Maybe it’s because the hours of daylight decrease or maybe it’s just too cold to go outside and enjoy fresh air but winter can throw a wrench in the mood of many. Every winter, thousands are affected by Seasonal Affective Disorder (SAD), a depressive mood that sets in when the days turn dark and generally lifting in the spring. Anxiety, lethargy, increased appetite, persistent sadness, diminished sex drive and lack of sleep are some common symptoms of SAD. If this sounds like what you’re experiencing, take heart! With supplements, exercise and meditation you can alleviate the symptoms naturally.

Supplementing to Fight the Winter Blues

Because we are exposed to less light in the winter months, supplementing the body’s production of vitamin D can help you to feel better. Vitamin D is the sunshine vitamin and helps to regulate the brain’s neurotransmitters, like serotonin, melatonin and dopamine, which in turn improves your mood. There are several choices for vitamin D supplements that range from 400 IU into the thousands. The general recommendation for adults is 1000 IU per day. Should the sun peek out from behind the clouds, head outside for a few minutes to enjoy the warmth on your face; those few minutes can have a great impact on your mood. Adding a B-complex like Anti-Fatigue can also be beneficial in helping you to feel better as B vitamins protect against stress and promote emotional balance. Beyond vitamins there are herbal options to help improve your mood. St. John’s Wort has been popular worldwide to relieve depression and is available as a concentrate capsule or tincture. Schizandra and Rhodiola are adaptogenic herbs with benefits for the entire body but with great promise for mood disorders. Because adaptogens help the body to adapt to changes in stressors and environmental changes, incorporating one of these into your regimen could help you to break out of the blues. Want to learn more about adaptogens?

Exercise and Meditation for Mood

We all feel better after we’ve done something active because the amount of serotonin in our brain increases following physical activity. Aside from improving the health of our bodies, exercise can also benefit the function of the brain and improve your mood. The US Department of Health and Human Services suggests that adults get about 45 minutes of exercise per day; this could be difficult with the decreased amount of daylight available so get creative! Exercise doesn’t have to happen in a gym or with running shoes on, check out the many health benefits of exercise and consider how you can get 45 minutes in, even if you don’t have a gym membership.  Yoga is a gentle workout that can decrease stress, help clear your mind and prepare you for meditation. Taking a few moments to mindfully meditate can improve your mood and mental health year-round but especially in the winter months if you’re feeling overwhelmed with life and are struggling with SAD. Concentrative meditation (where you focus on a sound, word or image) is the most beneficial but may require some practice in order to clear your mind and fully gain the benefits. Learn more about meditation and its benefits.

Beyond supplements, exercise and meditation, be sure you’re properly hydrating, eating well and focusing on the positive. Often times when we experience sadness we allow our health to slip in other ways so drink plenty of fluids, enjoy some delicious cuisine and try spending time smiling with those you love. SAD affects thousands every winter so know you’re not alone with this condition and be proactive in helping yourself to feel better. For other great products to help you through winter, check out our Mind, Mood & Sleep section and remember, spring is just around the corner.