Heading Into Fall and Winter - What Can You Do to Combat Lower Levels of Sunshine?
Fall and winter are both beautiful seasons that each bring their unique idiosyncrasies and charm - with fall comes a surplus of seasonal treats and colourful leaves, and with winter comes snowfall and a cold chill. In our Northern Hemisphere, what these beautiful seasons have in common is the decreasing length of day and decreased amount of sunlight an individual may obtain. To some, the shorter days can negatively affect productivity and mood, and even lead to more persistent health effects on others. A common ailment is “seasonal affective disorder”, which is predicted to affect 2-10% of Canadians in their lifetime.
What is seasonal affective disorder (SAD)?
Seasonal affective disorder, also known as seasonal depression, is a mood disorder related to changes in season that begins and ends at about the same time each year. Usually it occurs during the cold months but can also occur in the summer months. Scientists don’t know the exact causes of SAD, but one theory is that the lower amounts of sunlight leads to the brain producing less serotonin, which is a chemical involved in mood regulation. The result of these alterations can be feelings of depression, along with other symptoms.
What are some symptoms of SAD?
Those with SAD sleep more than they usually do and crave carbohydrates, which can lead to weight gain. They have many warning signs of depression, including: less energy, fatigue, trouble concentrating, more desire to be alone, feeling sad, cranky or hopeless, and thoughts of suicide. Every individual’s experience with SAD is unique. If you experience symptoms of SAD, please speak to a professional.
How to combat lower levels of sunshine?
These tips may help increase your energy levels!
Eat balanced and healthy meals so that your body receives essential and sufficient nutrients.
Keep up with physical activity - try a 30 minute walk a day or something to get outside and get your body moving. Exercising releases endorphins, which are associated with feelings of pleasure.
Surround yourself with those who make you happy - whether it be a friend, family member, pet or even spending some quality time with yourself can boost your mood!
Some doctors might prescribe medications such as traditional antidepressants or recommend light therapy. Natural or "full-spectrum" light, which is used in light therapy, can have an antidepressant effect. It shines directly into the patient’s eyes and is about 20 times brighter than normal room lighting. For some individuals, light therapy can have an immediate effect, while it may take longer for others.