SAD No More: Regain Your Winter Sparkle
As the days grow shorter and the weather turns colder, take a moment to consider how you can protect your physical and mental health this winter. This month, we’re giving you the run-down on Seasonal Affective Disorder (SAD), a common condition experienced during this time of year.
What is SAD?
As the name suggests, SAD is a seasonal disorder which typically worsens in the winter months. It is a type of depression which coincides with the changes in environment that happen in the colder times of year.
It affects 1 in 3 people in the UK and can vary greatly in severity between those affected. The most common symptoms include:
- Persistent low mood
- Lethargy
- Loss of interest in usual activities
- Weight gain, craving carbohydrates
- ‘Brain fog’
- Physical aches or pains
- Headaches
- Cramps and/or digestive problems without a clear physical cause and do not resolve with treatment
Who is at risk of SAD?
SAD is more prevalent among women and individuals living in regions with limited daylight hours. A study evaluating 12 UK regions for susceptibility to SAD, ranked the South West 5th with 60.1% of respondents reporting increased anxiety during autumn and winter.
Those who experience other mental health conditions, such as anxiety, depression, or ADHD, or have family members who do, are also more prone to developing SAD.
Why do people get SAD?
Our understanding of SAD and the mechanisms behind it is still in its early stages. However, the current consensus is that there is a significant connection between SAD and factors such as light exposure, hormone levels, and biorhythms.
Sunlight
Lower levels of sunlight in the winter has several knock-on effects. Less sunlight leads to changes in the levels of melatonin and serotonin hormones. It is also very important for helping regulate our circadian rhythms or ‘body clock’, which tells our bodies when it is time to wake up and go to sleep.
Limited sunlight limits the amount of vitamin D we produce. We get vitamin D in two main ways: from our diet, and through sunlight hitting our skin. In autumn and winter, the sun is not strong enough for the body to make vitamin D, and it can be hard to get enough from diet alone. More on this later…
Hormone levels and biorhythms
Changes in the levels of hormones such as melatonin and serotonin, which are both involved in maintaining and regulating our body’s daily rhythms in relation to changes in night and day cycles. This means that people with SAD are less able to adapt to the seasonal changes in the length of days, causing changes to sleep, mood and behaviour.
Levels of melatonin, commonly known as the ‘sleep hormone’ increase with SAD, making you feel more tired.
Levels of serotonin however are reduced. Serotonin is often referred to as one of the ‘happy hormones’ so these lower levels lead to lower mood.
How can we combat SAD?
The best thing for SAD is to get as much sunlight as you can. First thing in the morning is recommended, to help regulate your body clock. Here’s a couple of my favourite tips for achieving this:
Work indoors for the majority of your day? Try moving your desk in front of a window if you can, and open any curtains or blinds.
For those early risers among us who often wake up in the dark, consider buying a SAD lamp. These lights are designed to produce enough light to help regulate your body clock and reduce the symptoms of SAD. Some models also double as an alarm clock. They can gradually brighten at a pre-set time to mimic a more natural and gradual awakening. That said, you want to make sure that you are getting a SAD lamp that is effective. Make sure that the light box can produce 10,000 lux. Then, try to use it for about 30-45 minutes a day – ideally first thing in the morning for best results.
Exercise! I’m sure it will come to no-one’s surprise that exercise is a great way to improve your mood and overall health, with well established benefits in fighting low mood, improving sleep quality and increasing energy levels. Consider moving your exercise outdoors to boost those light levels further!
Vitamin D supplements can be very helpful in making up the difference in production of vitamin D in the winter months – it’s a given that everyone should consider taking a daily vitamin D supplement. Especially as 87% of Brits are deficient in the winter months! For more information on this must-have supplement, check out our insightful blog by Nadene Lidington.
SAD (Seasonal Affective Disorder) is a common condition that affects many people. This winter, take charge of your well-being and boost your mood by proactively tackling SAD!
