Seasonal variation in mood is very common in northern latitude climates where the sun is low in the horizon, even during the noon hour the average daily sun exposure is limited. This decrease in light exposure can leave people feeling gloomy or even depressed.
Seasonal Affective Disorder (SAD) is a common psychological state that can carry heavy consequences including severe depression which may need to be treated with medication. However, milder forms of this condition include Syndromal Seasonal Affective Disorder (SSAD) which is actually more common. It is estimated that 14.3% of the US population suffer from SSAD.
Often, people report the following: sleeping more than usual, cravings for sugar, starchy foods, or alcohol, weight gain, irritability, conflicts with other people, heaviness of arms and legs, and behavior disturbances (especially in children). The first step in addressing these symptoms is to consult with your healthcare provider to establish the severity of your situation. Once this has been done, consider some of the following suggestions to both improve mood and give you an extra boost when you are longing for more light.
1. Phototherapy or Light Therapy. Of all the natural ways to improve your condition, light therapy has been studied the most. Studies have shown that 2 hours of daily exposure is effective in improving mood without side effects. There are commercially available light sources, called light boxes, that can be purchased or prescribed by your healthcare provider.
2. Daily outdoor exercises. 30 min of daily midday sun exposure in combination with exercise (walking, running, hiking, etc) has been shown to be helpful.
3. Starting a vitamin D supplement. To prepare for our lower light exposure in winter it is important to supplement with vitamin D. People without adequate vitamin D may experience fatigue, a weakened immune system, and bodily aches and pains. Keeping your immune system functioning optimally is important for total body (mental and physical) health.
It is important, however, to consult with a naturopathic doctor to ensure proper treatment of all of your symptoms. Remember, there are things you can do so you don’t have to be “blue” during this spectacular time of the year.