Why So SAD?
As the days shorten, the nights grow longer, and the temperature drops, the winter season settles in. Although I’m someone who enjoys the autumn and winter months, that doesn’t mean that I don’t get SAD.
SAD, or Seasonal Affective Disorder, is a condition that causes depression-like symptoms that typically occur during autumn and winter when daylight hours decrease. While the exact cause isn’t fully understood, it’s believed to be linked to reduced exposure to natural sunlight. This lack of light can disrupt the body’s production of vitamin D and affect key hormones like serotonin and melatonin, which regulate mood and sleep. As a result, SAD can trigger symptoms such as low mood, lethargy, difficulty concentrating, and irritability. Those who already experience conditions like depression or bipolar disorder may be more susceptible to SAD.
If your symptoms are severe, it’s important to speak with your GP. While treatment options like medication or therapy may be necessary for some, there are also many self-management strategies you can adopt to reduce the impact of SAD on your daily life.
Go for a Walk
Exercise is a powerful mood booster, proven to increase serotonin levels and improve both mood and energy. Since sunlight exposure is a key factor in managing SAD, getting outside for a walk combines the benefits of physical activity and natural light exposure. Even on cloudy days, natural light can help. Whether it’s a brisk stroll during lunch or a weekend walk in the park, spending time outdoors can make a real difference.
Maximize Natural Light
For those who can’t step out during the day, optimising your indoor environment is crucial. If possible, try to position your workspace near a window to make the most of natural light. If that’s not an option, you can consider investing in a light therapy box designed to simulate natural sunlight. These “SAD lights” have been shown to reduce symptoms and can be a helpful addition to your daily routine.
Maintain a Healthy Diet
SAD not only affects mood and energy but can also lead to changes in eating habits, with many people craving carbohydrates and snacking more frequently. While it’s natural to want comfort food in winter, excessive consumption of carbs can lead to weight gain and worsen SAD symptoms. Sticking to a balanced diet, rich in fruits, vegetables, and lean proteins, can help regulate energy levels and mood. Making a conscious effort to eat healthily, even when it’s challenging, can be an effective way to manage SAD.
Explore Different Types of Exercise
While walking is a fantastic form of exercise, it’s far from the only option that can help manage SAD. All forms of physical activity can boost serotonin and melatonin production, but higher-intensity exercises, such as resistance training or aerobics, may lead to even greater benefits. The key is to choose an exercise that suits your lifestyle and that you enjoy whether that’s yoga, swimming, or hitting the gym. The most effective workout is one you’re motivated to stick with.
If you’re unsure where to start with increasing your physical activity, our personal exercise specialist, Amy, is here to help. With years of experience working with clients from diverse backgrounds, Amy can develop a personalized exercise plan tailored to your fitness level and any physical limitations you may have. Feel free to book an appointment to take the first step toward a healthier, more active lifestyle.
If you would like more information about our services, please call the clinic on 01276 37670. If you would like to book a session then this can also be done online by clicking the image below
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Thanks for reading
Warm regards
Dom Walcott (BSc MCSP SRP)
Clinical Lead at Thorpes Physiotherapy