Are the chilly, wet winter days dimming your mood?
During the colder, shorter and darker days of winter, many people experience changes in their mood and energy levels. For some, these changes can be mild and manageable, often referred to as the "winter blues." For others, however, the symptoms can be more severe and debilitating, known as Seasonal Affective Disorder (SAD).
As the winter gloom sets in, here are a few tips on how to keep your spirits bright and your mental health strong. Read on to explore the differences between the winter blues and SAD, their symptoms and effective strategies for managing them, including the importance of gut health and nutritional interventions.
Is the Winter Blues a Real Condition?
Yes, the winter blues is a real condition! It is characterised by feelings of sadness, lethargy and a general lack of motivation during the colder, darker months. These feelings are usually mild and often improve with self-care and lifestyle changes.
The winter blues can occur because reduced sunlight can disrupt your body’s internal clock, or circadian rhythm, and it is thought that shorter days and less daylight may set off a chemical change in the brain leading to a depressed mood.
Winter Blues vs Seasonal Affective Disorder (SAD)
While the winter blues and SAD share similar symptoms, there are key differences between the two. The winter blues are generally less severe and do not interfere significantly with daily functioning like the way SAD does.
Seasonal affective disorder (SAD) is a type of depression that follows a seasonal pattern, typically emerging in the autumn and winter months and subsiding in the spring and summer.1-4
Symptoms of SAD include:1-4
- Persistent low mood
- Loss of interest in activities once enjoyed
- Low energy and fatigue
- Difficulty concentrating
- Changes in appetite and weight (often craving sweets and simple carbohydrates)
- Sleep disturbances, such as oversleeping
- Feelings of hopelessness or worthlessness
- Thoughts of death or suicide in severe cases
Strategies for Managing SAD
Managing SAD requires a multifaceted approach and may require referral for mental health support. Here are some strategies that can help.1-4
Light Therapy: Exposure to bright light, especially in the morning, can help regulate the body's internal clock and improve mood.
Physical Activity: Regular exercise, particularly outdoor activities, can boost endorphins and improve mood. Aim for at least 30 minutes of moderate exercise most days of the week – indoors exposed to light, if the weather does not permit outdoor activities.
Mindfulness and stress reduction techniques: The practice of mindfulness-based stress reduction techniques or relaxation exercises to help manage stress and improve coping skills.
Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, lean proteins and whole grains, avoiding processed and simple carbohydrates high in sugar can help maintain energy levels and support overall wellbeing.
Sleep Hygiene: Maintaining a regular sleep schedule and creating a restful sleep environment can help alleviate fatigue and symptoms of depressed mood.
Counselling or Therapy: Cognitive-behavioural therapy (CBT) has been shown to be effective in treating SAD. Speaking with a mental health professional can provide coping strategies and support. In some cases, antidepressant medications may be prescribed to help manage symptoms.
Importance of Gut Health for Mental Health
The gut-brain connection is a critical aspect of mental health. The gut is often referred to as the "second brain" because it contains a vast network of neurons and produces many of the same neurotransmitters as the brain, such as serotonin. A healthy gut can positively influence mood and cognitive function, while an unhealthy gut can contribute to mood disorders.5,6
Nutritional Interventions and Supplementation for SAD
Nutrition plays a vital role in managing SAD, mood and overall mental health. Here are some dietary interventions and supplements that may be beneficial.
Vitamin D: Low levels of vitamin D, which is common for many people in winter, are associated with SAD. Supplementing with vitamin D, especially during the winter months, can help improve mood.
Omega-3 Fatty Acids: Found in fatty fish (salmon, sardines, mackerel), flaxseeds and walnuts, omega-3s have been shown to reduce symptoms of depression.
Probiotics: Probiotics support gut health by maintaining a healthy balance of gut bacteria. Foods rich in probiotics include yogurt, kefir, sauerkraut and other fermented foods to support the mind-gut connection.
B Vitamins: B vitamins, particularly B6 and B12, are essential for brain health and can help alleviate depressive symptoms. Foods rich in B vitamins include whole grains, beans and leafy greens.
Magnesium: Magnesium plays a role in mood regulation. Foods high in magnesium include nuts, seeds and dark leafy greens.
Conclusion
Both the winter blues and SAD are real conditions that can significantly impact mental health during the colder months. Understanding the differences between the two, recognising the symptoms, and implementing effective strategies can help manage and alleviate these seasonal mood changes.
By taking proactive steps, incorporating these strategies and focusing on overall health, it's possible to reduce the impact of seasonal mood changes and enjoy the winter months to the fullest.
Always consult with a healthcare professional before starting any new supplement regimen to ensure it’s right for you.
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This article was written by Stephanie Berglin, Nutritionist and Herbalist.
References:
- National Institute of Mental Health (NIMH). Seasonal affective disorder. National Institute of Health (NIH) 2023, https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
- Health. Seasonal affective disorder. John Hopkins Medicine 2024, https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
- Munir S, et al. Seasonal affective disorder. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. PMID:33760504.
- News in Health. Beat the winter blues. National Institutes of Health 2013, https://newsinhealth.nih.gov/2013/01/beat-winter-blues
- Wilson DR, et al. The gut microbiome and mental health. J Holist Nurs 2024;42(1):79-87.
- Clapp M, et al. Gut microbiota's effect on mental health: The gut-brain axis. Clin Pract 2017;7(4):987.