SAD: Some Tips to Prevent Depression During the Winter Months
Seasonal affective disorder (SAD) isn’t just a case of the winter blues (although the information shared here will definitely help in any case). It is a condition that affects up to 3% of the population and is 4 times higher in women than men. It can commonly lead to suicide ideation and severe depression, with feelings of hopelessness, increase or loss of appetite, over or under sleeping, as well as loss of interest in sex.
Whilst 3% of the population seems like a low number, I do believe that whilst not everyone has full blown SAD, many of us do experience milder forms of it, which can be debilitating in many circumstances.
What causes SAD?
Many studies point to a variety of underlying mechanisms. One of which is the lack of natural light, which inevitably leads to imbalances in hormones such as cortisol and melatonin - the primary chemical messengers in the body that ebb and flow over a 24 hour period to dictate your sleep-wake cycle. They help to regulate our sleep, as well as our drive to wake up feeling refreshed and ready to start the day with energy.
In addition, we also know that a lack of vitamin D3 plays a significant role. Exposure to UV light is the primary way we manufacture vitamin D3 in the body, however, we spend around 6 months of the year without adequate exposure to sunlight, meaning chronic deficiencies of this essential nutrient. Vitamin D3 is an essential cofactor nutrient in the enzyme that converts tryptophan (an amino acid) into 5-HTP, which eventually turns into serotonin - the neurotransmitter that’s associated with positivity, wellbeing and appetite regulation. In those that are obese, there’s an even higher need for vitamin D3 as their ability to store and utilise this nutrient becomes impeded.
Another underlying mechanism is that due to the above two factors, many also experience cravings for more sugary and refined foods, which can further exacerbate the risk of depression due to their ability to increase inflammation in the body, as well as interrupt blood sugar regulation.
My top tips to mitigate the risk of depression during the winter months:
Get your vitamin D3 checked. This is VERY important. Your vitamin D3 levels are a huge risk factor to experiencing depression, as well as having poor immunity (60% of people hospitalised with covid are vitamin D3 deficient). The sweet spot for vitamin D3 is between 75-100 nmol/L. Please note: if your GP says your vitamin D3 are normal, insist on checking them anyway, if they’re below 75 nmol/L, you’ll want at least some supplementation throughout the winter months to prevent deficiency.
Get outside early. Yes, I know it’s brutal. Especially if it’s cold and miserable. But research shows that getting exposure to natural light first thing can help regulate our cortisol and melatonin. Meaning better sleep and better mood.
Avoid blue light 2 hours before bed. Blue light blocks melatonin production, which means crap sleep and poor brain function. This means either investing in some blue light blocking glasses, or turning the lights off and using candles, avoiding screens and reading instead. These are the glasses I recommend: https://www.blublox.com/collections/blue-light-glasses
Prioritise exercise. Exercise is by far the most miraculous instant antidepressant that exists. Exercise stimulates neurotrophic factors that increase neuroplasticity and protect the brain from inflammation. Fit in 30 mins of movement every day and your brain will thank you for it.
Eat anti-inflammatory foods. We all know we will be eating more sugar during Christmas and it’s important to enjoy it, but not at the detriment of your mental wellbeing. Sugar has been shown to increase inflammation in the body and the brain is particularly sensitive to this. To help prevent this, make sure you’re consuming foods rich in antioxidants that can prevent inflammation, such as dark berries, oily fish, green tea (brewed for at least 10 mins), and a wide variety of veggies (in particular the cruciferous family).
Balance blood sugar levels. This means prioritising protein in every meal and snack, as well as slow-releasing carbs. For example, animal proteins such as fish, poultry, eggs and meat, in combination with complex carbs such as root veggies, wholegrains and pulses. If you’re plantbased, make sure you’re combining wholegrains and pulses in the same meal for optimal amino acid profile (i.e brown rice and lentils).
If you struggle with any of these, let me know! I’d be very interested to hear your feedback and where you most need support.
