Seasonal changes can significantly affect mood, energy, and sleep by disrupting circadian rhythms and brain chemicals like serotonin and dopamine. Research shows that light exposure, nutrition, and supplements can help counteract Seasonal Affective Disorder (SAD) and support mental wellbeing during the darker months. Here are some of my clinical favorites.
1. Light Therapy
This is the strongest non-pharmacological treatment for SAD. Use a 10,000LUX light box, 20-30 minutes every morning preferably 1 hour upon waking. Results can be seen in 1-2 weeks.
2. Vitamin D3 Supplementation
Low sunlight means low vitamin D exposure which correlates with depressive symptoms. Typical dosage needed for most individuals living in our area is 2000-4000IU in the winter months. Make sure the supplement is in an oil or taken with a fat for optimal absorption.
3. Start your day with exercise!
Exercise has been proven to boost serotonin and dopamine levels. These neurotransmitters are our “happy hormones” so boosting them will certainly ease our SAD symptoms. Minimum of 20-30 minutes per day, 4-6 days per week for optimal results.
4. Saffron Extract
Evidence shows that supplementation with saffron extract is as comparable to treating mild to moderate depressive symptoms with SSRI medication without the side effects. Dosage is typically 30 mg/day. My favorite supplements to use clinically are Mood Stasis by Design for Health or Serotonin Mood Support by Brain MD.
5. Stabilize Glucose Levels
Blood sugar swings worsen mood and energy. Prioritize protein, complex carbs, and healthy fats with every meal. void all flours, refined sugar and ultra-processed foods.
ABOUT THE AUTHOR
Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.
Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.
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