How to Manage Seasonal Affective Disorder by Boosting Vitamin D

Why do people experience higher levels of sadness when the days get shorter and colder? It’s easy to shrug it off as a coincidence, but there’s a scientific reason why this happens. Sunlight provides us with a natural source of Vitamin D, which our bodies need to maintain health. Getting outside is easy when the weather is nice, but it can be a struggle during the winter months. Take a hike or go fishing at Prater’s Mill or check out the George Disney Trail, a popular spot with outdoor enthusiasts. Even if it’s cold outside, there are plenty of ways to get enough sunshine this winter to avoid Seasonal Affective Disorder (SAD), commonly referred to as seasonal depression. This guide will explore ways to manage seasonal depression and how your vitamin D intake directly impacts symptoms.

Do I Have Seasonal Affective Disorder (SAD)?

SAD is a common type of depression linked to reduced sunlight. Be watchful for the following symptoms during the cold winter months:

• Loss of energy and always feeling tired
• Loss in appetite and/or an increase in craving unhealthy foods
• Feelings of sadness or hopelessness
• Loss of interest in hobbies or activities you normally enjoy
• Difficulty concentrating or focusing for long periods
• Sleeping too much or sleeping too little

These symptoms could also indicate other types of depression as well. If you have questions about depression or are experiencing these symptoms, seek a health professional for advice. Depression is a real concern and SAD is just one type that can negatively impact your day-to-day life. If you experience suicidal thoughts or an overwhelming desire not to live at any point, seek immediate help by calling or texting 988 to reach the 988 Suicide & Crisis Lifeline.

How it Works: The Sun’s Effect on Hormones

Why does sunlight have such a big effect on our mood? When the skin is exposed to sunlight, it makes vitamin D from the cholesterol that naturally occurs in our skin cells. A lack of Vitamin D has been directly linked to higher feelings of depression and negative emotions. In addition, the sun regulates your inner clock, otherwise known as the circadian rhythm. When our inner clock gets disrupted so do our hormones. As daytime hours decrease during the winter, hormones such as melatonin and serotonin are affected.

• Melatonin: A naturally occurring hormone produced by the brain to help us sleep when it’s dark. Exposure to light at night can block melatonin production, which can throw off your internal clock and sleep needs.
• Serotonin: A naturally occurring hormone that influences memory function, digestion, sleep, and overall mood. Exposure to sunlight causes the brain to release serotonin.

When these hormones rise or dip to unhealthy levels, your body and mental health could suffer. Knowing how sunlight affects your hormones enables you to take the steps you need to feel better.

Boosting Vitamin D Levels

If you are suffering from SAD symptoms, start by boosting vitamin D levels on your journey toward health. A couple of easy ways to get vitamin D include:

• Go outside: Hiking, walking, exercising, playing sports, or sitting on your front porch are accessible year-round and will expose you to sunlight. Bundle up and go out even if it’s just 15-30 minutes a day.
• Eat vitamin-D rich foods such as fatty fish, yogurt, milk, and eggs.

Alternative Treatments for SAD

Light therapy replicates natural sunlight and serves as a remedy for SAD, commonly combined with self-care strategies. These light boxes emit intense light for 20-30 minutes when you wake up. While certain light boxes might also enhance Vitamin D levels, the primary purpose is to regulate mood and improve sleep quality. It’s advisable to seek advice from your doctor to determine if light therapy suits your needs and to select the most suitable box and treatment approach.

You could also talk to a doctor about supplement options. Over-the-counter supplements may be a good fit for you, especially if sun exposure is limited.

Treating SAD Symptoms Through Self-Care

Self-care is essential when treating SAD symptoms. Self-care will look different for everyone, but a few ideas to consider include:

• Do what you love: reading, cooking, playing an instrument, or walking your dog. Whatever it is, don’t put it off if you know it brings you joy.
• Eat a balanced and nutritious diet while avoiding foods high in sugar or sodium, or foods that are highly processed.
• Exercise regularly whether you go to the gym or take a brisk walk
• Get enough rest and aim to sleep 7-8 hours every night
• Socialize with others and foster human connection

Overcome SAD Symptoms this Winter

Understanding how SAD might impact you helps you take the proper steps to address your mental health. Keep in mind that your wellness is crucial, and prioritizing self-care is important. Get outside this winter or follow these other helpful tips to increase your Vitamin D intake. If you are considering alternative treatments to address SAD symptoms, be sure to talk with a healthcare professional first. For questions about SAD or your vitamin D levels, don’t hesitate to reach out to AFC Urgent Care Dalton.