Natural Solutions for SAD (Seasonal Affective Disorder)

Seasonal Affective Disorder (SAD) is a form of depression that occurs during specific times of the year, most commonly in the autumn and winter months when daylight hours decrease. Read more about how the change of seasons affects us and why here. It is thought to be caused by a lack of sunlight, which affects mood-regulating chemicals like serotonin and melatonin. Fortunately, there are natural techniques and nutritional strategies that can help combat SAD.

1. Nutrition for Combating SAD

The foods you eat can have a significant impact on your mood and energy levels. Certain nutrients are particularly helpful in managing SAD:

a. Vitamin D

• Why it helps: Vitamin D is often called the “sunshine vitamin” because the body produces it when exposed to sunlight. Low levels of vitamin D are linked to mood disorders, including SAD, as it helps regulate serotonin levels.
• Sources: Oily fish (salmon, mackerel), egg yolks, fortified foods (such as cereals and plant-based milks), and supplements. While dietary sources are helpful, many people with SAD may need a vitamin D supplement during the autumn and winter months due to reduced sunlight exposure.

b. Omega-3 Fatty Acids

• Why it helps: Omega-3s, especially the types found in fish (DHA and EPA), have been shown to improve mood and brain function. They reduce inflammation and support serotonin production, which can help alleviate symptoms of depression.
• Sources: Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, walnuts, and fish oil supplements.

c. Complex Carbohydrates

• Why it helps: Carbohydrates promote the release of serotonin, which helps regulate mood. However, it’s important to focus on complex carbohydrates that provide sustained energy without the sugar crashes that come from refined sugars.
• Sources: Whole grains (oats, quinoa, brown rice), sweet potatoes, beans, and lentils.

d. Magnesium

• Why it helps: Magnesium is crucial for many bodily functions, including muscle relaxation and nervous system health. It also plays a role in the production of serotonin and melatonin, helping to improve sleep and mood.
• Sources: Leafy greens (spinach, kale), almonds, pumpkin seeds, bananas, and dark chocolate. Supplements: Magnesium citrate (if you don’t suffer from diarrhea), malate, bisglycinate and threonate are all great options. Also try epsom salt baths – very restorative, relaxing, and a great way to absorb magnesium through the skin.

e. B Vitamins (B6, B12, Folate)

• Why they help: B vitamins support brain health and mood regulation. They are essential for the production of neurotransmitters like serotonin and dopamine. B6 also enables you to absorb magnesium more effectively.
• Sources: Leafy greens, legumes, nuts, seeds, whole grains, eggs, and lean meats. Vitamin B12 is particularly important and is found in animal products like meat, dairy, and eggs. Vegans or vegetarians may need to take a B12 supplement.

f. Probiotics

• Why it helps: A healthy gut is linked to improved mental health, as the gut produces many of the body’s serotonin levels. Probiotics can help balance gut bacteria and positively influence mood.
• Sources: Yogurt, kefir, sauerkraut, kimchi, miso, and other fermented foods.

2. Natural Techniques for Combating SAD

In addition to nutrition, there are various natural lifestyle strategies that can help manage and reduce the symptoms of SAD.

a. Light Therapy

• How it helps: Since SAD is largely caused by reduced exposure to sunlight, light therapy can be one of the most effective treatments. Using a lightbox that mimics natural sunlight (10,000 lux) for 20-30 minutes a day in the morning can help regulate melatonin and serotonin levels, improving mood and energy. There are many recognised reliable brands, so do your homework!
• When to use: This should be done daily from autumn through winter, especially in the early hours of the day to mimic natural daylight patterns.

b. Exercise/movement

• How it helps: Exercise boosts endorphins and serotonin, which improve mood and reduce stress. Regular (20-30 min daily) physical activity also increases energy levels and helps combat the lethargy often associated with SAD.
• What to do: Aim for 30 minutes of moderate aerobic exercise (such as walking, cycling, or swimming) most days. Outdoor exercise is ideal, as it exposes you to more natural light, but indoor workouts can still be beneficial.

c. Mindfulness and Meditation

• How it helps: Mindfulness practices, such as meditation or yoga, help manage stress and improve mental clarity. These techniques encourage relaxation, which can counteract feelings of anxiety and sadness.
• What to do: Practice mindfulness or meditation for 10-20 minutes a day. Simple deep-breathing exercises can also help during moments of anxiety or low mood.

d. Aromatherapy

• How it helps: I love essential oils for balancing my moods very quickly. I particularly recommend lavender, bergamot, and rosemary, to help alleviate stress and improve mood. Bergamot oil, in particular, has been studied for its potential to reduce symptoms of depression.
• How to use: Use essential oils in a diffuser, or dilute them with a carrier oil and apply to the skin (always test for allergies first). You can also use them in baths or during massages for an additional calming effect.

e. Sleep Hygiene

• How it helps: Consistent and high-quality sleep is essential for mood regulation. SAD can disrupt sleep patterns, making it important to maintain good sleep hygiene.
• What to do: Establish a regular sleep schedule, avoid screens before bed, and create a calming bedtime routine. Consider using blue light blocking glasses in the evening to reduce screen light’s effect on melatonin production.

f. Connection with Nature

• How it helps: Spending time outdoors, even in the colder months, can help boost your mood and reduce feelings of isolation. Nature exposure helps balance mental energy, reduce stress, and increase overall wellbeing.
• What to do: Make an effort to spend time outside daily, even if it’s just for a short walk in natural surroundings. This can also help with exposure to natural light.

Conclusion

Combating SAD requires a holistic approach, combining nutrition and natural techniques to regulate mood, energy, and overall wellbeing. By incorporating vitamin D, omega-3s, complex carbs, and other nutrient-rich foods into your diet, alongside practices like light therapy, exercise, and mindfulness, you can help manage and reduce the symptoms of SAD. Maintaining consistent, healthy routines can support both mental and physical health during the darker months.

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