The Winter Blues: 5 Ways to Beat Seasonal Affective Disorder and Depression

It always surprises me after the time change in November how dark it can get in the evenings. Every year around this time I have to check in with myself and how I am feeling and every year I realize, after a gentle reminder from those around me, that the darker days do affect my mood. Living in Vancouver for 4 years, where it is raining most of the winter, I would forgot how much happier people were with the sun out, until the skies opened and you get a glimpse again of sunny summer days. The same goes for most of Canada however. When a patient comes to me concerned about their mood, I always ask whether they notice a more depressed mood in the winter...most say yes! 

An important point is that there could be a easy explanation as to why you are feeling depressed and ruling these out first is key. There are a few common reasons I see in my practice, for why people feel depressed. They are vitamin D deficiency, adrenal fatigue, hormone imbalances, hypothyroidism and food allergies/sensitivities. Simple blood work, a health history and/or elimination diet can help decipher if your mood is affected by one of these issues.  However these simple tips can make a drastic change in your mood.

1. Light Exposure:

As the day shorten our circadian rhythm adapts and melatonin production increases. This in turn decreases serotonin production. Unfortunately this combination doesn’t improve sleep. Getting some light exposure in the morning, helps to keep our circadian rhythms in check. Suggestions for this are going for a 20 minute walk in the morning when it is brighter out, in nature is an added bonus, or investing in a sunlamp. I recently learned that the Public Libraries around HRM have these on loan!

2. Vitamin D3:

One of the first vitamins I think about when it comes to mood is vitamin D. It plays an important role in many things, including bone, skin and immune health, but it also contributes to improving mood. There are several studies that show an association with low vitamin D status and mood disorders, including seasonal affective disorder. 30 minutes of full-exposure to sunlight, without sunscreen, can provide between 10,000 to 20,000IU of vitamin D. In the winter, or if we work in an office all year, it is difficult to get enough D3, therefore we need to supplement. I suggest 2000-5000IU/day for mood disorders, however it is recommended to have your vitamin D levels checked to avoid toxicity. 

3. Increase Endorphins:

On these cold darker days we tend to sink into the couch. Exercise, even moderate amounts, have been proven to increase endorphins and serotonin production, ultimately improving your mood. Start by walking 20 minutes in the morning or at lunch if you are just getting back into it, or increase the intensity with HIIT workouts. Massage also has been studied to increase endorphins, or any physical touch for that matter! Our testosterone levels have been shown to increase in the winter so take advantage of the increased sex drive. 

4. B Vitamins:

These vitamins are also important to regulate mood. B vitamins are necessary for every energy reaction in your body, including the production of hormones and neurotransmitters mentioned above. Women on oral contraception become deficient in B6 (and magnesium), therefore it is even more important to supplement in these women. I recommend a multi-B vitamin, with higher amounts of certain Bs depending on the person. 

5. Decrease Sugar Intake:

When our blood sugar spikes then crashes it stimulates a stress response in our body. An increased cortisol level in turns affects other hormones and neurotransmitters and ultimately affects mood. If you are having energy crashes or bouts of fatigue or depression take inventory at how much sugar you are eating in a day. The recommendation is no more than 6g/day! Good quality protein, fat and fibre in the morning will set your day off right so you won’t be craving that 2pm sugary snack. 

As you can see there are many tools to consider to help with SAD and depression. There are other nutrients and botanicals that I would consider in my practice, depending on the person and if they are on medication or not. For a more individualized approach consider booking an appointment with me or your local ND.

In health & happiness,

Dr. Karen

p.s Check out these posts if interested - PMS: Recognizing the Signs, Anxiety: Tried & Tested Tools, Adrenal Fatigue

Food Friday: Carrot Quinoa Breakfast Cookies

I think I may be a snack monster! "I'm hungry" may be the phrase I say the most ;) This is probably because I am not balancing my blood sugar effectively that day, simply out of habit or I just enjoy food too much! 

These cookies do the trick for me when I am in that state of mind and my stomach is grumbling. I love freezing them and grabbing one as needed. They are packed full of nutrients from the carrots, quinoa and oats, fat from almond butter and nuts, coconut oil and flax, protein from almond butter/nuts and fibre from whole grains and flax. I see no wrong! (Unless you are on a paleo diet unfortunately.) Remember fat, fibre and protein is what keeps you full for longer and balances your blood sugar. I posted the link to these awhile ago on FB but considering I keep coming back to them I wanted them handy for both you and me. :) 

Depending on how runny my almond butter is, the cookies can be pretty wet before cooking or dry. I add a little more quinoa or oats if it looks too wet, which keeps them from crumbling. If you can eat eggs you may want to try them with 1-2 eggs instead of the flax mixture however I haven't done this yet. The recipe has several ingredients but I find they are a cinch to throw together if you have cooked the quinoa the night before (use the rest in a buddha bowl or salad). Thanks www.loveandlemons.com!

Ingredients:

• 1 cup oat flour (made from 1¼ cups whole rolled oats ground in a blender - eg vitamix)
• 1 cup (additional) whole rolled oats
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp cinnamon
• 1/2 tsp sea salt
• 1/2-3/4 cup cooked quinoa
• 1 cup finely shredded carrots
• 2 tbsp ground flaxseed + 5 tbsp warm water (set aside for 5 minutes)
• 1/2 cup almond butter
• 1/4 cup coconut oil, melted
• 1/2 cup pure maple syrup
• 1/2 cup nuts and/or seeds (I used walnuts & pumpkin seeds; pecans could be great)
• 1/2 cup dried cranberries

Directions:

1. Preheat the oven to 350°F and line a large baking sheet with parchment paper.
2. In a glass, combine the flaxseed and warm water and set aside to thicken for about 5 minutes.
3. Use a food processor or a blender to process the 1¼ cups rolled oats into a fine flour and measure out one level cup. In a large bowl, stir together the flour, the remaining 1 cup whole oats, baking powder, baking soda, cinnamon and sea salt. Add in the quinoa and then the shredded carrots, stirring until the carrots are completely coated with flour.
4. In a medium bowl, combine the almond butter, coconut oil, and maple syrup and stir well to incorporate. Stir in the flaxseed mixture.
5. Add the wet ingredients to the bowl of dry ingredients and fold in just until combined. Stir in the walnuts, pumpkin seeds, and cranberries.
6. Scoop just under ¼ cup of batter for each cookie onto the baking sheet. (I have used 1/4 cup and they come out pretty big - which I like.) Bake for 15 to 18 minutes, or until lightly browned. Cool on the pan for 5 minutes and then transfer to a wire rack to finish cooling.
7. When cookies are completely cool, they can be stored in an airtight container or frozen.

Let me know what you think or if you have any adaptations you like!

In health & happiness, 

Dr. Karen