9 Ways to Beat Seasonal Affective Disorder (SAD)

Do you winter months leave you feeling down and depressed?

Seasonal Affective Disorder or SAD as it is appropriately called is known to plague 25% of Americans every fall/winter season. Due to the natural decrease in sunlight in fall and winter this natural “winter sadness” is due to a decrease of Serotonin uptake in the brain.

However, many Americans struggle with low-serotonin year-round some causes are heredity, diet, and an over abundance of stress.

But, you don’t have to continue to struggle with it.

If you suffer like so many others do there are some great ways to supplement in order to conquer the winter blues:

Eat Nourishing, High Protein Foods From Good Sources – Tryptophan which is an amino acid that is found in high protein foods like turkey, beef, chicken, eggs and cheese is converted in the body to 5-HTP and then to serotonin. So, you can see why it is also be important to have plenty of tryptophan containing foods in your diet. Many conventionally fed animals are fed grains that are low in tryptophan also making meat that you may by at the store low in tryptophan. Purchase grass-fed beef, pastured pork and free-range chickens from your local farmer.

Light Therapy – In order to increase serotonin in the brain adequate light is important to increase the body’s natural means to make vitamin D. Using a Light box such as the ones here can be helpful in raising serotonin levels in those who are lacking. According to the Mood Cure by Julia Ross, her clinic has found 2500 lux effective without the potential side effects of higher lux lamps. If supplements are not helpful in improving the “Winter Mood Blues” she recommends spending 30 minutes under the lamp each day without glasses or contacts on.

Working Out & Getting Plenty of Oxygen – Excercise can increase serotonin stores, which is why most people already seem to feel better after working out. So, it may be even more important to get regular exercise during the blah winter months.

If you still feel like you can’t get rid of your dark cloud, these supplements have been known to help.

5-HTP (5-Hydroxytryptophan) – This amino acid is tryptophan in its converted from. It is best taken in the afternoon and/or at bedtime. Start slow and take on when you find yourself sluggish in the afternoon and before bed. But, like anything else this does not work for everyone. Do not take 5-HTP if you are pregnant or nursing and don’t take it if it makes you feel worse.

Saint John’s Wort– This herb has been found to work better than Prozac with fewer side effects. This is best taken in a liquid extract. At times, 5-HTP and Saint John’s Wort can be taken together, but this often isn’t necessary.

Minimize or Eliminate depleting your serotonin levels.

All the above therapies and suggestions can be great, but you may not find them very effective if you are depleting your serotonin stores. Here are four ways that you could be harming the natural serotonin production in your brain:

Caffeine and other stimulants – I find that clients are often drinking caffeine and other stimulants because they are suffering from very low energy levels, get poor sleep at night and just can’t get going in the morning. I work with my clients so that their body systems are functioning optimally so that they can wean themselves caffeine and other things to keep going. These stimulants don’t promote sleep and deplete he body of the serotonin stores that it desperately needs to keep you in good spirits.

Aspartame or Nutrisweet – I could list numerous reasons to stay away from this horrible sugar substitute. But for the purposes of a positive mindset in the winter time it contains stimulating amino acids that do not relax the body. I would recommend not ever consuming Aspartame under any circumstance.

Stress – We can’t always avoid it, but chronic stress just kills serotonin levels in the brain. Developing habits that help you relax and taking time out to do hobbies that you really enjoy can also really keep the serotonin zapping at bay.

Skipping meals – If you aren’t getting the fuel your body needs your body can’t make the serotonin it needs. Don’t skip meals, even if you don’t feel hungry.

If you continue to struggle and feel hopeless don’t hesitate to see a qualified practitioner. You don’t have to conquer these overwhelming feelings on your own.

Ross, Julia. The Mood Cure. Penguin Books 2002.

Simontacchi, Carol. The Crazy Makers: How the Food Industry is Destroying Our Brains and Harming Our Children. Tarcher 2007.

Don’t want to keep struggling on your own? Get one-on-one support that is specific to your needs.