Seasonal Depression (S.A.D) is real. Do you know how to manage it?

Seasonal Depression (S.A.D) is real. Do you know how to manage it?

Do you find yourself feeling down at the same time each year?

Discover the symptoms and causes of Seasonal Affective Disorder (S.A.D), also known as seasonal depression.

Where has all the sunshine gone?

With leaves falling to the ground, nature reveals a warm colour palette of shades of yellow, pumpkin orange, mustard, and deep purple. These colours connect us to the changing season and evoke a sense of harmony with the natural world. However, they can also bring a bittersweet sense of nostalgia. The shift in seasons may feel magical, but it can also trigger mood changes for some.

Life in a modern city can be stressful, making it more important than ever to understand mental well-being. Recognising early signs of mood changes that occur with the seasons can help you address the issue before it worsens, ensuring you maintain balance as the seasons change.

What is Seasonal Affective Disorder? (S.A.D)

This form of depression usually occurs in the autumn and winter months, brought on by shorter days and reduced sunlight. It can impact mood, energy levels, sleep, appetite, and overall outlook on life. As daylight decreases, some people may feel persistently sad, irritable, and fatigued. Simple tasks can feel overwhelming, and activities that once brought joy may no longer seem appealing.

Though less common, these mood shifts can also happen in summer. However, most cases begin in autumn, worsen during winter, and ease as spring arrives. This condition affects about 1% to 2% of the population and is far more than just "winter blues."

Common Signs to Watch For

Symptoms of this condition are similar to those of general depression, but they follow a seasonal pattern. Some key signs include:

  • Feeling low or down for most of the day
  • Fatigue and a lack of energy
  • Difficulty concentrating or making decisions
  • Craving carbohydrates, which may lead to weight gain
  • Changes in sleep patterns, often feeling the need to sleep more
  • Social withdrawal and a loss of interest in usual activities

How to Manage These Seasonal Mood Changes

Dealing with mood shifts during the colder months can be challenging, but several strategies can help manage the symptoms. Light therapy (exposure to bright artificial light), cognitive behavioural therapy (CBT), and, in some cases, medication, are common treatments. Regular physical activity, maintaining a balanced diet, and spending time outdoors whenever possible can also improve mood and energy levels.

Another important aspect of managing these seasonal mood changes is ensuring your body gets enough Vitamin D. Since the body synthesises Vitamin D through sunlight exposure, reduced daylight during winter months can often lead to a deficiency. This drop in Vitamin D has been linked to changes in mood, making it a key factor to address during the darker months.

Can Vitamin D Help?

Vitamin D plays an essential role in regulating mood by supporting serotonin production, the neurotransmitter that affects emotional stability. As sunlight decreases in winter, Vitamin D levels can drop, which may reduce serotonin production, leading to low energy and disrupted sleep. Ensuring your body has adequate Vitamin D can help stabilise mood and alleviate some of these seasonal symptoms.

There are several ways to maintain healthy Vitamin D levels during the darker months. A balanced diet, supplements, and sunlight exposure are among the most effective methods. Vitamin D supplements, such as Vitamin D tablets or Vitamin D drops, are an easy way to ensure adequate levels during winter when natural sunlight is limited.

Along with taking supplements, including Vitamin D-rich foods in your diet such as oily fish, egg yolks, and fortified dairy products can also help prevent deficiency. Even during winter, spending time outdoors in daylight hours can positively impact your overall well-being. Regular walks, even when sunlight is limited, can improve both mood and energy.

Sona offers a range of high-quality Vitamin D products to support your health during the darker months. Options like Sona Vitamin D1000 and Sona Vitamin D2000 tablets provide an effective way to maintain healthy levels. For those who prefer liquid supplements, the Sona D1000 Spray offers a convenient on-the-go solution with just one quick spray a day. It’s an effortless addition to your routine to help ensure you're getting enough Vitamin D.

Whether through diet, sunlight, or trusted supplements, maintaining healthy Vitamin D levels is key to managing these seasonal mood changes and improving your overall well-being throughout the winter months.

 

References;

Berk M, Sanders KM, Pasco JA, Jacka FN, Williams LJ, Hayles AL, Dodd S. Vitamin D deficiency may play a role in depression. 

Cashman KD, Hill TR, Lucey AJ, Taylor N, Seamans KM, Muldowney S, FitzGerald AP, Flynn A, Barnes MS, Horigan G, Bonham MP, Duffy EM, Strain JJ, Wallace JMW, Kiely M. Estimation of the dietary requirement for vitamin D in healthy adults.

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/#:~:text=If%20exercising%20outdoors%20in%20the,and%20possibly%20other%20mental%20disorders.

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