Keeping Fit: Tips for how to manage seasonal affective disorder

Published 11:00 am Saturday, December 14, 2024

: Aaron Mendez

Does this weather make you feel sad? Some people associate winter with coziness and cheer, but the colder months don’t feel quite as festive for everyone. For some, the darker days and colder weather can serve as a trigger for seasonal affective disorder. Seasonal affective disorder is a combination of biological and mood disturbances typically occurring in the autumn and winter. The disorder is characterized by recurrent episodes of depression, hypersomnia and weight gain.

The American Psychiatric Association states that about 5% of the U.S. population experiences seasonal affective disorder, with symptoms present for about 40% of the year. Additionally, people who live in areas furthest from the equator, like the northern regions of the United States including Alaska and New England, tend to experience seasonal affective disorder more due to significantly shorter daylight hours during winter months. You may be wondering what you can do to combat this disorder. Keep reading to discover four mood-boosting strategies to improve your sense of well-being.

Natural light plays a crucial role in regulating your body’s internal clock, or circadian rhythms, influencing sleep, mood and energy levels. One simple step you can take to help manage seasonal depression is to go on daily walks within a few hours of waking up. Exposure to sunlight increases the brain’s production of serotonin, a neurotransmitter that helps regulate mood and promote feelings of well-being. Other ways to maximize exposure are to open curtains and blinds to let in as much natural light as possible or you can rearrange your work station to sit near windows to maximize natural light exposure indoors.

Diet modifications

Maintaining a healthy diet can help with seasonal affective disorder by supporting brain health, energy levels and mood. Eating balanced meals that include protein, healthy fats and fiber will help maintain steady energy throughout the day. Incorporating complex carbohydrates such as whole grains, potatoes and legumes can enhance serotonin production. Moreover, consuming Omega-3 fatty acids, which are found in fatty fish (like salmon and mackerel), walnuts, flax seeds and chia seeds, are known to reduce inflammation and support mental health.

Additionally, adding a vitamin D supplement to your diet may be helpful during the winter months. The Journal of Nutrition, Health & Aging indicates that seasonal affective disorder is prevalent when vitamin D stores are low. A prospective, randomized controlled trial found that increasing serum 25-hydroxyvitamin D to more optimum levels was associated with significant improvement in depression and that vitamin D may be an important treatment for seasonal affective disorder.

Exercise

Exercise is a helpful tool for managing seasonal affective disorder because of its effects on the brain and body. Regular physical activity can help regulate sleep patterns, which are often disrupted in people with this disorder. Exercise increases blood flow and oxygen to the brain and body, which can counteract the lethargy commonly associated with seasonal affective disorder. Not only does regular exercise increase self-confidence, but it also provides a distraction from the cycle of negative thoughts that can fuel anxiety and depression.

According to the American Psychiatric Association, moderate to intense aerobic activity has a large and significant antidepressant effect and is strongly supported as an evidence-based treatment element for depression. Moderate activity consists of brisk walking (3-4 miles per hour), light cycling or water aerobics. Intense activity includes actions that increase your heart rate to 70-85% of your maximum heart rate such as running, cycling fast or uphill, or jumping rope.

Stay social

Seasonal affective disorder can lead to withdrawal and isolation, which can worsen feelings of loneliness and depression. Engaging with others creates a sense of connection and belonging, which counters the isolating effects of the disorder. Social interactions often involve shared experiences, laughter and emotional support, all of which release mood-enhancing chemicals like serotonin and oxytocin.

The bottom line

Combating seasonal affective disorder involves a multifaceted approach that prioritizes mental, physical and emotional well-being. Strategies such as increasing exposure to natural light, prioritizing a balanced diet and staying active and social can significantly alleviate symptoms. By adopting these proactive measures, individuals can create a supportive environment that fosters overall mental health and counters the effects of seasonal affective disorder.

Aaron Mendez is a fitness consultant at the Bradley Wellness Center.