms
- Stay socially connected with friends and loved ones
- For more self care tips, visit our blog.
6. Seek Professional Help When Needed
If your symptoms persist or worsen, reach out to a healthcare provider. Depending on the severity of symptoms, they may have additional suggestions on management and can discuss treatment options.
Final Thoughts: Stay Ahead of SAD
Seasonal Affective Disorder can significantly impact your quality of life if left unmanaged. By recognizing the symptoms early and incorporating preventative strategies like light therapy, vitamin D supplementation, and outdoor activity, you can help keep SAD at bay and enjoy the colder months.
Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.
Contact us if you have any questions regarding this blog or any other health or wellness concern.
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Information for this blog was sourced from our blog library and Mayo Clinic.