Could your low mood be Seasonal Affective Disorder?

And why does everything seem worse in the winter?

As the colder months set in, have you noticed a dip in your mood or energy levels? You’re not alone. For some, the darker days of autumn and winter bring more than a fondness for woolly hats and cosy evenings – they bring a condition known as Seasonal Affective Disorder (SAD).

According to the Royal College of Psychiatrists, up to 3% of people in the UK experience SAD each year. Unlike the occasional “winter blues,” SAD is a recurring form of depression with symptoms that can include:

• Persistent low mood

• Fatigue and lack of motivation

• Increased need for sleep

• Cravings for sugary and carbohydrate-rich foods

• Weight gain

  
  

Women are more likely to experience SAD than men, and those already susceptible to depression may find their symptoms worsen during the darker months. But what causes this seasonal shift in mental health, and more importantly, what can you do about it?

Why Does SAD Happen?

SAD is closely tied to the lack of natural light during the autumn and winter months. This reduced exposure to sunlight disrupts the body’s internal clock (circadian rhythm) and causes an imbalance in two key brain chemicals:

1. Serotonin: Known as the "happy hormone," serotonin regulates mood, appetite, and energy. Natural light is vital for serotonin production. Without it, levels drop, contributing to low mood and fatigue.

2. Melatonin: This "sleep hormone" helps regulate sleep-wake cycles. Longer nights mean increased melatonin production, which can leave you feeling lethargic and sleepy during the day.

   
   

In addition, low levels of vitamin D – the "sunshine vitamin" – during the winter months are linked to depression and fatigue. Since the body produces vitamin D through sunlight exposure, many of us in the UK have insufficient levels by late autumn.

How to Manage SAD

The good news is that SAD is treatable, and there are several strategies you can use to lift your mood and regain energy. Here are some evidence-based tips:

1. Maximise Light Exposure

Using a full-spectrum lightbox for 20-30 minutes each day can significantly improve symptoms of SAD. This therapy mimics natural daylight and has been shown to benefit around 70% of sufferers. Ensure your lightbox emits at least 10,000 lux for the best results.

Try to get outside as much as possible, especially on sunny days. A lunchtime walk can provide a helpful dose of natural light, even on overcast days.

2. Boost Your Vitamin D Levels

Vitamin D is critical for mood regulation. Foods like oily fish (salmon, mackerel, sardines), eggs, and fortified plant-based milks can help. However, most of us cannot get enough from food alone during winter. Supplementing with vitamin D3 is often necessary; I recommend getting your levels tested to determine the right dosage. Test, don't guess.

3. Prioritise Serotonin-Boosting Foods

Serotonin is made from the amino acid tryptophan, found in foods such as:

• Turkey, chicken, and fish

• Eggs and dairy products

• Nuts, seeds, and oats

• Bananas and chickpeas

  
  

Pair tryptophan-rich foods with complex carbohydrates like wholegrain bread, brown rice, or sweet potatoes to help this amino acid cross into the brain more effectively.

4. Stay Active

Exercise has a profound impact on mood and energy. Outdoor activities are ideal, as they combine movement with exposure to natural light. However, even a 10-minute walk during your lunch break can make a difference. Activities in green spaces, like parks or forests, are particularly beneficial, as studies show they reduce stress and improve overall well-being.

5. Reduce Refined Sugars and Alcohol

While it’s tempting to reach for comfort foods or a glass of wine during the darker months, these can exacerbate low energy and mood swings. Refined sugars create blood sugar highs and crashes, while alcohol disrupts restorative sleep, leaving you feeling tired and irritable.

How I Can Help You

If you’re struggling with low energy, mood swings, or fatigue during the winter, I can help. As a BANT-registered nutritionist, I offer personalised one-to-one programmes tailored to your unique needs, whether that’s balancing blood sugar, improving your vitamin and mineral levels, or supporting your mental health.

Here’s what one client had to say about working with me:

"Through a series of tests and Gemma's exceptional knowledge and guidance on nutrition, I can honestly say that I am now in a much better place. My energy levels have improved, my mood is lifted, and my overall immunity to illness has seen a positive boost. Gemma not only identified the issues but also provided valuable insights and sustainable habits without requiring me to eliminate the foods I enjoy."

Balancing your energy levels is also key here - and that's the first thing I do with clients. This is simply done through a few nutritional changes that need not add to the load.

Take the Next Step

If SAD is affecting your quality of life, don’t wait to feel better. Book a free 20-minute Health Review call with me today, and let’s explore how we can work together to lift your mood and boost your energy this winter.

Sound good? Book in a free 20 minute Health Review call and see if we can work together.