My Secret to Stop Seasonal Affective Disorder during Winter Months

I want to let you in on a secret about Seasonal Affective Disorder🌞

Seasonal Affective Disorder (SAD) usually starts in the fall when our days get shorter, and it continues into the late spring when the light cycles begin to change. SAD is an imbalance of the brain which is caused by a lack of light. Light helps our body increase melatonin, which causes us to sleep more. Lower levels of sunlight decrease the amount of serotonin which affects mood.

Even us Floridians, who live in the Sunshine State, might start feeling the effects of this depression such as:

fatigue
social withdrawal
carbohydrate cravings
an overall feeling of malaise

Throughout my 25 years of practicing, I’ve seen many of my patients struggling with Seasonal Affective Disorder, which usually starts after the Winter Solstice and spikes in February. But guess what… I have tricks and tips to help you get your body back into alignment whether you live in Florida or up North:

Expose the eyes to the sunlight at both dawn and dusk for at least 15 minutes without sunglasses. This helps secrete more melatonin and serotonin in the brain by activating the pineal gland.
Avoid blue light in computers, tablets, and other artificial lights which can lower melatonin.
Exercise, preferably cardiovascular, at least 30 minutes/day.
Supplement w/at least 2000mg of vitamin D a day. Did you know vitamin D is actually not a vitamin, but a hormone? We can make vitamin D, and we do that by being exposed to the sun when it hits our skin turning UVB into D via the liver and kidneys.
Eat meals with more fiber and protein to help curve those carb cravings that come with SAD.
Wake up early and eat bigger meals earlier in the day.
Lastly use a dimmer and try to get your body used to the setting sun and not artificial lights.

For extreme cases, especially in cold climates, I suggest patients get light boxes with 10000 lux of illumination for thirty minutes. If it is a sunny day I will have my patients go outside and expose their eyes to bright light to help make more serotonin and melatonin.

While the grey skies of winter aren’t known for the sun, sit by a window and expose yourself to natural light. It is much better than traditional inside light. We have been walking the planet for thousands of years and we need sunlight.

Use these tips to feel better all winter, and if you need more help, you can always reach me here!

Elizabeth Trattner a.p.

I specialize in women’s health, weight management, allergies, autoimmune diseases and environmental illnesses. I help patients improve and take control of their health and maintain their optimal weight.