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.