WINTER BLUES OR SEASONAL AFFECTIVE DISORDER (SAD) - and it's Management

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As the winter comes in full force with a dip in the temperature, we may also notice a dip in our mood and energy. 

Winter blues or SAD may be due to decreased sunlight exposure in winter causing reduced serotonin levels, disrupted circadian rhythm, and disrupted melatonin levels.

This leads to reduced energy levels, demotivation, lethargy, oversleeping, weight gain, increased cravings for carbs and sugar, fatigue, brain fog, difficulty concentrating, and even depression.

Though SAD is observed usually during fall and winter, it may rarely be observed in spring and summer as well.  


So how do we manage/avoid Winter blues and SAD?

1) Phototherapy - Taking in the sunlight in winter by spending at least 15-20 mins every day under the sun is important. 

2) Physical activity - Make a conscious effort to be physically active every day. Incorporating walking, running, and aerobic exercises into the daily routine help improve energy levels. 

3) Maintaining a routine - Your Circadian rhythm and Melatonin levels are already disrupted due to reduced sunlight and winter. It is important to sleep and wake up at a set time and maintain a routine to avoid further disruption of the Circadian rhythm and melatonin levels. 

4) Vitamin D supplementation - Hypovitaminosis D / Vitamin D deficiency is also associated with reduced energy levels and depression. Due to limited sunlight exposure taking Vitamin D supplementation during winter is crucial. 

5) Improving Serotonin levels - Taking a nutritious diet, exercising, doing activities you love, and relaxing activities are all great ways to improve serotonin levels. 

Seasons will come and go but the dedication to maintaining one's physical and mental well-being during all the seasons is the key. 


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