The beginning of cold and dark winter months can be a challenge for many people - especially those who suffer from seasonal depression. The reduction in sun exposure and increase in darkness  can disrupt our circadian rhythm and our hormones (lowering serotonin and increasing melatonin). It may cause symptoms like depression, less energy and focus, sleepiness, and irritability.

To combat these symptoms many people have been advised to try light therapy, exposing themselves to a bright light that mimics outdoor light.  Light therapy may have some risks. You should speak to your health care provider before using light boxes.

There are other options to combat seasonal depression.

• Bundle up and get outside. Getting outside can help entrain our circadian clock.  Even a gloomy day is much brighter than inside under artificial light, which can boost dopamine, serotonin and vitamin D.  10-20 minutes of morning sunlight increases morning cortisol which is ideal, helping us to sleep that night.  Afternoon / evening sunlight prepares our circadian clock for the transition to sleep at night.  Supplementing with vitamin D may be helpful for  mood.

• During the day use bright lights and open the blinds. But in the evening when preparing for bed, reduce and dim the lights (using amber or red bulbs, reducing screen time). This helps with the transition to sleep.

• A shift in our circadian clock can disrupt our sleep schedule. Keep a regular sleep routine and schedule.  Aim for about 8 hours in bed.  Go to bed and get up at a regular time and avoid staying bed past your regular wake up time.  Also try not to nap.  Limit alcohol and avoid caffeine in the afternoon and evening.

• Regular exercises can help with all depression including seasonal depression.  Exercise is good for the brain and body.  It boosts dopamine which can help with stress and depression.  It boosts serotonin which also helps with mood and cognition, and even a good night’s sleep.

• With depression and seasonal depression we go to comfort foods which ultimately make on feel worse.  Focus on eating protein, fruits, and vegetables; which protect mental and physical health. Some studies have shown benefits with the use of omega-3 fish oil and mental health.

• Finally, spend time with people you enjoy.  Make an effort to spend time with friends and family.  Get outside and be physically active with other.  Connecting with others betters physical and mental health, boosts mood and may even lower risk of dementia.

If you are feeling overwhelmed, or know somebody who is, please reach out the Provincial Mental Health and Addictions crisis line, it is available 24-7. 1-888-429-8167

Have a great winter!

Dr. Shaun

Disclaimer

None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This blog is simply an extension of ourselves where we may express educated, opinions, values, thoughts and concerns.