Naturopathic Solutions For Seasonal Affective Disorder

So you’re experiencing the “winter blues”.

It’s cold, it’s snowy, and you haven’t seen the sun in weeks – it’s enough to get anyone down.

The long, dreary, Canadian winters have a deeper effect on some people than others, and some people will suffer from the appropriately named seasonal affective disorder, or “SAD”.

As a naturopathic doctor in Toronto, I see this issue regularly at this time of year, with many new and existing patients.

So, today we’ll look at what SAD is, its causes, symptoms, as well as natural ways to combat it, including nutrition solutions for depression.

Keep reading to learn more.

What Is Seasonal Affective Disorder?

Seasonal affective disorder, also known as seasonal depression is a mood disorder which reoccurs annually, generally in the wintertime (although in some people it can happen in the summer).

It usually starts in the fall or winter and lasts through spring or early summer.

Symptoms Of Seasonal Affective Disorder

Individuals who experience seasonal depression or SAD often show symptoms similar to those of regular depression including:

• Increase appetite
• Weight gain
• Low energy levels
• Difficulty concentrating
• Tiredness
• Need to be alone
• Wanting to sleep more than usual

Although seasonal depression in the summer is less common, it is often characterized by difficulty sleeping, weight loss, and decreased appetite.

What Causes Seasonal Affective Disorder

The exact cause of SAD is unknown, however, it is likely linked to hormone changes in the brain, which are triggered by the changes in seasons.

A common theory is that lower levels of sunlight during colder months cause the brain to produce less serotonin, which is a hormone important for regulating mood.

Further, it is thought that in people with SAD, the body produces higher levels of melatonin, which makes people feel tired.

Finally, because your body’s internal clock uses the presence or absence of sunlight to time functions such as sleep and wake cycles, lower levels of sunlight can affect this, and make you tired and want to sleep more.

Complications From Seasonal Affective Disorder

It is important to note, SAD can be a risk factor for developing other mental health disorders.

Individuals who don’t seek treatment may also engage in self-harm behaviours and suicidal ideation.

Season affective disorder may also lead to difficulty in relationships, substance abuse, and poor performance and work or school.

Natural Solutions For Seasonal Affective Disorder

There are a number of natural solutions which can help to combat the effects of SAD.

Keep reading as we explore some of these in more detail.

1. Supplement With Vitamin D

You may have heard that it’s important to take vitamin D during the winter months, but might not know the reason for this.

Vitamin D is produced by the skin when you are exposed to sunlight, something which there is less of during the winter.

Furthermore, low levels of vitamin D have been linked to depression.

In 2011, an article in the journal Issues in Mental Health Nursing found individuals given vitamin D supplements had improved mood and lower levels of depression over those in the placebo group.

2. Get A SAD Lamp

As we discussed earlier, one of the causes of SAD is the lack of sunlight, which can affect melatonin levels.

A SAD lamp uses full-spectrum lighting which is about 20 times brighter than regular indoor lighting and can have an anti-depressant effect.

Light therapy involves sitting in front of the SAD lamp for anywhere from 15 to 45 minutes daily, depending on your naturopathic doctor’s guidance.

For some people experiencing SAD, using full-spectrum lighting can have an immediate effect, while others will take longer to notice a difference in their mood.

3. Supplement With Omega-3 Fatty Acids

Omega-3 fatty acids have been extensively studied for their benefit in fighting depression.

A 2019 meta-analysis took a look at 26 different studies on the subject.

These studies had a combined total of 2160 people in them.

The meta-analysis found that omega-3 fatty acids had an overall benefit in reducing the symptoms of depression – particularly ones higher in eicosapentaenoic acid (EPA).

Foods which are high in omega-3s include:

• Chia seeds
• Flax seeds
• Sardines
• Tofu
• Walnuts
• Salmon
• Soybeans
• Winter squash
• Herring
• Mackerel

4. Supplement With Magnesium

Magnesium is a mineral which is important for a wide range of functions in the body.

Low levels of magnesium have been linked to depression and anxiety, due to its effect on the hypothalamic-pituitary-adrenal axis, three glands which control the body’s response to stress.

Foods high in magnesium include:

• Artichokes
• Oat bran
• Barely
• Fish
• Almonds, cashews, and pine nuts
• Beans
• Spinach
• Broccoli
• Pumpkin seeds
• Tomatoes

5. Make Sure You Get Enough Exercise

Not only is exercise good for your physical health, but it can also have a positive impact on your mental health as well.

Furthermore, it doesn’t have any side effects.

Exercise has been showing to increase levels of serotonin, dopamine, and norepinephrine in the brain.

Generally, activities such as walking, jogging, cycling, dancing, or swimming have the most effect on mood.

6. Use St. John’s Wort

A common supplement used to provide treatment for depression is St. John’s Wort.

It has been shown to have the same effectiveness for treating depression as the antidepressant imipramine

St. John’s wort works by affecting the levels of serotonin, dopamine, and noradrenaline in the brain.

If you are considering St. John’s wort, it’s important to be cautious and discuss this with your doctor, as it interacts with a large number of drugs, including birth control pills.

Book An Appointment With Dr. Sheila Dyer

Is the long, cold, Canadian winter getting you down?

Are you not feeling like yourself?

Experiencing low energy levels, and missing the sunlight?

Contact me, Dr. Shelia today.

I’ll meet with you, and we can discuss your specific symptoms, and I’ll work with you to create a treatment plan best suited to your needs.