What is seasonal affective disorder (SAD)?
It is a hard time for us east coast girls right now and unfortunately it seems to be the most popular season for feelings of heaviness. SAD is an established psychiatric condition associated with depression. If you consistently feel low during the winter months and would like to boost your mood naturally, this post is for you!
Holistic alternative treatments for seasonal affective disorder:
1. Daylight lamp
A daylight lamp gives an artificial light whose energy distribution approximates that of daylight. You can set it in line with your morning alarm so you wake up with daylight. A study published in 2009 found it to be effective for SAD.
2. Eat more omega-3 fatty acids
Omega-3s are known to have a positive effect on mood, with one study finding that consumption is linked to lower rates of depression. Go for salmon, walnuts, or flax seeds.
3. Vitamin D supplementation
SAD means minimal sunlight, which means insufficient vitamin D! Take a supplement to counteract this deficiency, which will also boost your mood. Studies also show a link between vitamin D deficiencies and depression - this is because vitamin D receptors are in the region of the brain responsible for mood and behavior.
4. Fresh flowers
For a little touch of summer, I buy fresh flowers every week from Trader Joe’s. I’m going to do a separate post about this soon!
5. Dark chocolate
Dark chocolate is rich in polyphenols - a type of antioxidant. Consumption of these nutrients are linked with improved mood, by stimulating the production of endorphins and serotonin. These neurotransmitters are natural antidepressants! Consume a square or two a day for a little boost.
6. Essential oils
As you can see, I keep a diffuser next to my bed! When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain. Thus, they can help to boost your mood if used correctly. Go for: lavender, orange, peppermint, or spearmint.