Feeling under the weather during the winter? Besides the heavy snow shovelling and trying to escape cold and flu, there is a scientific reason why you might be feeling blue during the colder seasons. You may be having trouble concentrating and finding motivation to get work done, and the only thing you can think about doing is staying in bed due to the constant fatigue that won’t go away no matter how much you sleep. These are all signs of seasonal affective disorder, or SAD for short. Let’s dive into why this happens and how we can combat these symptoms so we can feel a bit brighter.

What is seasonal affective disorder (SAD)?

Just as its abbreviation sounds, seasonal affective disorder (SAD) is a type of depression that arises during certain seasons. For some people, it occurs during the spring and summer months but in most cases, it happens during the fall and winter months. SAD differs from your typical winter blues that stick around for a short period. While it’s common to feel down and crave some TLC, SAD is a little more persistent with its symptoms.

These symptoms can include:
Low mood
Oversleeping
Difficulty concentrating
Overeating
Low energy

If you’re experiencing SAD symptoms, it’s best to discuss them with your healthcare practitioner.

Why do we get SAD?

While researchers have been unable to prove exactly what causes SAD, there are several factors we can consider. Seasonal affective disorder is more likely to affect those who live further away from the equator (which isn’t great news for us Canadians). During the winter months, we’re experiencing fewer hours of sunlight compared to the summertime. This leads to lower levels of vitamin D, resulting in fatigue and mood changes. But that’s not the only culprit. The sudden decrease in sunlight causes our body to produce more melatonin and less serotonin, which disrupts our body’s internal clock. All that is to say, the less sun we have, the more dull we feel.

So, how can we address this?

Light therapy

A light therapy box emits 10,000 lux, or units of illumination, to mimic the light we get from the sun during the darker winter mornings. With 30 minutes of daily usage, it can help relieve SAD symptoms and support your circadian rhythm (which is your body’s built-in clock). It’s recommended to be used within the first hour of waking up to simulate a sunrise.

Vitamin D

To make up for the loss of vitamin D we would typically get from the sun, vitamin D supplements are a great option to introduce into your routine. This sunny vitamin is shown to support mood and alleviate symptoms such as fatigue. CanPrev’s D3 softgels come in 2500IU for an extra boost of vitamin D so you’ll have the energy to take on the day. If you prefer to customize your dosage, D3 drops is a great option as well.

Physical activity

The more we move, the more happy hormones we release! Our bodies produce chemicals like dopamine and serotonin to make us feel good. That means improved mood and motivation. Take advantage of the cold weather with trips to the snowy hills for a day of snowboarding or skiing, or glide across ice with some ice skating. If outdoor activities are too cold for your liking, going to the gym, taking fitness classes or even dance classes are a great way to get the body moving.

Nutrients for mood

Many natural ingredients boost how we feel as well! For example, saffron is a delicious spice with many health benefits. It’s been found to increase dopamine levels and improve our moods. Another great food for our mind is gamma-aminobutyric acid (GABA). GABA is an inhibitory neurotransmitter that helps calm the mind while decreasing levels of anxiety and insomnia. This can provide relief to feelings of agitation that SAD can cause. CanPrev’s GABA 500 provides 500mg of GABA to promote stress relief and temporary relaxation for days we experience anxiousness.

Start ahead for next season

It’s important to understand that you’re not alone in experiencing SAD symptoms. The most crucial step is to recognize how you feel and acknowledge that your body is adapting to changes in your environment that are out of your control. While it may seem difficult to add to your routine, the results will feel extra rewarding! Continue practicing these habits all year round and start the next winter season feeling great.

Sources
Seasonal affective disorder (SAD)
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder: Using Light Therapy