The onset of fall brings beautiful foliage, crisp days warmed by hot cider, and holidays celebrating the great pumpkin. Unfortunately, this season’s arrival also means shorter days and therefore fewer daylight hours, which can make everyone a little SAD.
SAD, or seasonal affective disorder, is characterized by feelings of depression or lethargy as a result of infrequent access to light. Symptoms include sadness, weight gain, an inability to focus, constant fatigue, and feeling “under the weather” without a direct cause. Though there isn’t a specific reason for why SAD strikes certain people as the seasons turn darker, there are a few possible instigators. For example, melatonin production rates (a hormone that makes us sleepy) tend to rise in the winter. Serotonin, a mood-elevating hormone, is connected to sunlight—with less sunlight comes a decrease in serotonin, which might cause drops in mood.
Luckily, there are simple steps we can take to avoid SAD. In fact, if we start incorporating the following tips into our daily lives now, before the days become even shorter, perhaps we can avoid the winter blues altogether.
Try Light Therapy
This is the one of the more common treatments for those afflicted with SAD. Individuals are placed in front of boxes that emit bright, fluorescent lights (which can range from 2,500 to 10,000 lux, or level of brightness) for a scheduled amount of time each day. However, those of us trying to avoid the mood disorder rather than eradicate it can try simpler methods, such as being outdoors as much as possible during daylight hours and letting light in through windows. If your daytime hours are confined to a cubicle with no nearby windows, make it a point to spend a few minutes outside or near natural light every hour or so. If your home hosts the same problem, try using brighter light bulbs. Even small bursts of access to the light, which can be as simple as taking a ten-minute walk break, can improve one’s mood.
Sweat It Out
Recently, a study was released claiming that exercise alone does not cure depression. However, doctors have been prescribing exercise as a potential mood booster for years, and there’s no denying that most people feel a little better after a good walk or jog. When we work out, oxygen is pumped into our brains and the result is increased feelings of alertness. Exercise is a great way to wake ourselves up from the tired feelings that come when the days get shorter. When it’s cold and getting darker much earlier, many of us just want to crawl into bed. Instead of reaching for our comforters, we should try reaching for our gym bags. We’ll feel better about ourselves, focus better, get a nice endorphin lift from the adrenaline surge that comes with exercise, and stave off those SAD feelings.
Ignore Comfort-Carb Cravings
People tend to put on a few pounds as the weather gets colder. It might have something to do with the rich, decadent foods that characterize the holiday season, but why are such foods so popular during dreary months? It’s possibly because of the serotonin decrease that comes with shorter days—because we’re not getting adequate serotonin production due to the lack of sunlight, our bodies look for the hormone increase through alternative sources, such as carbohydrate intake. And, if you’re feeling depressed, seeking solace in comfort food (read: carb- and calorie-rich dishes) like mashed potatoes, stuffing, and baked goods could lead to weight gain. A good rule to remember is to limit simple carbohydrates (those with white flour) and stick to whole grains. Remember to pair any carb with a good source of low-fat protein like lean meats, cottage cheese, beans, and tofu. Balancing the two promotes feelings of satiety and will eliminate the severe drop in energy (and mood) that comes after a simple sugar binge.
