It's that time of the year, and I know we're dealing with this here in Southern California more than any other year I can remember...
We've had such little sunshine here that the hillsides look like something out of a movie based in Ireland. It's so green, wildflowers are starting to bloom, and it's absolutely gorgeous outside on days where the sun actually peeks out!
We've had so much rain this year, and that's a good thing on certain levels. But I have definitely noticed a difference in my patients and their complaints about being more tired, carbohydrate cravings, weight gain, lack of energy, and just a feeling of increased depression.
Does this sound familiar? You may be suffering from Seasonal Affective Disorder.
Seasonal Affective Disorder (SAD) is a form of depression that occurs this time of year and then starts to dissipate in the Spring time. About 20% of Americans are affected by it each winter.
What can you do about it if you think you're being affected by SAD?
One of the biggest things that can help is getting adequate sunlight exposure. While we never want to burn in the sun, this time of year in most clients it isn't as much of a factor, and going outside on sunny days is going to be great for your health.
Perhaps the biggest benefit of sun exposure is being able to absorb natural Vitamin D. People affected by SAD have been shown to have low levels of Vitamin D.
Get your Vitamin D levels checked if you think you are suffering from SAD. For optimal mental and physical health, you want your Vitamin D levels to be between 60 and 80 ng/mL. If you are in a climate where the sun simply doesn't come out, you'll really want to look to supplement with Vitamin D.
What else can you do?
You can pick up a special light box and do light therapy. You'll want to start this at the end of the summer and continue through the winter months. These units can be found affordably on Amazon, and you can perform light therapy on yourself during the day.
You'll want to get one that generates at least 10,000 Lux and emits white and blue light, not yellow or infrared. These can be highly effective if used in the morning. You just want to avoid using it later in the day so it doesn't disrupt your sleep schedule.
The other big factors to help combat SAD are getting adequate exercise, getting proper sleep, and making sure your diet is clean.
Physical exercise increases your seratonin levels and helps with your mood, getting 8 or more hours of sleep per night helps decrease depression, and eating more whole foods and getting less refined sugars also helps with your energy levels.
In particular, you'll want to get extra Omega 3 oils to help with brain function and mental clarity, and try eating more fermented foods to improve your gut health to help with your mind, mood, and behavior.
That may seem like a lot, but this can certainly make a huge difference in your mood- and that will lead to increased energy and increased productivity throughout the day!
Stay healthy and vibrant, and I'll see you next time!
-Dr. V
