Beating Winter’s Darkness: A Functional Medicine Approach to Seasonal Affective Disorder (SAD)
As the days grow shorter and winter’s darkness takes hold, many of us experience changes in mood and energy. For some, this shift can lead to Seasonal Affective Disorder (SAD)—a type of depression that occurs during the fall and winter months. Fortunately, through a functional medicine lens, we can address the root causes of SAD and provide strategies to thrive during the darker months.
What is Seasonal Affective Disorder?
SAD is a mood disorder linked to changes in seasonal light exposure. It’s more than just “winter blues.” It can significantly impact mental and physical well-being.
Common Symptoms of SAD:
Persistent feelings of sadness or low mood.
Low energy, fatigue, and difficulty concentrating.
Increased sleepiness or difficulty waking in the morning.
Cravings for carbohydrates and weight gain.
Loss of interest in activities once enjoyed.
The Root Causes:
SAD is largely influenced by reduced sunlight exposure, which disrupts circadian rhythms (our internal biological clock), lowers serotonin (a mood-regulating neurotransmitter), and reduces vitamin D synthesis in the skin. Functional medicine focuses on these core imbalances and provides natural, holistic ways to restore balance.
A Functional Medicine Plan to Prevent and Treat SAD
1. Prioritize Morning Light Exposure
The reduced sunlight of winter is one of the primary triggers for SAD. Bright light exposure, especially in the morning, helps regulate circadian rhythms and serotonin levels.
Action Steps:
Spend at least 30 minutes outside in natural daylight each morning, even on cloudy days.
Use a light therapy box (10,000 lux) for 20-30 minutes each morning within the first hour of waking. Position it at eye level while working, reading, or eating breakfast.
Why It Works:
Light therapy has been shown to improve mood and energy by stimulating serotonin production and resetting the body’s circadian clock.
2. Optimize Vitamin D Levels
Low levels of vitamin D, the “sunshine vitamin,” are commonly linked to depression and worsened during the darker months.
Action Steps:
Have your vitamin D levels tested (optimal range: 50-80 ng/mL).
Supplement with 2,000–5,000 IU of vitamin D3 daily during winter (adjust based on lab results and a healthcare provider's recommendation).
Include vitamin D-rich foods in your diet, such as wild-caught salmon, egg yolks, and fortified mushrooms.
Why It Works:
Vitamin D supports brain function, boosts serotonin production, and reduces inflammation—an underlying contributor to depression.
3. Support Brain Health with Omega-3 Fatty Acids
Fish oil, rich in omega-3s (EPA and DHA), has powerful anti-inflammatory effects and supports mental health.
Action Steps:
Consume fatty fish like salmon, mackerel, or sardines at least 2-3 times weekly.
Supplement with a high-quality fish oil providing at least 1,000–2,000 mg of EPA and DHA daily.
Why It Works:
Omega-3s improve brain cell communication and support serotonin pathways, alleviating symptoms of depression.
4. Stay Active with Regular Exercise
Exercise is a natural mood booster and is particularly effective for combating depression.
Action Steps:
Aim for at least 30 minutes of moderate exercise, 5 days per week, such as brisk walking, cycling, or swimming.
Incorporate resistance training 2-3 times per week to build strength and maintain energy levels.
If possible, exercise outdoors during daylight hours to combine physical activity with light exposure.
Why It Works:
Exercise increases serotonin and endorphin levels, improves energy, and reduces stress. Even light activity can help regulate mood.
5. Create a Consistent Sleep Schedule
Winter’s darkness can throw off circadian rhythms, leading to oversleeping or poor sleep quality, which worsens mood and energy.
Action Steps:
Go to bed and wake up at the same time every day, even on weekends.
Reduce exposure to blue light from screens at least 1 hour before bedtime by using blue light-blocking glasses or apps.
Practice downregulating breathwork or meditation before sleep to calm the mind.
Keep your bedroom cool, dark, and quiet to optimize sleep quality.
Why It Works:
Restorative sleep is essential for balancing hormones like melatonin and cortisol, which regulate mood and energy.
6. Incorporate Nutrient-Dense Nutrition
A balanced diet provides the foundation for energy, mood stability, and overall resilience against seasonal depression.
Action Steps:
Focus on whole, unprocessed foods, including plenty of leafy greens, colorful vegetables, lean proteins, and healthy fats.
Limit refined carbohydrates and sugar, which can cause energy crashes and mood swings.
Add foods rich in tryptophan (turkey, nuts, seeds) to support serotonin production.
Why It Works:
Nutrition provides the building blocks for neurotransmitters like serotonin and dopamine, which are critical for mood regulation.
7. Manage Stress with Breathwork and Mindfulness
Stress exacerbates SAD symptoms, so it’s essential to incorporate calming practices into your daily routine.
Action Steps:
Practice downregulating breathwork (e.g., 4-7-8 breathing) twice daily, in the morning and before bedtime, to lower cortisol levels.
Try mindfulness meditation, yoga, or journaling to manage emotional stress.
Schedule short breaks during the day to rest and recharge.
Why It Works:
Chronic stress can impair serotonin production and worsen depressive symptoms. Stress management restores balance to the nervous system and improves resilience.
8. Build Social Connections
Isolation during winter months can worsen SAD. Staying socially connected can provide emotional support and lift your spirits.
Action Steps:
Schedule regular coffee dates, group activities, or phone calls with loved ones.
Join a class or hobby group to engage with others in a structured environment.
Why It Works:
Social interaction increases oxytocin and serotonin, which improve mood and combat loneliness.
In Summary
Seasonal Affective Disorder is not just about the lack of sunlight; it’s a multifaceted condition influenced by circadian rhythms, nutrient deficiencies, and lifestyle factors. Through light exposure, nutrient optimization, regular exercise, restorative sleep, and mindfulness practices, you can take control of your mental health this winter and thrive despite the darkness.
Don’t let the winter blues take over—empower yourself with these functional medicine strategies to embrace the season and stay at your best.
