With the recent time change, it’s getting darker earlier daylight hours are shrinking, and it’s starting to really feel like the long winter is here. Like many, you may be looking for functional, natural ways to maintain a healthy mood during the winter months. You may be tempted to brush off feelings of melancholy and lethargy as “just the winter blues” but you should take signs and symptoms of Seasonal Affective Disorder seriously.

Seasonal Affective Disorder is a type of depression displaying a recurring seasonal pattern. It typically begins in the Fall and continues through the Winter. SAD is more common the further away from the equator you get due to reduced sunlight hours. Fewer hours of sunlight lead to a change in melatonin production and seratonin levels. Melatonin plays a role in sleep patterns and mood regulation and seratonin is a neurotransmitter related to feelings of happiness.

Symptoms may include:

• Oversleeping

• Appetite changes, especially a craving for foods high in carbohydrates

• Weight gain

• Tiredness or low energy

• Feeling depressed most of the day, nearly every day

• Losing interest in activities you once enjoyed

• Feeling sluggish or agitated

• Difficulty concentrating

• Feeling hopeless, worthless or guilty

• Frequent thoughts of death or suicide

Hygge

Northern countries that are most affected by fewer sunlight hours have come up with cultural ways to help lighten the dark winter months. Denmark, Norway, Sweden, and Scotland all have cultural practices of warmth, community, and simple living that carry them through the long, dark northern winters. The most well-known of these here in the U.S. is hygge - Danish word meaning coziness/wellbeing/hug. It means creating a homey, warm atmosphere and enjoying the simple things in life with good people around you. Think family meals, visiting friends, and enjoying a hot chocolate or apple cider by a fire. Try to make hygge part of your regular routine to bring some warmth and joy throughout winter. For example, the simple act of lighting a candle and spending an extra 5 minutes to sit quietly and enjoy a cup of hot coffee in the morning can make a huge difference to one’s spirit. During these cold winter months, it can be especially important to be kind to yourself and not to deny yourself the little things that make you happy.

Functional medicine for SAD

Phototherapy. Because light exposure is the primary cause of SAD, increasing your exposure to light can go a long way to helping you get through the winter. Special lamps that mimic the color and brightness of the sun, “happy lamps,” are used for phototherapy. They can be purchased online through a variety of outlets at a range of price points to suit any budget. Turn your happy lamp on for 10-20 mins every morning to boost mood and increase energy.

Vitamin D. Vitamin D supplements are often recommended for SAD, but the evidence doesn’t quite support it’s use for this condition. While people with SAD have been found to have lower blood levels of vitamin D, evidence for efficacy of a supplement has been mixed. Don’t just rely on supplements; focus on vitamin-D-rich foods like egg yolks and wild-caught fish that have vitamin D more bio-available.

Drink more tea. Embrace hygge and cozy up to the fire with a warm cup of tea. Green, black, and white tea contains a compound called L-theanine which is shown to improve neurotransmitters like glutamate, which are out of balance in depression.

Add in adaptogens. Adaptogens are herbs that help your body deal with stress. The adaptogen Mucuna pruriens contains high levels of L-DOPA, the precursor to dopamine. In one study, 1 gram of holy basil, or tulsi, lowered depression, anxiety, and stress symptoms in just two months. These adaptogens can be found in tea, capsule, or powder forms.

Connection. During the winter it’s easy to want to hibernate inside and binge-watch Netflix, but isolation and lack of movement can contribute to feelings of depression. Make plans with loved ones to get out of the house and be in a social environment. When was the last time you hugged someone? Try to hug at least one person a day for at least 10 seconds. Compassionate (and consensual) physical contact releases happy brain chemicals and helps lower stress hormones! Even if you personally don’t experience SAD, someone around you might

Exercise. While exercising might be the last thing you want to do in the cold weather, working out and getting your heart rate going is just another way to produce a rush of feel-good endorphins.

Get outside. The last thing you probably want to do is go outside when it is freezing, but exposure to cold weather increases both blood flow and endorphins.

Stimulate your vagus nerve. Your vagus nerve is one of your cranial nerves that connects your brain to your gastrointestinal system (known as the "second brain" in the scientific literature). Stimulating this important nerve has been shown to be an effective treatment for depression and can boost norepinephrine and serotonin. Deep breathing exercises and intermittent fasting have also been shown to improve vagus nerve function. Although we think of cold weather causing depression during the winter months, remember it’s actually the light exposure. Cold therapy has actually been shown to improve vagal tone. Going for a brisk walk outside would incorporate the last 3 tips on this list!

Try a sauna. On the other end of the spectrum, heat might be just the thing you need. Just 15 minutes a day of infrared sauna use for a month was shown to decrease depression in a randomized controlled trial. Plus, just feeling completely warm for change will probably lift your mood!

Try acupuncture. Acupuncture has been linked to increased levels of both serotonin and dopamine.

Go for massage therapy. Go ahead and treat yourself to a massage. Regular bodywork not only lowers your stress hormone, cortisol, but also boosts dopamine and serotonin. If a massage isn’t in the budget this winter, just give more hugs! Compassionate human contact

Psychotherapy. Cognitive Behavioral Therapy is used for a variety of reasons and is also useful for SAD. CBT teaches the patient to recognize negative thoughts and change thought patterns, as well as recognize the things that bring them joy.