For many people, winter means breaking out warm sweaters, snug boots, and space heaters. But for those who suffer from Seasonal Affective Disorder, this season means something a little more worrisome—namely long-term, often debilitating depression that will last throughout the winter months.

Seasonal Affective Disorder (SAD), or the winter blues as it is more commonly known, is caused by a Vitamin D deficiency, and is most common in northern regions, where the winter is longest. Symptoms include decreased energy, which leads to fatigue and oversleeping; weight gain that can be exasperated by an increased craving for sweet and starchy food; irritability and difficulty concentrating; and anxiety and withdrawal from society, which can be attributed to increased sensitivity and depression.

Many who suffer from this mistakenly believe that it is regular depression, or that it will go away if ignored, but indeed, the opposite is true. Instead of fading away, SAD intensifies throughout the winter months, and can be a long, miserable experience for sufferers. So what can be done?

Exercise Regularly

Exercise releases endorphins and other feel-good chemicals in your brain, which naturally raises your spirits and wards off depression and other illnesses. In addition, if you are exercising on a regular basis, you are less likely to experience the weight gain that is typical of SAD, and your energy levels will be increased as oxygen and important nutrients are delivered throughout your body. You will sleep more soundly and regularly as a result of all of your efforts. Finally, by creating a schedule that includes scheduled outings to a gym or fitness class, you can ensure that you don’t hide away in your home all winter.

Eat Healthy

A healthy diet leads to a healthy body and mind, and this is especially important when combatting SAD. Those who suffer from this disorder find themselves compulsively craving sweets and starchy foods, because those are natural energy makers, but eating too much of these has the opposite effect. Rather than energizing you, you will gain weight and feel more sluggish, and this will affect everything from your sleep to your overall feelings of wellbeing. Caffeine has similar effects on your body. Instead, try to eliminate as many of these foods as you can, opting instead for fruits and vegetables, whole grains, and protein-packed foods. These will raise your serotonin levels, and will help regulate your body.

Bring In the Sunlight

Since SAD is triggered by a Vitamin D deficiency, it makes sense to try to absorb as much of this important vitamin as you can. Take walks outside whenever possible, and keep your blinds open during the day. If this is not possible, or not enough, you can opt for artificial sunlight, either in the form of a light box, or for those without the funds to buy a light box, by regular tanning in a tanning bed. It should be noted that safety precautions should be taken if you choose this latter option, as you don’t want to trade SAD for melanoma or eye problems. However, a little dose of artificial sunlight, when used with caution, will go a long way toward alleviating your depression.

Takeaway

The key to treating SAD is to be as proactive as you can be. The first time you experience this, you may feel that it is an anomaly. However, once you notice that it is not going away, and that it is causing problems with your day-to-day life, take action immediately. By facing this head-on, you lessen the likelihood that your SAD will spiral out of control, thus increasing the chances that your life can continue as it always has.

About the Author

Nan Gibbons is a licensed nutritionist and personal trainer. She owns her own personal training business in San Diego, California, and she also travels to advise at national and international sporting events. Her greatest accomplishment is being the single mom to her three-year-old son, Reid. In their free time, Nan and Reid enjoy relaxing at the beach, cooking up new healthy concoctions, and various crafts.