It is hard to deny it - weather impacts mood. We are more likely to feel happy on a sunny day and “blue” on a rainy one.
Every change of season brings with it factors that influence our mental and physical health. Time change, shorter days, temperature shifts, pollen release, etc.
Perhaps the most significant seasonal change for Canadians occurs as fall ends and winter begins.
Our bodies respond to light in many ways - seasonal variations in light directly impact our internal biological clocks. These clocks regulate neurotransmitters, hormones, and other messengers in the brain that control sleep, mood, and appetite. During the winter months, shorter days and less time outdoors can disrupt these messengers, and can lead to a condition known as Seasonal Affective Disorder (SAD).
None of us are immune to these seasonal changes and it is estimated that as many as 1 in 5 people suffer from some form of season mood disorders. Mild symptoms may be known as the “winter blues”, however some Canadians develop more severe signs including depression, fatigue, weight gain, and irritability.
The secretion of two brain messengers, serotonin and melatonin, are of particular importance in terms of Seasonal Affective Disorder. Serotonin is the “happy hormone” and has a direct influence on brain cells related to many body functions, including mood, appetite, sleep, and libido. Melatonin is best known for its influence on sleep. The concentration of melatonin in blood is dependent on light exposure - light actually slows or stops melatonin production, while darkness boosts levels. It is thought that many of the symptoms associated with SAD are the result of too much melatonin and not enough serotonin.
A basic naturopathic approach works to support balance between the two.
1) Exercise - stimulates endorphin and serotonin secretion. Endorphins are a group of neurotransmitters that activate opiate receptors in the brain. The response includes feelings of euphoria and pain reduction. To get the most out of your exercise, choose activities you enjoy (yoga, swimming, dance classes, etc).
2) Sleep Routine - Unwinding before bed and setting the intention for a restful sleep are important steps as part of a sleep routine. Darkness during sleep is essential. We are constantly exposed to a number of artificial light sources (computers, TVs, indoor electricity) that can disrupt our melatonin cycles. To ensure you get the best quality sleep (during winter months or otherwise), support appropriate melatonin production by avoiding exposure to artificial light sources near bedtime and by making your bedroom as dark as possible.
3) Get outside - aim for a minimum 20 minutes per day of outdoor time, ideally just after sunrise, to help boost serotonin levels and vitamin D production. Vitamin D is the sunshine vitamin that is produced by the body in response to UV rays from the sun. Vitamin D is directly linked to serotonin production and plays an important role in mood balance.
4) Acupuncture - a time tested technique shown to boost endorphins and bring the body into balance. Acupuncture is a safe and effective way to address many of the symptoms associated with SAD, including anxiety, depression, irritability, and food cravings.
5) Diet and Supplements - Omega 3s, Vitamin D, Probiotics, and melatonin boosting foods and supplements are helpful in reducing the symptoms of SAD. For an individualized plan, consult your Naturopathic Doctor.
Although, especially as Canadians, the shift to winter comes with the most significant seasonal changes, mood changes are possible during other times of the year. A wellness journal is a great way to pick up patterns in your health, which you can then discuss with your Naturopathic Doctor.
Dr. Melissa Blake is a licensed Naturopathic Doctor with a family practice at The Pear Tree Naturopathic Clinic in Dieppe, NB. She is passionate about educating her patients so they are able to make informed decisions about their health and wellness. She is a member of the Canadian Association of Naturopathic Doctors and Vice President of the New Brunswick Association of Naturopathic Doctors. She can be reached at 506-857-1300 or by email: thepeartreenaturopathicclinic@gmail.com. She also maintains a wellness blog: http://drmblake-nd.blogspot.ca
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