Hiya Gorgeous!
I often struggle with depression this time of year.
Though it doesn’t totally knock me out, it’s still a wilting bummer that comes on seasonally. In the summer, I love gardening, swimming and, most of all, cycling. The cascade of endorphins and feel-good hormones clear the mental cobwebs and help me stay happy. Strong thighs and mental highs? A twofer!
But when it gets darker earlier, my ability to go for that end-of-day-ride slips and so does my desire to do anything. In addition, I spend a lot less time in the sun (vitamin D!) and so I need to protect myself from the winter blues. And, perhaps, so do you.
Seasonal Affective Disorder (SAD) is a type of depression that impacts millions of people each year.
It generally kicks in as the hours of daylight get shorter and can last till early spring. Apparently, 60-90% of folks with SAD are women. Guys certainly aren’t immune but us gals seem to struggle with it more.
We experience long winters here in New England so it’s super important to be mindful of what my body needs amidst the snow banks—otherwise, hello cravings! Namely, simple carbs, wine and way too much TV—followed by fatigue and moodiness. Sound familiar?
Here are ten tips to help you with Seasonal Affective Disorder.
1. Make sure you’re taking vitamin D
In addition to many cancers, high blood pressure, diabetes and heart disease, a vitamin D deficiency is also linked to depression. So if you’re feeling SAD, now is a good time to get your D levels tested. According to my friend Dr. Mark Hyman, you want to get tested for 25 OH vitamin D. For optimal range, you should be 100 to 160 nmol/L or 40 to 65 ng/ml. For cancer patients, it’s closer to 80.
Most integrative docs recommend at least 1,000 IU’s of vitamin D2 or D3 daily in winter months, and more (up to 5,000 IU’s) if you’re heading into winter already low. There are two types of vitamin D: D2 and D3. D2 is plant-based and D3 is almost always animal-based. Most research has shown that vitamin D3 is more efficiently absorbed compared with vitamin D2. So, you may want to choose vitamin D3 to get the most out of your supplement—this decision is totally up to you. Until recently, there were no vegan forms of D3, although, this has recently changed. Both the Vitashine and the Garden of Life brands now make vegan D3 supplements. Unfortunately, I cannot vouch for their effectiveness so you’ll need to make your own choice.
2. Up your omega-3 intake
Omega-3’s can help maintain healthy levels of the brain chemicals dopamine and serotonin (the feel good neurotransmitters) that increase happiness and reduce symptoms of depression. Vegan sources of omega-3’s include flaxseed, hemp, chia and walnuts. For more info on how to include these essential fats in your day, plus some tasty omega-filled recipe ideas, check out my healthy fats blog here.
3. Get aerobic exercise
Exercise not only improves our mood but it also reduces anxiety and stress, both of which can worsen depression. Take a spin class, do an online workout or groove to your favorite rhythm (Beyonce always cures my blues). Shoot for at least 30 minutes per day, 5 days per week. You will feel so much better if you move consistently.
4. Purchase one of those sun lamps and get a dawn simulator alarm clock
Although I haven’t tried it, I know many people who swear by light therapy. Basically, you regularly sit in front of a special light box that emits full-spectrum light similar in composition to sunlight. It’s been shown to be very effective for helping people with Seasonal Affective Disorder. Dr. Weil goes into great detail about light therapy in this article. Might be worth a shot!
Also, if you use an alarm clock that normally beeps or blares music while it’s still dark out, consider getting a dawn simulator clock which gradually increases the light in your room to wake you up more naturally.
5. Go outside anyway
Exposure to outdoor light is still important so try to get outside daily for at least 10 minutes. Yes, it’s cloudy but light still pokes through and tickles your brain through your glorious peepers. This increases both your serotonin and dopamine levels, which as I mentioned above, both play a starring role in your joy factor.
6. Leave the hermitage (and not just for dinner and drinks)
If you get that cooped up, bored feeling over the winter months, shake it up. Go to local book readings, have tea with friends, go for a drive, window shop in a place that inspires you. Mix up your routine, it will do you a world of good. And don’t forget the power of Zoom. I Zoom with my friend pack weekly. Though I’m not technically leaving the hermitage, it can feel like I am.
7. “Warm” up your green drinks and recipe repertoire
Green juices, smoothies and salads can be less appealing when all you want is a cup of hot cocoa. But, juice can have a “warming” effect if you add a little kick to it. I like to put extra ginger in my green juice when it gets chilly outside. It promotes circulation and healthy digestion. Grab a copy of Crazy Sexy Juice for tons of warming green drink recipes, like the Spicy Sweetie juice. I also love sipping a cup of my Cashew Chai Milk by the fire on chilly evenings.
8. Sleep
Stick to a consistent sleep schedule. Don’t miss your 8 hours of zzz’s and don’t oversleep like a teenager either. Get your cute, fully-rested ass out of bed and carpe diem. There are many ways to set yourself up for sleep success. They include a cool room, covering or removing electronic gadgets that emit light (this messes with your pineal gland and melatonin levels) and staying away from caffeine past 10 a.m. For more info, check out my 10 tips for healthy and restorative sleep here and my top 5 foods for healthy sleep here.
9. Don’t eat shitty food
Improve your diet, improve your mood. Ok, so this isn’t a newsflash, but crap food creates crap thoughts, sleep and health. Yet when we’re blue, we often go crazy with the crap. But, here’s the sitch: Trans fats, sugar (all that Halloween candy you stole from your child), processed carbs, etc. all contribute to the overall malaise that goes hand in hand with SAD. Protect your brain chemistry, your metabolism and your blood sugar by choosing whole foods, healthy fats and lots of fibrous plant-tastic snacks and meals.
10. Try some essential oils
Essential oils can be super effective at easing anxiety, depression and fostering healthy sleep during the winter months. A couple drops of bergamot or lavender in my bath can help my mood tremendously. Check out my essential oils blog here for more details.
Your turn: Do you struggle with depression during the winter months? If so, please share, especially if you have any tips for lifting your mood.
Peace and happy days,
Can you share your cashew chai recipe?
Hi Kris
This is certainly something that can creep up on a person. Thanks for the tips. I often forget to mention the vitamin D to friends talking about their blues. I find meditation like the ones you provide a valuable all season resource for keeping that inner awareness of what is happening, what thoughts are bubbling up and where on the scale feelings are. Did a winter yoga retreat a few years ago and wish I could do one every winter. Sun, surf, morning yoga, healthy food, meditation, evening yoga, massage, power off at 10. I feel better just remembering. Namaste.
Yes sometimes we can be sad, now does that mean we should add more tryptophan, gaba for calm, more dopamine for energy or acetylcholine is the speed & delevery system four all four biochemical levels and its responsible for memory of course again this all comes from food, like beats = glutamine the immediate precursor to gaba. Now if we can bring all this together. like u said Kriss if we can make our intension from the getgo, upon awaking & eat to have a comfortable level of biochemicles, so our actions, our intensions, Faith & as Hippocrates said thy food be thy medicine, pharmas a quick fix as is junk temporary as are synthetic vitamins once immune realizes its junk it doesnt accept it it spits it out as foreign. We can put our effort into being happy or sad, if we notice sadness, do not dwell, put total effort towards all the happy memories to the surface, heal the sadness with love and gradtitude. This is a plan we will conquer Kriss, body, mind & soul I Love u & I will make u pure, clean full of Love, jeremy
Which sun lamp do you recommend? Thank you!
I’m the complete opposite when it comes to tips.. I do use a lamp (sunrise srs320) and it really helps but it’s best to restrict it to mornings only otherwise you’re up all night like a bat lol.
I don’t exercise or take any supplements but your articles opened my eyes to what I should be doing.
It was only this year I figured out I’ve got an issue. I found info at lumie.com which was helpful as well as a guide at 10 warriors (link below)
Hi Folks. I have been affected with SAD for a number of years. Not officially diagnosed by a Doctor..but being a retired Nurse I had an idea it was SAD. So I bought a bright light lamp. I use it every autumn & can see the difference it makes. But this Autumn it has come on…worse than it was other years, Totally fatigued… need to sleep during the day.. I am retired..so can if I need… also I can feel quite dizzy & wobbly at times too. I have made an appointment to see my GP . Maybe I need a supplement of Serotonin ? Can any of you advise please . Thanks . Veronica.
Thank you, sweet Kris, for this great and informative message. I wanted to let you know that the light lamp REALLY helps with SAD. I get really down in the winter (I grew up in sunny LA -what am I doing in New England??? brrrr) Anyway, the lamp light is my God-send. I feel so much better when I use it. Another thing I do is if it’s a sunny day (meaning the sun is out) I sit as long as I can near a sunny window. There’s nothing like the rays of the sun to give me a boost – sometimes I only have 10 minutes but when it’s a sunny day I take advantage of the real deal. Good luck with your SAD and the rest of the winter, and pls keep your upbeat and happy emails and messages coming. I love you!! Mary from Massachusetts
I just wanted to share a video I made about “Beating SADness”. I definitely get Seasonal Affective Disorder with the time change and winter months. I use a supplement (Rhodiola) that really helps me, https://www.youtube.com/watch?v=VpXliSWIN7s .
I work outdoors every day as I am a builder, and I still feel that I need more outdoor time!!! Been suffering with SAD for at least 15 years. It really does exist, come spring I am a different person…goner give this vitamin D and omega 3 thing a go. I have tried mindfulness techniques which I feel can work if u can stick to the methods!!!
Kris,
Thanks so much for your post! Makes me feel better to know I’m not the only on suffering from SAD. My physician recommended light therapy and since I’ve been using my aura daylight therapy lamp I’m a changed person. I’m upbeat and optimistic no matter the weather. Dr Gonzalez passed on a promo code offered especially to his patient’s by the manufacturer
and I’m posting it for future readers. Please keep the posts coming!
Amazon. Promo code V9Y5VH6U 10% discount
http://www.amazon.com/dp/B00RJ26HPY
What to do when I’ve tried all the above and last winter was the worst winter I have ever experienced? I think I have developed Post Traumatic Stress Disorder as a result. I live in Pittsburgh, PA where we get about 3 days of sun in the winter and it was -22 for weeks on end (making going outside very difficult, as well as dangerous).
I can’t move because my husband is cemented to the ground in PA.
Anyone have any insight for me? Or, am I hopeless?
Have u tried mindfulness techniques,? They can be good if u can spare 10 mins a day on them. But the trick is to keep at it regularly..
Dear Julie,
Take a trip somewhere it is sunny! Without husband if need be! L.
In spite of all the things one can possibly due for SAD, including all the above suggestions, I have found that the best treatment of all is to live in a sunnier area. I have been suffering terribly try to live or visit cloudier places. I now live in Western North Carolina, which I am finding to be far gloomier than everyone told me it would be. I have learned the hard way that the only way I am going to beat SAD is to live in a place with at least 75% annual sunshine. I lived in Denver, CO for years and though they say there is plenty of sun there, I would suffer every spring when they would get these snow stroms and sometimes into summer. Denver has only 69% sunshine and that was not enough. When I lived in Southern CO for four months during the winter, I could handle a grey day here and there, but I continued to get happier and more energetic the longer I was there. I refuse to live any longer in some area where I have to fight that hard to maintain my mental health. I really suffered again this year and I want to be done with SAD. Moving can accomplish a lot if you can swing it.
Hello, I am Noortje and I live in Holland.
I know I have Sad for many years. I do al the tips you said and I go in the middle of the winter to a Sunny place for two or three weeks. That meens that I never go so deep than in the past (I know that is a expensive solution).
I go , in the wintertime, to bioresonance therapy. I do that now for 12 years and this is really helping!
I wish you al the Sunny winters,
Noortje.
I always have a great bright colour painted toes, so that every morning when I come out the shower I have a bright pretty toes looking up at me!
Great article! I was surprised by your tip saying “Sleep.” since personally when I’m down in the dumps, I tend to oversleep. Then I noticed the tip was actually about keeping a CONSISTENT sleep schedule. That’s something I DEFINITELY need to work on myself. Also, ginger in my juice sounds delicious, I definitely need to try that one out too.
Thank you. Always love your articles. Yes, I fully agree, one needs to get to the great outdoors !!! I just came in from a 45 minute snow hike and shoveling session :). It was cold, it was windy BUT it was sunny and gorgeous. There are not too many days my lab and I don’t get outdoors for at least 45 minutes. I am a firm believer that nature heals in many ways. Just winding down treatments for breast cancer. I got through it with daily walks and daily visits to the outdoors. Mind, body and spirit had much to do with my ability to deal with it all. I also can say that I do experience depression, always have, and since finding a clean eating lifestyle and the outdoors, I do not struggle with it much at all.
The best defense against feeling like the walls are closing in is reaching for the dog leash. If you don’t have your own dog, borrow someone else’s and they will think you are an angel. Agreed that ALWAYS a brisk walk helps with mind and body and more so spirit in the winter months. I also have a light box, and use it from November -. All good, and whatever it takes to boost the spirit I will try. 🙂
Great article. Thanks for sharing.
The best way to take charge of SAD is to get outside while the sun is shining. I love to take my beautiful dog for snowy walks in the woods as the sun streams through the bare branches. Or winter walks on the beach are invigorating and healing.
It seems sometimes I go to work before the sun is rising, and get home as the sun is setting. So even a quick walk around the block is better than nothing. And having a dog forces you to get outside. The days are getting longer at this point, and that alone lifts my spirits.
I know I have a D3 deficiency and I’d like to be out in the sun more, but I don’t want sunspots!! And I agree, it’s harder to be motivated to get out and exercise when it’s so freezing cold. But I went out the other day on a snowy walk with my husband and it was like taking a good mood pill 🙂
I have also read that when taking Vitamin D, it is also important to make sure there is Vitamin K in your diet to help with absorption.
FYI:
http://www.realfarmacy.com/youre-taking-oral-vitamin-d-supplement-without-essential-nutrient-youre-jeopardizing-health/