What is SAD (Seasonal Affective Disorder)?

Seasonal Affective Disorder (SAD) is a type of mood disorder recognised by depressive symptoms appearing, or being exacerbated, during specific seasons. It occurs most commonly during the autumn and winter months - when daylight hours are shorter[i].

Why do we get SAD (Seasonal Affective Disorder)?

Changes in natural light exposure, which can disrupt the body's internal clock and affect neurotransmitter levels, leading to symptoms such as low mood, fatigue or low energy, appetite changes and decreased motivation and enjoyment[ii]. Sleeping too long, or excessive sleepiness and feelings of lethargy are also commonly associated with SAD.

Risks for developing SAD?

Geographical location: SAD is more common in places far away from the equator - where there are significant seasonal shifts in daylight hours[iii].

Gender: Women are more likely to experience SAD than men – hormonal constitution and differences in brain chemistry are thought to contribute[iv].

Depression: Those with a family history of other types of depression are at higher risk of developing the disorder[v].

Seasonal changes in routine: Disruption of daily routines due to seasonal changes, such as reduced outdoor activities and social activities during the winter months, may contribute to SAD[vi].

Why is nutritional therapy important for SAD?

Nutritional therapy can play a supportive role in managing Seasonal Affective Disorder (SAD), helping to benefit overall brain health and neurotransmitter function[vii]. Neurotransmitters are messengers in your brain that help different nerve cells talk to each other. They are important in terms of mood disorders, because they help control things like how you feel, think, and behave.

Adequate intake of specific nutrients can influence mood, energy levels, and overall well-being (benefitting neurotransmitter function).

Serotonin production: Certain nutrients, such as tryptophan[viii], omega-3 fatty acids[ix], and B vitamins, are involved in the production and regulation of serotonin, a neurotransmitter that helps regulate mood. Increasing intake of these nutrients either in the diet or with supplementation can support healthy serotonin levels and potentially prevent depressive symptoms[x].

Dietary and supplement suggestions for SAD

Vitamin D levels: Reduced sunlight exposure during the winter months can lead to lower vitamin D levels, which may be associated with SAD[xi]. Adequate vitamin D intake is important for overall mental health and well-being. Nutritional therapy can help to ensure sufficient vitamin D intake through dietary sources or supplementation. See our below section of vitamin D testing for more info. Liquid Vitamin D3 (1000IU per drop)

Omega-3 fatty acids: Omega-3 fatty acids have been shown to have mood-stabilising properties via their anti-inflammatory activity. Including omega-3-rich foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts in the diet can support brain health and potentially improve SAD symptoms[xii]. Cytoplan Omega Balance (60 caps)

Blood sugar balance: Nutritional therapy can focus on maintaining stable blood sugar levels through balanced meals and snacks[xiii]. Fluctuations in blood sugar levels can affect energy levels and mood. Consuming complex carbohydrates, fibre-rich foods, and adequate intake of protein can help regulate blood sugar and sustain good energy levels throughout the day[xiv].

• Fibre - Organic Prebio Fibre Powder (150g) [xv]
• Protein - Warrior Blend Protein Natural [xvi]

Lifestyle suggestions for SAD

Light therapy: Light therapy involves exposure to bright artificial light that mimics natural sunlight. Daily sessions of light therapy, typically in the morning, can help regulate the body's internal clock and improve mood. Consult with a healthcare professional for guidance on the appropriate light therapy device and duration[xvii].

Increase sunlight exposure: Maximise exposure to natural sunlight during the day. Spend time outdoors, or make sure you open curtains or blinds to let in as much natural light as possible in daylight hours[xviii].

Exercise regularly: Engaging in regular physical activity, such as walking, jogging, or indoor workouts, can help boost mood and energy levels. Aim for at least 30 minutes of exercise most days of the week[xix].

Maintain a consistent routine: Establishing and maintaining a consistent daily routine can help regulate your body's internal clock and provide a sense of stability. Go to bed and wake up with consistent timing, eat meals at regular times, and structure your day with a good routine in mind.

Functional testing options for SAD

Vitamin D levels: A blood test can measure your vitamin D levels. Since reduced sunlight exposure during the winter months can lead to lower vitamin D levels and may be associated with SAD, checking your vitamin D status can provide useful information[xx].