Natural Ways to Fight Seasonal Blues by Nancy Masoud, LockedIN Wellness

As the days grow shorter, you may experience a decline in mood and energy. You’re not alone! This common experience, known as seasonal affective disorder (or SAD), affects millions of people annually. The good news is that there are several natural ways to boost your mood and energy throughout the winter months.

Sunlight

Sunlight plays an important role in regulating mood and energy. Try to get outside each morning for 10 to 15 minutes, or consider using a light therapy lamp for 30 minutes. For maximum benefits, look for a lamp with a UV filter that mimics natural daylight, providing at least 10000 lux and a cool or white light temperature between 5000-6500 K.

Movement

Exercise significantly improves symptoms of depression and anxiety. No need to run a marathon- just a brisk walk or gentle yoga will do. Movement increases endorphins, improves circulation, and reduces stress and inflammation. When possible, combine this tip with the previous one by getting your activity outdoors to get the added benefit of sunlight and fresh air.

Nutrition

What you eat affects how you feel. During the winter, focus on foods rich in mood-supporting nutrients:

• Vitamin D: Low vitamin D levels are common and linked to symptoms of depression and fatigue. Get vitamin D naturally from the sun and from foods like egg yolks and salmon, or from a vitamin D3 supplement.

• Omega-3 fatty acids: Omega-3s can help improve symptoms of depression and anxiety by decreasing inflammation and optimizing neurotransmitter function and cellular health. Get more Omega-3s in your diet from salmon, flaxseed, and walnuts.
  

• B Vitamins: Essential for energy production and vital for mood regulation, B vitamins support the production of neurotransmitters like serotonin and dopamine. Deficiencies can lead to fatigue, brain fog, irritability, and other mood-related symptoms. Foods rich in B vitamins include meat & poultry, seafood, and legumes like lentils and peas.

• Magnesium: Get this vital mineral from foods like leafy greens, nuts, seeds, and legumes. Magnesium deficiency is common and linked to fatigue and mood disorders. Consider a supplement with at least 2 forms of magnesium.

A balanced diet helps maintain steady energy and mood. Prioritize lean protein and fiber, and reduce sugar, alcohol, and caffeine. Visit LockedIN Wellness for customized diet, lifestyle, and supplement recommendations specific to your individual needs. We can help you determine if you are deficient in any of the nutrients listed above.

Stress Management

Mindfulness practices like deep breathing, journaling, and meditation can help calm you and reduce stress. If you are new to meditation, join a guided meditation group or try a guided meditation app.

Supporting your adrenals and neurotransmitters can boost energy and stress resilience during the darker months. LockedIN Wellness offers personalized supplement, diet, and lifestyle guidance to restore balance and vitality.

Rest

Try to go to bed and wake up at the same time each day, and avoid digital screens for 1-2 hours before bed. Good sleep hygiene keeps your circadian rhythms stable and your mood balanced. If you struggle to get enough sleep or want to improve your sleep quality, reach out to us at LockedIN Wellness.

When to Get Help

Talk to your healthcare provider if symptoms of depression interfere with normal activities or persist for longer than a few weeks. Therapy or medication can work with natural approaches to help you feel like yourself again.

Over-the-counter mood supplements may seem safe, but some can cause serious drug interactions. Consult your practitioner before use, especially if you take prescription medications.

With simple habits like light exposure, movement, nourishing food, and mindfulness, you can brighten even the darkest days. Just like the changing seasons, your energy and mood will brighten again. In the meantime, these small steps can make each day a little brighter.

Learn more: https://www.lockedinwellness.com/

Follow them: https://www.instagram.com/lockedinwellness/10w