Sunshine for the soul

Natural and holistic approaches to combat Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that people experience during the darker months of autumn and winter.

“Insufficient sunlight can affect our levels of serotonin, the so-called happy hormone responsible for our sense of wellbeing,” says Alison Cullen, sleep expert and nutritional practitioner from A.Vogel (avogel.co.uk). “It can also affect our levels of melatonin, which is responsible for normal sleeping patterns. Low mood, lack of concentration and energy, difficulty sleeping, flu-like aches and pains and a change in appetite are some of the most common symptoms of SAD.”

Hannah Trueman, a senior nutritionist at the Body Fabulous Health Clinic (www.mybodyfabulous.co.uk) says: “SAD significantly impacts the quality of life and mental health of many people during the darker months and it’s something we see a lot in clinic. A holistic approach, including targeted diet, lifestyle and supplementation, can help lift mood and restore balance.”

Nutrition and dietary support
Here are some dietary approaches from Hannah Trueman to help to boost your wellbeing and bring light to the darker days:

Support serotonin production: Include tryptophan-rich foods (turkey, eggs, nuts, seeds, oats) paired with complex carbohydrates (quinoa, sweet potatoes). The carbohydrates trigger insulin release, which reduces the levels of other amino acids in the bloodstream that compete with tryptophan to cross the blood-brain barrier. This ensures more tryptophan reaches the brain, where it can be converted into serotonin.

Increase omega-3 intake: Oily fish (salmon, mackerel, anchovies, sardines, herring), chia seeds and walnuts provide omega-3 fats, which support brain health, mood regulation and healthy stress response. Consider supplementation if your intake is low. Those following a plant-based diet can supplement with an algae-based omega-3.

Optimise vitamin D status: With limited sunlight exposure in the winter months, supplementing with vitamin D3 is essential. Most individuals benefit from a daily dose of 1,000–4,000 IU, though some may require higher amounts. (This is often linked to genetics so genetic testing can provide valuable insights here.) Testing your vitamin D levels can help tailor your dosage to meet your specific needs. For better absorption, choose a supplement that includes vitamin K2 and take it with a meal containing healthy fats. Additionally, incorporate dietary sources like oily fish and mushrooms to help maintain optimal levels.

Balance blood sugar: Stabilise energy and mood by including protein, healthy fats and fibre at every meal and don’t skip breakfast! Avoid sugary snacks and refined carbs that can cause energy crashes. Choose protein-rich snacks like boiled eggs, tinned fish, nuts and seeds, crackers and nut/seed butter or veg sticks with hummus.

Magnesium and B vitamins: Dark leafy greens, nuts, seeds and wholegrains provide magnesium and B vitamins, which support energy production and combat stress.

Herbal help
“Herbal remedies can help,” says Alison Cullen. “For feelings of sluggishness, low mood or mild anxiety there’s St. John’s Wort or Hypericum. Scientists believe it works by prolonging the action of serotonin and by increasing levels of melatonin. Bear in mind that Hypericum can take up to six weeks for best results, and it can interact with other medications and affect the way they work, so isn’t suitable for everyone. Check with your GP first if on prescribed medicines.”

Move your body
“Getting regular exercise can have huge benefits for our mental health, with studies showing the positive effects for anxiety,” says Simon Davies, a registered counsellor at Living Well UK (livingwellconsortium.com), a leading mental health charity. “This is because exercise causes our bodies to release endorphins – the natural chemicals that elevate our moods and reduce stress. Think of it as a stress-relief valve for your brain!”

Light therapy
“Using a lightbox that emits 10000 lux for 20–30 minutes each morning can mimic natural sunlight and regulate circadian rhythms,” says Hannah Trueman. “Position it about 16–24 inches from your face without looking directly at the light.” Hannah also recommends getting 10-15 minutes of natural light as soon as possible after waking. She explains that this helps to regulate the body’s circadian rhythm (inner body clock) which can be disrupted in the winter months.

Get outside
“Studies have shown that daylight reduces anxiety, as many of the neurotransmitters that influence how we feel are impacted by light,” says Simon Davies. “When this light is being registered by our eyes, it sends corresponding signals to the brain, which then drives our moods, motivation and sleep cycles. Even in the cooler weather, make the time to get outside. Sit in the garden, go for a quick walk around the block on your lunch break, or carve out time for a longer stroll in a local park: any time spent outside can do you a world of good!”

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