Are you feeling SAD?

As the seasons change, so can our moods. For some, the shorter days and longer nights bring more than just cooler weather—they bring a deep sense of fatigue, sadness, and difficulty concentrating.

This condition, known as Seasonal Affective Disorder (SAD), affects millions of people each year, particularly in countries with less daylight during winter months.

In this edition of Health Hub, we’ll take a closer look at SAD, its impact on our health, and practical steps you can take to support your well-being during the darker months.

What Is Seasonal Affective Disorder?

SAD is a type of depression that follows a seasonal pattern, typically emerging in autumn and winter when daylight hours are reduced. Its exact cause isn’t fully understood, but it’s believed to be linked to disruptions in our body’s internal clock (circadian rhythm) and lower levels of serotonin and dopamine.

Common Symptoms of SAD:

•       Persistent low mood or feelings of hopelessness in the winter.
•       Lack of energy and excessive sleepiness during the day.
•       Difficulty concentrating or staying motivated.
•       Cravings for carbohydrates and weight gain.
•       Withdrawal from social activities.

These symptoms often ease in spring and summer but can feel overwhelming during the darker months.

The Science Behind SAD

Our bodies rely on natural light to regulate melatonin, serotonin and dopamine levels. Reduced exposure to sunlight can:

• Increase melatonin production, making us feel drowsy or lethargic.
• Lower serotonin levels, leading to mood disturbances and feeling of overwhelm.
• Reduced dopamine levels, which affect motivation and the capacity to experience pleasure. When dopamine is depleted we can struggle to pursue goals and fail to derive enjoyment from activities we typically find rewarding.
• Disrupt the body’s circadian rhythm, which can cause sleep irregularities and fatigue.

Not surprisingly studies have clearly shown that people living at higher latitudes are more susceptible to SAD due to the reduced daylight hours in winter.

How to Support Your Mental Health During Winter 

If you’re experiencing symptoms of SAD, there are several steps that can taken to improve mood and energy levels:

Maximise Your Exposure to Natural Light

Start your day by spending time outdoors within 30 minutes of waking. Even on overcast days, natural light helps reset your circadian rhythm and boost serotonin levels. Consider rearranging your home or workspace to sit closer to windows. 

Light Therapy

Lightboxes that mimic natural sunlight can be a powerful tool for managing SAD. Aim for 20-30 minutes of exposure daily, preferably in the morning, to help regulate melatonin and serotonin it is thought that sitting near a light box emitting around 10,000 lux seems to be optimum. 

Being Physically Active

Regular exercise, especially outdoors, can help lift your mood, such as walking, jogging, or yoga in natural light. Lifting weights both for men and woman has been shown to promote the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, learning, and emotional resilience.

Prioritise Sleep Hygiene

Maintain a consistent sleep schedule, going to bed and waking up at the same time each day. Avoid screens and bright artificial lights at least an hour before bed to allow melatonin production to kick in.

Nourish Your Body

Eating a diet rich in protein and good quality fats have been shown to support brain health. Keep an eye on cravings for sugary or starchy foods—while they provide a temporary energy boost, they can worsen fatigue and mood swings over time.

Supplements

Vitamin D is probably the most essential nutrient during the winter and can be very helpful for those with S.A.D. It is worth ensuring that levels are optimum, I always recommend getting a blood test to make sure levels are sufficient. For most us we should be in the reference range of between 75 and 150 nmol/L.

Magnesium can support mood, help with energy levels and sleep.

Omega 3 fatty acids has been shown to improve mood in many studies, such as those present in our Wild Alaskan Salmon Oil. 

Shop Wild Alaskan Salmon Oil

A Holistic Approach to Winter Wellness

In Chinese medicine the ancient medical texts discuss the importance of embracing winter hibernation, that we need to align with the natural ebb and flow of life and creating time and space for restoration and renewal. One of these ancient texts is called the ‘Huang De Neijing’ and it discusses that just a really cold winter can result in more abundant harvest in the autumn, that the same can be applies to us. The more we rest in the winter-time and honour the seasonal slowdown the healthier and more productive we will be at other times of year.

All of us can support our mood and energy levels with often very simple but important lifestyle changes. However, if you're experiencing ongoing mood issues, I recommend that you consult a healthcare professional for guidance tailored to your specific situation.