Avoiding being SAD (Seasonal Affective Disorder)

It’s November… in the Midwest. That means that we just lost an hour of after work daylight, the beautiful fall colors have shriveled up and blown away, and it’s now too cold to enjoy a long walk at lunch. Combined with the horrid flashbacks to last winter’s Polar Vortex, I’m already wishing it was April.

While the first snow of the year is quite beautiful, the grey skies that follow can really take their toll. I first realized in high school that my mood took a turn for the worse every year when the sun became a bleary memory. I felt low energy, depressed, easily annoyed. I even had bad posture, which left my shoulders achy. It was like 4 months straight of my worst PMS symptoms. Then I heard the term SAD.

SAD (Seasonal Affective Disorder)is a type of depression that creates a physical and emotional response to a lack of exposure to the sun. About 60% of those affected are women. It tends to evolve into a vicious cycle of feeling lack of motivation, becoming more sedentary, and eventually you degrade into being a perma-stain on the couch. SAD sucks.

Thankfully, there are some easy, healthy solutions! Regardless of whether or not you have an actual diagnosis, you will benefit from each of these winter month lifestyle tips:

1. Get Active! I know. That takes motivation. But TRUST ME, you won’t regret it. Physical activity boosts our immune system, improves our mood, reduces stress, and is also good for your body. Just 30 minutes per day will transform your winter doldrums into a winter wonderland. If you are a hardy soul, it’s ideal to do this outside, because exposure to nature (even in its frozen form) is also a great mood booster. Or stick to the gym if you’re a winter wimp like me (best $10/month in my entire budget!)
2. Ohhhh…MEGA-3! Omega-3s are a fantastic way to maintain good levels of dopamine and serotonin, which your brain produces naturally. These neurotransmitters improve your sense of happiness! Eat your omega-3s in the form of flaxseed, chia, walnuts, and hemp.
3. Zzzzz…  Your body is in need of deep sleep to restore itself and lift you from the fog. Although hot bevvies are oh so cozy, avoid caffeinated ones after 3pm, so you can be fully ready to hit the hay for a solid 8 hours. Don’t let yourself get sucked into the next full season of your favorite show on Netflix, either. Have a bedtime, and stick to it!
4. Get Chock-full of Vitamin D. Normally we can meet our daily quota be simply being exposed to the sun for as little as 15 minutes per day, but this can be challenging when you are bundled up like an Eskimo. The average goal is 40-65 ng/ml of 25 OH vitamin D. You can buy vegan D2 or lichen-based D3 supplements, but should consider asking your doctor about the right choice for your diet.
5. Bump up your Greens! Yes, as my wife always says, “salads are for summertime,” and it can feel wrong to eat them once the cold sets in. So switch it up! This time of year is when I go kale-CRAZY, and start throwing that good green stuff in all my soups, stirfrys, and baked dishes. It may be tempting to go for that creamy comfort food, but you can have the best of both worlds. Eating healthy makes you FEEL more energetic, regardless of the season. Don’t let your good habits hibernate this winter!
6. Be Social. Studies have shown that the happiest countries on the planet are those where people focus on community. In other words, take solace in friendships. Host game nights. Share meals. Enjoy the slower part of this season for the ability to enrich your relationships through deeper conversations. Nothing is as heart-warming as a good hug!