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Seasonal Affective Disorder (SAD) is aptly named. Typically beginning in later Autumn, when it’s dark before dinner, those experiencing SAD will begin to feel listless, lose motivation to engage in activities that normally bring joy, crave more sweets and carbs, easier to become irritable, difficulty concentrating and focusing, less desire to be sociable, and want to sleep longer. These symptoms typically last up to 5 months, until there is noticeably more sunlight duration.

According to the National Institutes of Mental Health (NIMH), there are three key criteria for physicians to diagnose someone with SAD:

Have symptoms of mild to moderate depression or SAD symptoms.
The episodes of symptoms occur during the late autumn and winter every year.
Depressive episodes are more frequent during daylight savings time (darker days) than other times of year.
It is believed that individuals who experience SAD each year have lower levels of serotonin, the key mood regulation hormone, as well as insufficient levels of vitamin D. And, say NIMH researchers, those with SAD produce too much melatonin, which can increase sleepiness and lead to oversleeping.

Combatting SAD

The first hurdle is actually recognizing that one has SAD and that millions of people do, up to 10%, according to Cleveland Clinic, and the majority of SAD sufferers are women.

A recommendation is to increase vitamin D supplementation, especially if you don’t want to go outdoors (too cold!). Even a brisk walk outside for 15 minutes can help.

A special LED light for light therapy is also recommended. Health professionals tend to advise using a 10,000 lux LED light in the morning for between 15 and 30 minutes for the entire winter.

Exercise. It may feel like a herculean effort to unswaddle yourself from the cozy blankets and pillows to exercise, once you do, you will feel amazing, like the clouds are parting and the sun is shining down. It lifts your mood and you feel great about yourself.

Chat with family and friends. Make a point to share lighthearted anecdotes and share silly videos, as smiling and laughing kicks the endorphins into gear.

Eat a high protein breakfast. This will make you feel fuller, longer.

Drink less. It may be tempting to indulge in alcoholic beverages to feel better, but alcohol can actually lower mood, dehydrate you, and make you more miserable.

Take a good-quality multivitamin plus vitamin D and DHA/EPA daily.

Herbal Supplements

Herbal supplements such as Tongkat Ali and Mucuna pruriens can also help reduce the winter blues, which often results in increased productivity and enjoyment of activities.

Adapticort® Tongkat Ali (Eurycoma longifolia) is recognized as an adaptogenic herb, meaning it helps the body manage stress. Clinical research shows it can boost testosterone levels while simultaneously reducing cortisol, the stress hormone, promoting a balanced stress response.

Some of the well-known benefits of LJ100® include:

Increased physical and mental energy
Enhanced muscle strength and mass
Improved stamina, especially in endurance activities
Stress reduction
Support for healthy immune function

BlissCare® M. pruriens promotes healthy neurotransmission and cognition and helps extend exercise performance by supporting healthy dopamine levels. These benefits greatly help reduce SAD by increasing mental performance (helping to take the mind off the blahs), as well as physical performance, which helps reduce stress.

Winter can be wonderful, not worrisome!

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