Managing Seasonal Affective Disorder this Winter with Vitamin D
Are you happier when it’s sunnier? If the answer is yes, there’s a reasonable explanation for why sunny days tend to make people happier. Sunlight is a natural source of Vitamin D, which our bodies need to maintain health. When the days are shorter and the weather is colder, many people suffer from Seasonal Affective Disorder (SAD), commonly referred to as seasonal depression. If you struggle to get outside when the weather is cold, try exercising or doing something active to warm yourself up. Check out Adair Park for over 30 acres of outdoor excursion potential or visit the nearby Knoxville Botanical Gardens for a scenic outdoor stroll. There are plenty of ways to get enough sunshine this winter to prevent SAD from setting in. Manage SAD symptoms with this quick guide on increasing your Vitamin D intake and practicing self-care.
Identifying Seasonal Affective Disorder (SAD)?
SAD, a prevalent form of depression associated with reduced sunlight, requires attention when the following symptoms start to affect your day-to-day life.
- Decreased energy and persistent fatigue
- Changes in appetite, potentially leading to cravings for unhealthy foods
- Feelings of sadness or despair
- Loss of interest in usual hobbies or activities
- Difficulty maintaining focus or concentration for extended periods
- Disrupted sleep patterns—either excessive or insufficient sleep
These signs may indicate various forms of depression beyond SAD. If you’re encountering these symptoms or have questions about depression, it’s advisable to consult a healthcare professional. Any type of depression can adversely affect your daily life and SAD is just one type that can have such an impact. In cases of suicidal thoughts or an overwhelming desire not to live, seek immediate help by dialing or messaging 988 to connect to the 988 Suicide & Crisis Lifeline.
How Sunlight Affects Your Internal Clock
Why does sunlight affect how we feel? One reason is how it controls our body’s internal clock. This clock, also known as the circadian rhythm, manages certain hormones. When there’s less daylight in winter, hormones like melatonin and serotonin can change.
Melatonin is a hormone that makes us sleepy when it gets dark. Exposure to light at night can stop melatonin production and mess up our sleep cycles. Serotonin is another hormone that affects memory, digestion, sleep, and mood. Sunlight makes our brain release more serotonin. When these hormones are too high or too low, it can affect how we feel and our health. Understanding how sunlight impacts these hormones can help you take steps to feel better.
In addition, when sunlight touches the skin it creates vitamin D from the cholesterol in our skin cells. Lower levels of vitamin D contribute to negative feelings. Less exposure to sunlight leads to unhealthy levels of vitamin D which impacts overall physical and mental health.
Get Enough Vitamin D
Combat SAD symptoms by boosting your vitamin D intake. A couple of cost-friendly and simple ways to make sure you are getting sufficient vitamin D include:
- Getting outside: Aim for 15-30 minutes per day of outdoor activity. Walking, running, or playing sports are a few ideas for keeping warm while also spending time outside.
- Include vitamin-D-rich foods in your diet (fatty fish, mushrooms, milk, and eggs).
Treatment Options and Self-Care
Light therapy is a safe and effective treatment for managing SAD. When you first wake up, light boxes expose you to intense light for 20-30 minutes. The purpose of light therapy is to improve mood and sleep quality.
If boosting Vitamin D levels proves difficult, over-the-counter supplements may be a good alternative. Seek advice from a healthcare professional about light therapy treatment or Vitamin D supplements before incorporating them into your lifestyle.
Don’t forget to practice self-care when managing SAD symptoms. Taking care of yourself is nothing to be ashamed of and there are simple ways to do it each day. Do what you enjoy, socialize with friends, get regular sleep and exercise, and eat a balanced diet that fits your lifestyle needs. You might be surprised how much better you feel when practicing proper self-care.
Overcome SAD Symptoms this Winter
Vitamin D may not be the answer to managing all of your SAD symptoms, but it can certainly help. Consider various treatments to manage SAD, but keep in mind the simple things you can do every day to feel better. Enjoy the sunshine, practice self-care, and ask for help when you need it. If you have questions about getting enough Vitamin D or managing SAD this winter, we would love to talk to you at AFC Urgent Care Fountain City.
