Natural Ways to Beat the Winter Blues

What Are the Symptoms?  The signs of SAD range from mild to severe. Those who suffer from seasonal affective disorder may:

• feel depressed, sad, or hopeless
• feel tired or fatigued
• have problems with sleep
• feel anxious or agitated
• lack the ability to concentrate or cope with stress
• withdraw from social activities
• not want to do the things they normally enjoy doing
• crave carbohydrates or sugary foods
• notice weight gain or loss
• be more prone to physical problems like getting the flu or the common cold

Wiseman Health Take-Home Advice

• Start early: optimize sunlight intake in the late summer and early fall months. During the fall and winter, increase your exposure to natural light as often as possible throughout the day. During the day, keep blinds and curtains open and turn indoor lights off, when possible, to maximize natural sunlight exposure. Get 5–15 minutes of direct early morning sunlight first thing in the morning on your face and body to improve circadian rhythms. The best time to get sunlight for vitamin D production during the day is from 10:00 am–2:00 pm, otherwise known as the “solar noon range.” In the fall and winter, most people can tolerate a longer duration of time in the sun; however, always make sure not to burn. In order to promote proper vitamin D production, only use sunblock after you’ve had your daily sunlight exposure of at least 15–30 minutes. Learn more tips for optimizing sunlight exposure and vitamin D by reading our Wiseman Health article: 11 Tips for Vitamin D, Sunlight, & Sunscreen.
• Take a high-quality vitamin D supplement on the days when you can’t get enough natural sunlight exposure on your skin. Here are some recommendations to achieve not only normal vitamin D levels but also optimal vitamin D levels: Children age 4 and under, vitamin D3 400–800 IUs daily, depending on age and weight. Children ages 5–10, vitamin D3 400–1500 IUs daily, depending on age and weight. Children ages 10–18, vitamin D3 1500–4000 IUs daily, depending on age and weight. Adults age 18 and over, vitamin D3 5000–10000 IUs daily, depending on weight. The right dosage is very individual for each person and dosage ranges are based on age, weight, baseline vitamin D levels, and individual absorption for each person. When starting a new vitamin D supplement, always start on the lower end of the recommended dosage range and have your medical provider check your vitamin D 25-OH levels, also known as 25-hydroxy vitamin D (which is the best indicator for internal vitamin D levels), before and 4–6 weeks after starting supplementation. You can then slowly increase as needed based on your individual lab values. The optimal goal is to achieve a vitamin D level in the top 50%–75% of the lab range. The higher your levels are within lab range, the more protective and beneficial vitamin D levels are. As a reminder, on the days you do get enough natural daily sunlight on your skin, do not take your vitamin D supplement that day. When it comes to vitamin D supplementation, the goal is to supplement only as needed when you can’t get natural sun exposure on your skin. We don’t absorb much vitamin D from food sources, so work on optimizing sun exposure and supplementation as your two main strategies. For high-quality formulas, see all of our Wiseman Health Vitamin D3 Supplements.
• Aim to exercise at least 3–4 times a week for at least 30 minutes. Consistent, moderate exercise has been shown to help alleviate depressive symptoms associated with seasonal affective disorder. When sunlight is available, try to exercise outdoors to maximize exposure to natural light while exercising.
• Consume natural whole foods and limit sugar and processed foods.
• Keep a regular consistent sleep schedule of 7–9 hours a night and try to naturally wake up around sunrise without an alarm clock. For a complete guide on how to optimize sleep the natural way, read our Wiseman Health article: 12 Tips for Better Sleep.
• Make it a priority to stay connected with friends and family and practice gratitude at every opportunity, which is always easier during the holiday season in the fall and winter.
• Stay hydrated throughout the day. Fatigue from dehydration has a negative synergistic effect on seasonal depression.
• Use meditation and mindfulness as a powerful way to control your mind and emotions. Look at meditation and mindfulness as a psychological “do it yourself” technique that you can do anywhere, at any time to give yourself power and control over an overactive mind. If helpful, try the guided meditation apps Waking Up, Calm, and Headspace on your phone. To learn more about the benefits of meditation and mindfulness and how this practice can help you positively influence your mind to control your health, read our Wiseman Health article Meditation: The Mind & Body Benefits.

Editor’s Note: This content was created by our Wiseman Health content and writing team, without the influence of artificial intelligence engines. Our goal is to be your trusted source for natural health and medical information. This article was originally published on October 20, 2015 and has since been updated.