Do you have brain fog? Are you craving all the carbs? Find getting out of bed is the hardest task of the day? If the answer is yes, then you might be among the one in 15 people in the UK experiencing Seasonal Affective Disorder (SAD).
“As light levels drop, our internal clock drifts, triggering a drop in our feel-good neurotransmitter serotonin while elevating melatonin,” explains Adele Wolstenhulme, clinical psycho-neuro-immunology practitioner and nutrition consultant. “It’s a biological response to seasonal light loss that can trigger a real, clinical low.”
It pobably won’t surprise anyone who lives inside of Zone 4 that it works to our detriment. “London life can make winter even harder to bear, with tall buildings blocking early light, the commute happening in the dark, and indoor work meaning people barely see a glimpse of the sun all day. Stress, screen exposure, and disrupted routines mean the nervous system is already working hard. Throw less natural light into the mix and it can easily tip someone into seasonal symptoms,” Wolstenhulme warns.
If your symptoms are new or severe it’s important to visit your GP, although if you’re a perennial sufferer, here’s what the experts recommend to help you boost your mood and tackle the day-to-day effects.
Vitamin D is the most critical nutrient to help with SAD. This is because “it aids in the production and regulation of key neurotransmitters such as serotonin and dopamine,” explains Kirsten Humphreys, nutritional therapist at Bare Biology.
When you can’t get enough vitamin D through sun exposure, a supplement is essential. The exact amount you need can be established through a blood test, though nutritionist Stephanie Moore advises that those with SAD could need as much as 4,000ius. If you are recommended a higher dose, Humphreys suggests pairing it “with vitamin K2, which can help regulate calcium in the body so it ends up where it’s meant to — in the bones and not in your blood vessels”. Try Bare Biology’s Beam & Balance spray (£22, johnbellcroyden.co.uk).
Also worth adding to your supplement stack is Omega-3, as it can be hard to get enough of it through diet alone. “There’s plenty of research to support its use in overall brain function and benefits for cognition and mood disorders such as depression,” explains Humphreys.
Moore also shouts out saffron and apigenin (found in chamomile, olive oil, parsley) to help with “serotonin balance,” which can aid with a sense of calm and overall wellbeing. Recent clinical trials show saffron (30mg daily of standardised extract) has comparable efficacy to some antidepressants for depression. Try Saffrosun Calm by the Naked Pharmacy if you want to supplement with it (£41).
Paying attention to your food cravings is key. “An intense desire for bread, pasta and sweets is a neurobiological attempt at self-medication,” says nervous system strategist Nahid de Belgeonne. “Your brain is trying to boost serotonin levels through carbohydrate metabolism. It’s not a lack of willpower; it’s your nervous system seeking what it needs.”
To avoid energy slumps and further cravings when your blood sugar drops afterwards, try to reach for complex carbs and protein-rich foods instead, such as kidney beans, broccoli and eggs.
As for getting your body’s internal clock back on track, be sure to get some daylight as soon as you can after waking, to reset your circadian rhythm. If you can combine this with an outdoor walk to boost serotonin and dopamine, even better. “The key insight is that SAD is a multi-system disorder – it’s about stacking complementary strategies rather than searching for one magic bullet,” says de Belgeonne.
Or try committing to some slow, intentional movement early in your day. “Research shows that gentle, mindful movement can be more effective than intense workouts for winter blues,” says de Belgeonne. Try a body scan, for example. “Lie down and mentally ‘visit’ each body part for 30 seconds, notice how your breathing affects this part of you,” explains de Belgeonne. “This practice of turning inward strengthens the pathways between body and brain, which are weakened by seasonal depression.”
In lieu of sunny days, sunrise alarm clocks or light-therapy glasses are a great alternative, mimicking the effect of natural light. Or you could add a light box to your desk — make sure the light is hitting your eyes. “A 10,000-lux light box really benefits your whole system, restoring rhythm and stabilising mood,” says Wolstenhulme. Twenty minutes is enough. Office workers will love the Lumie Task Light (£279, lumie.com), which has adjustable brightness and light direction.
“There’s also growing interest in cold exposure and red/ near-infrared light for their potential roles in boosting dopamine,” says Wolstenhulme. You could try a contrast class at Rebase Recovery in Marylebone, which combines infrared saunas and ice baths with breathwork to calm the nervous system. Or book a brightening treatment at The Light Salon in Selfridges, with advanced LED to energise tired skin, impose time away from stress-inducing screens — and bring more light into your routine, while you wait for spring.
