Natural Strategies for Fighting Seasonal Affective Disorder (SAD) During Winter in Phoenix

Living in sunny Arizona typically means that I don’t see a lot of patients in person complaining of the “winter blues.” Still, Seasonal Affective Disorder (SAD) is a genuine condition that even affects us desert dwellers.

As the winter days grow shorter, it can be difficult for some people to adjust. More specifically, the change in daylight hours affects the brain’s ability to make melatonin. 

Melatonin is a hormone that regulates sleep-wake cycles. If normal melatonin production is altered, it can throw off our circadian rhythm.

Unfortunately, when our circadian rhythm is altered, some negative side-effects can occur, such as weight gain, irritability, lethargy, low libido, anxiety, and depression.

Don’t despair! These symptoms typically only last through the winter months, although it is possible to experience seasonal affective disorder symptoms in brighter climates and seasons. There are ways to prepare for this time of year to decrease or simply eliminate these symptoms altogether.

Eat Healthy and Be Happy

Eating a diet rich in zinc, omega 3s, low glycemic carbs, and Vitamin D has been proven to decrease depression and anxiety in research studies. It can also reduce fatigue. In my practice, I suggest supplements based on the patient’s symptoms, health status, and lifestyle.

Hormones, Hormones, and Hormones.

Get your hormones checked and work with your Living Wellness naturopathic doctor to optimize your hormones.

Keep Moving to Balance Melatonin and Seratonin

Make sure you keep moving. It’s easy to talk yourself out of exercise when the temperature dips, but exercise is an excellent way to balance melatonin and serotonin levels in the body. Walking, stretching, yoga, Pilates, and weight lifting can be helpful. Regular bodywork and acupuncture are great ways to regulate your sleep hormones. Balancing these hormones will help diminish symptoms.

Natural Products to Help Ease SAD Symptoms

Learn How to Balance Your Hormones Naturally and Decrease Symptoms of SAD With the Happy Hormones at Home Guide

Limit Blue Light Before Bed

Cutting screen time in the evening also makes a big difference if you suffer from Seasonal Affective Disorder. Since blue light disrupts sleep, it’s essential to put down your devices at least two hours before bedtime. Keeping them at least six feet away from you during sleep can also be beneficial.

Shine Brightly! 

Put a little glow in your environment and your style. Bright and cheerful colors in your wardrobe and around your home are an easy “pick me up.” Also, adjusting your lighting can be helpful; full-spectrum light bulbs simulate sunlight and trick your brain into maintaining proper hormone levels. Think of it as color therapy, which can be very beneficial for mood enhancement, .

Laughter Really is the Best Medicine

Get extreme. Try to find a laughter yoga class. The literal act of smiling (and laughing) actually does change your mood.

Need More Support for Your SAD Symptoms?

Call 480-588-6856 to schedule a FREE brief meet and greet with one of our naturopathic doctors.