Shorter & Colder Days Can Trigger Seasonal Affective Disorder (SAD)

  • Posted on: Jan 13 2025
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tips to avoid seasonal affective disorder

Prime Medical is a leading primary care medical clinic serving San Pedro and beyond.  As such we are often asked about health tips.  One of which is about Seasonal Affective Disorder (SAD) and tips to prevent it.  The arrival of shorter days and colder temperatures can bring more than just a chill to many people. For some, the change in seasons triggers a serious mood disorder known as Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, typically during the fall and winter months when daylight hours are shorter. It is believed to be related to changes in sunlight exposure, which can affect the body’s internal clock (circadian rhythm), as well as the levels of neurotransmitters like serotonin and melatonin.

Symptoms of SAD

  • Low mood: Feeling depressed, sad, or hopeless most of the day, nearly every day.
  • Loss of interest: Diminished interest or pleasure in activities once enjoyed.
  • Changes in appetite: Significant weight gain or loss.
  • Sleep problems: Insomnia or excessive sleepiness.
  • Low energy: Fatigue and lack of motivation.
  • Difficulty concentrating: Problems with memory and decision-making.
  • Social withdrawal: Feeling isolated and withdrawing from social interactions.
  • Anxiety: Increased feelings of worry and restlessness.

Tips to Combat Seasonal Affective Disorder

Combating SAD is crucial because it significantly improves quality of life, prevents the development of more severe mental health issues, enhances physical health, builds resilience, and reduces the burden of mental health conditions on individuals, families, and society as a whole.

In addition, preventing SAD will have a positive impact on your social and work productivity.  Here are some suggestions to combat Seasonal Affective Disorder (SAD).

Increase Vitamin D – Due to reduced sunlight, Vitamin D supplements are encouraged to replace your lack. Sitting in the sun as much as possible will also feel great and it’s not as harmful in the winter months.

Light Therapy: Light boxes: These devices emit bright light that mimics natural sunlight.

Spend Time Outdoors: Even on cloudy days, natural sunlight can be beneficial.

Open blinds: Allow natural light to flood your home.

Regular Exercise: Even moderate exercise can boost mood and increase endorphins. Consider joining a gym: Having a workout buddy can provide social support.

Dietary Changes:  Focus on whole foods: Include plenty of fruits, vegetables, and whole grains in your diet. Omega-3 fatty acids: Consider supplementing with fish oil or eating more fatty fish.

Mindfulness Techniques:

Meditation: Practice mindfulness exercises to reduce stress and improve mood.

Yoga: Combine physical activity with relaxation and stress reduction.

Maintain Social Activity: Spend time with loved ones, join social groups, or volunteer. Make an effort to schedule social events, even if you don’t feel like it.

Summary

If you are experiencing symptoms of SAD, it’s crucial to consult with a healthcare professional for proper diagnosis and treatment. If you would like to get regular checkups, or have questions about medical care in San Pedro or your health in general, feel free to speak with our doctors at Prime MedicalSan Pedro’s easiest healthcare provider with your most frequently needed services all on-site. Call (310) 548-0201.

 

 

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