As the darker months roll in, many of us experience sluggishness, low mood, and a lack of energy. These could be signs of Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year, typically during autumn and winter. While it’s common to feel a little different when the seasons change, SAD can have a more profound impact, affecting your wellbeing and daily life.
If you find yourself struggling with SAD, there are lifestyle adjustments and nutritional strategies that can help. However, what many people don’t realise is that hormonal imbalances can significantly worsen the symptoms of SAD. By addressing these imbalances alongside seasonal mood changes, you can support both your mental and physical health during the darker months.
Understanding SAD and Its Link to Hormonal Health
SAD is believed to be linked to a lack of sunlight, which disrupts your body’s internal clock and affects mood-regulating hormones like serotonin and melatonin. This disruption can lead to feelings of depression, fatigue, and anxiety. But there’s more to the story, your hormone levels also play a key role in how you experience SAD.
In my Balance Your Hormones programme, we delve deeper into how hormones impact mood, energy, and overall wellbeing, helping you find the root cause of imbalances that could be worsening your seasonal symptoms. Let’s look at some of the hormonal connections to SAD.
Serotonin and Melatonin Imbalance
Serotonin, often called the “feel-good” hormone, plays a vital role in mood regulation, while melatonin controls your sleep-wake cycle. During the darker months, reduced sunlight can decrease serotonin production and increase melatonin, making you feel tired, lethargic, and low. In the Balance Your Hormones programme, I’ll show you how to naturally boost serotonin production and regulate melatonin through diet, sleep hygiene, and light exposure, helping you feel more energised and balanced.
Cortisol Dysregulation
Cortisol, the body’s stress hormone, tends to become dysregulated in those suffering from SAD. Elevated cortisol levels can contribute to anxiety, mood swings, and poor sleep, all of which are common SAD symptoms. My programme focuses on techniques like grounding exercises and stress management strategies to keep cortisol levels in check, allowing you to manage both your stress and mood during the darker months.
Thyroid Function and Energy Levels
Your thyroid hormones control your metabolism and energy levels. Some people with SAD experience a temporary slowdown in thyroid function, leading to fatigue and low mood. In the Balance Your Hormones programme, we address thyroid health by supporting it through key nutrients, helping you to sustain energy levels and improve your overall sense of wellbeing.
Oestrogen and Progesterone Balance in Women
Women are especially vulnerable to mood changes during hormonal shifts, such as perimenopause or PMS. Low levels of oestrogen and progesterone can exacerbate the symptoms of SAD, leading to more intense mood swings and anxiety. Through targeted nutrition and lifestyle changes, my programme helps you balance these hormones, reducing the impact of both seasonal changes and hormonal fluctuations.
Gut Health and Hormones
A healthy gut is essential for hormone regulation, including serotonin production. Research shows that gut health directly impacts mood and energy levels, which is why gut health plays an important role in my Balance Your Hormones programme. By focusing on nourishing your gut, you can enhance serotonin production and support your overall hormonal health, easing SAD symptoms naturally.
How to Manage SAD with Lifestyle and Nutrition
Now that we understand how hormonal health ties into SAD, let’s look at some additional ways you can manage your symptoms with lifestyle changes and nutrition.
Light Therapy
Light therapy is a well-known treatment for SAD. It helps to reset your circadian rhythm and boost serotonin production. Spending about 20-30 minutes each morning in front of a light therapy box can significantly improve your mood and energy.
Get Outdoors
Even though it’s cold or cloudy, spending time outside during daylight hours can help. Aim for at least 30 minutes of exposure to natural light each day. This small step can regulate your sleep cycle and boost serotonin production.
Eat the Rainbow
A diet rich in colourful fruits and vegetables supports brain function and mood regulation. Focus on foods high in antioxidants, such as berries, leafy greens, and root vegetables, which help protect your brain from oxidative stress.
Boost Omega-3 Intake
Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, are known to support brain health and reduce symptoms of depression. Incorporate more omega-3s into your diet,or consider a high-quality supplement.
Vitamin D
With less sunlight in the winter, your body’s production of vitamin D can drop, leading to fatigue and low mood. Include vitamin D-rich foods in your diet, such as oily fish and fortified products, and think about using a good quality supplementation.
Exercise Regularly
Regular physical activity is one of the most effective ways to combat SAD. Exercise boosts endorphins, improves sleep, and reduces anxiety. Aim for 30 minutes of movement each day to keep your body and mind healthy.
Maintain a Sleep Routine
Keeping a consistent sleep schedule helps regulate melatonin production and supports overall mood. Aim for 7-9 hours of quality sleep each night, and limit screen time before bed to avoid disrupting your sleep-wake cycle.
Stay Connected
SAD can lead to social withdrawal, but maintaining strong social connections is important for emotional support. Whether it’s spending time with loved ones or joining a support group, staying connected can boost your mood.
Support Your Hormonal Health to Beat SAD
Many people don’t realise that hormone balance plays a crucial role in managing mood and energy levels, especially during the darker months. My Balance Your Hormones programme is designed to give you the tools and knowledge to address hormone imbalances that may worsen SAD symptoms. From improving serotonin production through nutrition to supporting stress hormone regulation, my programme offers evidence-based strategies to help you take back control of your health this winter.
By focusing on hormone health, we can tackle the root causes of your SAD symptoms, helping you feel more balanced, energised, and resilient. If you would like to start balancing your hormones and lifting your mood during the winter season, click here to find out more.
Looking for more support and community? Join my ‘Nutrition and Lifestyle Medicine UK ‘Facebook group, where like-minded individuals share tips, ask questions, and support each other on their health journeys. It’s the perfect space to connect and learn more about balancing your hormones and living your healthiest life.
