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Are You Experiencing the Winter Blues

02 Dec 2022
Are You Experiencing the Winter Blues

You may have heard of the phrase “the winter blues” before, and if you are living in Canada, there’s a good chance you’ve experienced them yourself before. Feelings of sadness or hopelessness commonly describe the winter blues, but did you know that

  • increased levels of fatigue
  • difficulty sleeping or sleeping too much
  • weight gain or changes in eating habits
  • a decrease of interest in once enjoyable activities

... are all commonly experienced by those with the winter blues? The truth is, the winter blues actually describes a medically observed and documented OCCURRENCE known as Seasonal Affective Disorder, or SAD.

What is Seasonal Affective Disorder (SAD) and What Can We Do About it?

Technically speaking, SAD is a type of depression that is cyclical in nature and typically occurs between the months of late October and early March.

Why is this?

While there are numerous factors at play, such as decreased physical activity during the colder months, multiple studies and health authorities such as the Canadian Mental Health Association have identified a potential hormonal cause. Unlike other vitamins, vitamin D is unique in that it chemically operates as a hormone in the human body. Studies have confirmed that a seasonal decrease in vitamin D is associated with a seasonal change in mood, namely SAD. During the months of October to March, the earth, and in particular, the Northern Hemisphere, is further away from the sun and subsequently is exposed to less UV light. This very same UV light that can cause sunburns during the warmer months is also responsible for converting cholesterol in our body into vitamin D.

So, what can we do about this?

Environment:
  • Increasing your exposure to daylight in the winter months may be an effective way to increase your levels naturally; as little as 20 minutes of sun exposure with 40% skin exposure can prevent vitamin D deficiency
  • This could look like designating time in the morning or periodically throughout the day for sun exposure; even taking a 15-minute break in front of a window can help
  • Because the sun rises later in the winter, try waking up 20-minutes earlier and enjoy your morning cup of coffee in a sunny spot of your house
  • Alternatively, the Canadian Pharmacy Association recommends light therapy as a first-line treatment option for depression with a seasonal pattern
  • Often marketed as a “SAD Lamp” or “Light Box”, these devices are relatively affordable and can help improve mood symptoms
Nutrition:
  • Vitamin D is a fat-soluble nutrient, which means that it is commonly found in numerous foods that contain healthy fats, including
  • Fish (especially rainbow trout, salmon, tuna)
  • Dairy and fortified milk- alternative products (milk, soy- milk, yoghurt, cheese)
  • Mushrooms, orange juice, almond or rice milk
  • Health Canada also recommends vitamin D supplementation to ensure your needs are met during the winter months
  • In fact, they recently changed the non-prescription amount from 1,000 IUs to 2,500 IUs as this is a safe amount for anyone 9 years and older!
  • When considering a vitamin D supplement, quality is important; because vitamin D is a fat-soluble nutrient, it needs to be consumed with fat for optimal absorption.
  • This is why vitamin D drops are a superior form to dry chalk tablets, such as Vitamin D3 Drops by Nanton Nutraceuticals that are suspended in heart healthy olive oil!

Exercise:

  • Exercise has been shown to improve multiple types of mood disorders, including SAD
  • Studies have shown that moderate exercise can be just as beneficial as intense exercise
  • For example, several studies have shown that 30 minutes of yoga can have the same metabolic impact on your health as 15 minutes of running
  • Tip: the more skin that sunlight hits, the greater the level of vitamin D you can generate; throw on some gym clothes and follow a free 30-minute yoga video on YouTube in a naturally lit area of your home

Social:

  • Make time to regularly engage with your social support network
  • This could be your friends, family, or a community group
  • Engage in talk therapy with a regulated professional, such as a counsellor, psychotherapist, social worker, or psychologist

Adaptogenic Herbs:

When it comes to the symptoms of SAD, another treatment consideration is adaptogenic herbs. Adaptogenic herbs help the body ADAPT to physical and environmental stressors.

  • Several studies have shown that adaptogenic herbs like Rhodiola can help improve serotonin (our happy hormone) and dopamine (our reward/motivation) levels
  • While there are no studies to date specifically for SAD, Rhodiola has numerous studies demonstrating its benefit in improving anxiety, depression, and fatigue; all of which are symptoms of SAD
  • Rhodiola extract is the core ingredient of all Rhoziva products and can be purchased HERE or in-store by following our store locator .

Conclusion

Over 1 billion people in the world have a vitamin D deficiency, while over 3 billion struggle with suboptimal levels. Certain groups of people are at an increased risk for this, including those who live in higher latitudes, such as Canadians. Meanwhile, mood disorder rates including SAD have continued to increase over recent years. Experiencing SAD may be a sign that your vitamin D levels are low and might benefit from exercise, diet, light exposure, and vitamin D supplementation. While Health Canada has set the non-prescription level of vitamin D at 2,500 IUs, prescription dosages can commonly reach the 50,000 IU mark. However, before increasing vitamin D beyond the government recommended Tolerable Upper Limit of 4,000 IUs, it may be a good idea to speak with your physician or Naturopathic Doctor about getting your vitamin D levels tested.

If you or someone you know is experiencing the winter blues, SAD, or depression, always make sure that you keep your friends, family, and healthcare team in the loop. For more information on SAD, MDD, or where to get support, please visit:

- https://cmha.ca/find-help/
- https://letstalk.bell.ca/en/get-help

- In case of emergency, call 911

References:

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