How to Manage the Winter Blues: 10 Natural Steps to Improve Your Mood This Winter
During the winter, we all experience a few gloomy snow days that make us feel discouraged, sleepy, and a little sad.
But maybe you’re experiencing more “off days” than normal, and it’s impacting your quality of life. You may be experiencing “the winter blues,” also known as Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
SAD impacts roughly 25-35% of the population and is typically experienced throughout the fall and winter months. It improves when spring arrives and the days grow longer and warmer. Although SAD symptoms and their severity look different for everyone, they often include:
Persistently low moods and energy levels
Sleeping difficulties
Decreased social interaction
Constant lack of motivation or concentration
Fatigue and irritability
An increase or decrease in weight and appetite
If you experience these symptoms for multiple winters in a row, you may have SAD.
What causes Seasonal Affective Disorder?
Contributing factors to the winter blues can include any combination of the following:
Less sunlight exposure, which leads to decreased vitamin D levels
Increased stress during the holidays
Less time spent outdoors connecting with nature
Fewer social interactions
Less physical activity due to shorter days and cooler weather
Circadian Rhythm Dysfunction from the lack of sunlight (Your circadian rhythm, the internal 24-hour clock affected by light & darkness exposure, regulates your hormones, sleep cycle and so much more.)
If you think you have SAD, talk to a health professional and incorporate these 10 habits into your life to help improve your symptoms naturally.
Ten steps to naturally improve your winter blues
Exercise regularly. Exercise is a great mood booster. Whether it’s a 30-minute walk outdoors, a yoga session, or a 10-minute workout in your kitchen, integrate exercise you enjoy into each day to help your body release endorphins and lift your mood.
Take a daily walk. Regardless of the weather, prioritize spending time outdoors on a regular basis. Exposing your eyes to sunlight helps regulate your circadian rhythm for appropriate cortisol and melatonin production, impacting your sleep quality and how you feel. Sunlight supports vitamin D synthesis, which plays a role in boosting serotonin levels. It also impacts your hormone regulation, affecting your mood.
Look into a sunlamp. If you live in an area with limited sunlight during the winter, consider investing in a sunlamp to help improve SAD symptoms. For best results, choose a sunlamp with 10,000 lux. When using your sunlamp, maintain the recommended distance between the lamp and your face, position it at an angle to avoid a direct glare, and avoid looking directly into the light.
Cook with turmeric. The anti-inflammatory properties of turmeric (curcumin) help lower inflammation levels in the body. Since research shows that inflammation and depression are connected, try adding fresh or dried turmeric along with black pepper (which increases absorption) to your meals throughout the winter months. I love adding fresh turmeric to a morning smoothie.
Drink more tea. Add a cup of English Breakfast or Matcha tea to your morning routine to keep you feeling warm, cozy, and happy. These teas contain the antioxidant L-theanine, which studies show can help improve depression symptoms.
Take a magnesium supplement. Magnesium can help boost your energy, improve sleep, and lower stress levels. My three favorite magnesium-rich foods are dark chocolate (70% cacao or greater), avocados, and nuts. However, with the majority suffering from magnesium deficiency, consider a supplement to help alleviate your winter blues symptoms.
With so many options on the market, choosing a high-quality magnesium supplement suited to your needs can be overwhelming. Avoid magnesium oxide, which is the least bioavailable option. I recommend this magnesium supplement to my clients struggling with mood and sleep; the added GABA can be very beneficial for calming a busy mind.
Try CBD to help you sleep. Did you know we make our own endocannabinoids and that they play an important role in the sleep-wake cycle? If you’re struggling with sleep, consider CBD supplements to support your body’s production of endocannabinoids (I use both CBD oils and gummies.). If your SAD is keeping you from a full night’s rest, these are my favorite CBD gummies.
Stimulate your vagus nerve. Stimulating the vagus nerve–the gut-brain connector that regulates digestion, heart rate, breathing, mood, and reflexes–can help alleviate depression. Try this yourself by practicing 4-7-8 breathing or by taking cold, breathing-controlled showers targeted at the base of your skull and sides of your neck.
Consider acupuncture. Research shows acupuncture is a safe, effective treatment method for different kinds of depression.
Prioritize gut health. With 95% of your serotonin created & stored in your gut, you must protect your gut health. Consume organic foods to help eliminate toxins and pesticides in your digestive system and prioritize fiber-rich foods to feed your gut microbes and balance your blood sugar levels. If you’re looking for extra support with healing your gut, book a consultation with us here at GreenMind.
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While these 10 steps can help you naturally manage your ‘winter blue’ symptoms and improve your quality of life, please reach out to your personal health professional to discuss your questions and treatment options.
Want extra support for naturally improving your SAD? Here at GreenMind, we offer science-based, functional health guidance and personalized treatments to help you thrive and reach your personal health goals. Contact us today for a consult!
As an affiliate, I earn from qualifying purchases.
Resources:
Cole, W. Winter Blues? The Best Supplements + Self-Care Tips To Battle Seasonal Affective Disorder. Dr. Will Cole. https://drwillcole.com/functional-medicine/supplements-self-care-to-battle-seasonal-blues
Livingston, M. (2020, March 8). Do you have seasonal affective disorder? The science behind it. Parsley Health. https://www.parsleyhealth.com/blog/what-is-seasonal-affective-disorder/
David Asprey. (n.d.). What To Do About the Winter Blues. Dave Asprey. https://daveasprey.com/winter-blues/
Patrick, R. Ames, B. (2015, June 29) Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. PubMed. Retrieved 11/14/2022 from https://pubmed.ncbi.nlm.nih.gov/25713056/
Pjrek et al (2019, October 1). The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. PubMed. Retrieved November 14, 2022, from https://pubmed.ncbi.nlm.nih.gov/31574513/
Hidese et al (2017, April 27). Effects of chronic l-theanine administration in patients with major depressive disorder: an open-label study. PubMed. Retrieved November 14, 2022, from https://pubmed.ncbi.nlm.nih.gov/27396868/
Davis, J. (2022, October 28). 7 ways magnesium can benefit physical and mental health. Body Nutrition. https://bodynutrition.org/magnesium-benefits/
Shannon, S. (2019, January 7). Cannabidiol in Anxiety and Sleep: A Large Case Series. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
Yeung. Et al. (2011, April 13). A pilot study of acupuncture augmentation therapy in antidepressant partial and non-responders with major depressive disorder. PubMed. Retrieved November 14, 2022, from https://pubmed.ncbi.nlm.nih.gov/20692042/
Murillo-Rodríguez, E., Budde, H., Veras, A. B., Rocha, N. B., Telles-Correia, D., Monteiro, D., Cid, L., Yamamoto, T., Machado, S., & Torterolo, P. (2020). The Endocannabinoid System May Modulate Sleep Disorders in Aging. Current neuropharmacology, 18(2), 97–108. https://doi.org/10.2174/1570159X17666190801155922