Beating the winter time blues

If you’re struggling to get over the winter time blues, check out our 7 tips below. It is not uncommon for people to notice changes in their mood, energy, appetite, sleep patterns, weight, and social activities, in the winter months.

Seasonal affective disorder, also known as SAD, occurs in up to 10 percent of the general population, with even higher rates in those with clinical depression. SAD tends to occur more in the fall and winter months when days are shorter, we get less sun and light exposure, and our sleep is disrupted due to the changes in daylight and light exposure.

Symptoms of SAD, especially fall and winter onset, include:

  • increased sleep

  • Increased appetite

  • Carbohydrate craving

  • Weight gain

    While these may look like typical winter patterns, with people often referring to their desire for comfort foods and “winter weight” during the fall and winter months, if they are excessive or accompanied by depression symptoms, you may be dealing with SAD.

Symptoms can also look a lot like those of major depressive disorder such as:

  • Depressed mood

  • Loss of pleasure or interest

  • Change in appetite (increased or decreased)

  • Change in weight (increased or decreased)

  • Sleep disturbance (insomnia or hypersomnia (increased sleep))

  • Fatigue or loss of energy

  • Feelings of worthlessness or guilt

Symptoms will often resolve on their own when spring and summer roll around, but you don’t have to struggle all winter just waiting for longer days and more sunshine. These tips below can help you get on top of your symptoms to get you feeling better.

  1. Exercise naturally boosts your mood by releasing endorphins and has been correlated to decreased rates of depression and anxiety. Bonus: it also boosts your immune system which can keep you healthier during cold and flu season.

  2. Get outside. Getting exposed to natural light in the mornings can help support mood throughout the day and nighttime sleep. There is more light outside which has been shown to increase mood and relax people.  Exercising outside has also been shown to benefit your mental health. Outside time, even on gray winter days, can help regulate your sleep-wake cycle and boost energy.

  3. Get enough Vitamin D. Without much sun in the winter (and a low UV index when we do get to see it), chances are your vitamin D levels have suffered. Supplement when you need to, and make sure it’s D3 which is the active form of vitamin D.

  4. Balance your blood sugar. Blood sugar imbalances can contribute to mood changes including depression and anxiety. Make sure to keep your blood sugar stable by eating balanced meals regularly (think protein, veggie, healthy fat), eating enough fiber, and avoiding excess sugar whenever possible. Avoiding sugar can also help you mange inflammation and excess weight gain, and help you sleep better at night.

  5. Get enough B vitamins including B12, B5, B6, and folate. Low levels of B vitamins are correlated with depression. Stress depletes your vitamins too so if you’re not getting enough from your diet or you’re under stress, you may need to be replenishing those B vitamins with food and/or supplements.

  6. Eat healthy fats. Fats feed your brain and there is a large link between cholesterol levels and mood. 25% of the body’s cholesterol is found in the brain so make sure you’re getting enough healthy fats to keep your mood stable and your brain healthy. Fats also help feed your adrenal glands which help manage your stress response (and they play a role in other areas of your body including your hormones, skin, and digestive health to name a few).

  7. Improved sleep habits, also known as sleep hygiene, can be really beneficial.

    1. Regulate your sleep cycle with a consistent schedule. Make sure you are going to bed at the same time each night and waking up at the same time each morning to ensure regular circadian rhythm and to support a natural melatonin and cortisol cycle.

    2. Sleep in a dark room, removing any night lights, ambient light, and using black out shades as needed.

    3. Relax before bed. Avoid screen time for at least 30-60 minutes before bed.

    4. Drink all of your caffeine early in the day, ending your caffeine consumption by early afternoon.

    5. Avoid alcohol, especially right before bed.

You don’t have to wait for summer to feel better. Addressing each of the areas above can not only help you feel better short term but incorporating all of these habits now can also help prevent seasonal affective disorder from occurring next season too.

For supplements and other products, check out our online store here. Make sure to always check with your doctor before beginning any new supplements or changing your diet.

Christina Sahni