Winter blahs or downright S.A.D.? Naturopath Dr. Jonathan Prousky comes to the rescue with some great tips for keeping bright-eyed and bushy-tailed in the colder, darker months.
Every winter I get tired and tend to oversleep. Is there any way to feel more energetic?
It is important to establish good sleep hygiene practices. This involves going to bed around the same time each day (even on weekends), not watching television in the bedroom or being in front of a computer late in the evening, taking a warm bath about 30-minutes before getting into bed, drinking warm milk or even some chamomile tea, and making sure that the bedroom is completely dark. This helps to establish good sleep and wake cycles and alleviates the tendency to oversleep and improves energy levels. What you choose to eat and drink will have a direct impact on how well you sleep. Supplementing a healthy diet of fruits and vegetables with 5-HTP — a feel-good brain chemical with anti-depressant properties that increases serotonin — can profoundly reduce oversleeping. For this to work, stimulants, such as caffeine, chocolate, and even medications containing caffeine, must be completely eliminated from your diet.
Is there anything I should be eating that will improve my energy levels in winter?
The consumption of omega-3 essential fatty acids, such as those in fish and fish oil, can help offset higher daytime levels of the sleep-inducing hormone melatonin. Add at least five or more servings of fruits and vegetables daily plus vitamin D-3 supplements for optimal effect. You should also reduce the consumption of saturated fats, processed or refined foods, and unnatural sugars, which tend to relieve fatigue in the short-term by increasing blood sugar levels. Later however these fall to below normal, prompting individuals to consume more of the unhealthy products and so the cycle continues.
How can I tell if I have Seasonal Affective Disorder, and not just the winter blahs?
SAD is a more consistent and extreme form of the Winter Blues characterized by fall and winter depressions, excessive sleeping, increased appetite with carbohydrate cravings, and weight gain alternating with normal moods and behaviour in the spring and summer. To know whether you've been afflicted with SAD, visit an orthomolecular practitioner, who can perform a clinical evaluation and prescribe a dietary regimen. This might add vitamin supplements to your daily food intake such as 5-HTP or omega-3 essential fatty acids that help to reduce SAD symptoms.
Should I invest in a SAD lamp?
Getting as much bright light as you can in the morning can also help to fight Seasonal Affective Disorder. This can be accomplished by purchasing various devices (e.g., light visors and light boxes) that deliver intense bright light. The device should provide broad spectrum light, as this is very close to natural light, and deliver 2500-10,000 illuminance (lux). Devices that are higher lux require less exposure time than devices with having a lower lux. The therapeutic response time is generally 2-4 days with greater improvements occurring within one week.
Dr. Jonathan Prousky is the Chief Naturopathic Medical Officer at the Canadian College of Naturopathic Medicine, and received his ND degree from Bastry University and a Master of Science degree from the University of London. His book, Anxiety: Orthomolecular Diagnosis and Treatment, was published by CCNM in 2006.