How to Naturally Combat Seasonal Affective Disorder: Tips for Beating the Winter Blues in West Michigan

Overcast skies are common during the colder winter months. Grand Rapids averages just under 180-minutes of direct sunshine per day during the month of January. As the dark and cold winter lingers on, some experience a type of depression known as Seasonal Affective Disorder (SAD). This condition can be more than just feeling down during the colder months—it’s a real mood disorder with symptoms such as fatigue, changes in sleep patterns, and difficulty concentrating. The good news is there are many natural ways to combat SAD. Whether through lifestyle changes, alternative therapies, or simple lifestyle shifts, you can take charge of your mental health. Here’s how.

But First, Who is at Risk for SAD in the west Michigan area?

SAD doesn’t affect everyone equally. Research has shown that certain individuals are more vulnerable to developing this disorder:

  • Gender: Women are more likely to experience SAD than men.
  • Age: Younger individuals are more at risk, particularly those in their teens and early 20s.
  • Location: Those living far from the equator (North or South), where there is less sunlight during that hemisphere’s winter, like in West Michigan, are more likely to develop SAD.
  • Family History: Those with a family history of depression, bipolar disorder, or SAD are also at higher risk. Understanding the risk factors can help you be more proactive in addressing SAD before it becomes overwhelming.

What Happens in the Brain?

Seasonal Affective Disorder is tied to imbalances in two key neurotransmitters: serotonin and melatonin. Serotonin, often called the “feel-good” neurotransmitter, plays a critical role in regulating mood. People with SAD have difficulty balancing this neurotransmitter, which contributes to feelings of sadness and low energy. In addition, the body may overproduce melatonin—a hormone responsible for regulating sleep—which can lead to excessive fatigue
and disrupted sleep patterns.

Natural Treatment Options for SAD

While antidepressants are commonly prescribed for SAD, there are several natural treatments that can help manage the condition with fewer side effects. Here are some effective, drug-free options:

  1. Light Therapy: Let the Sunshine In

    One of the most effective treatments for SAD is light therapy, which mimics the sunlight that’s often in short supply during the winter months. Various light emitting products, that emit full-spectrum light, can be used to help regulate the body’s circadian rhythm and increase serotonin production.

    How it Works: Light therapy can be as simple as sitting in front of a light emitting mechanism for 20-30 minutes each morning. This bright light helps adjust the body’s internal clock and can significantly improve mood and energy levels.

    Is this Right for You? Research suggests that light therapy is a safer and less invasive alternative to antidepressants. The adverse effects of light therapy are generally mild and may include eye strain or headaches, which are much less severe than those often associated with antidepressant medications.

  2. Vitamin D: The Sunshine Vitamin

    Many people with SAD also have low levels of Vitamin D, which plays a crucial role in regulating mood and preventing depression. Since sunlight is the primary source of Vitamin D, the lack of exposure during the winter months can exacerbate SAD symptoms.

    What to Do: Studies have found that taking high doses of Vitamin D, such as 10,000 IU daily, can improve the mood of individuals with SAD. Before starting supplementation, it’s important to consult with a healthcare provider for personalized advice on dosing. Vit D can be dangerous if taken in excessive amounts.

  3. Mindfulness and Meditation: A Natural Stress Reliever

    Chronic stress can make the symptoms of SAD worse, so it’s essential to find ways to relax and reduce stress. Meditation, prayer and other mindfulness practices can help boost mood and resent focus away from daily stress.

    What Works: Regular practices such as mediation, yoga, walking, or any form of enjoyable breaks from the daily grind are particularly beneficial. Even just a few minutes a day, similar to the daily hygiene practice of brushing your teeth, can have a profound effect on mood and well-being.

  4. Exercise: Get Moving to Boost Mood

    Exercise is a proven mood booster and generally considered beneficial for all aspects of our health and wellbeing. It can be particularly effective for individuals with SAD as physical activity releases endorphins and helps to regulate serotonin levels. This can specifically combat fatigue when done as a regular routine.

    What to Do: Whether it’s walking, swimming, or yoga, try to engage in physical activity that you enjoy. Regular exercise not only lifts your mood but also helps to regulate sleep patterns and reduces stress.

  5. Chiropractic Care: Align Your Body for Better Mental Health

    Chiropractic care is an often-overlooked natural remedy and an essential part of wellness care. Chiropractic adjustments can help with spinal alignment, improving communication between the brain and body. Science shows this process can stimulate serotonin release and pre-frontal cortex activity in a meaningful way.

    How it Helps: Chiropractic adjustments promote a better connection between the nervous system and the body. Simulation for certain areas of the brain and reduced discomfort are best understood benefits in this case. This can be particularly helpful for those struggling with the physical and emotional toll of SAD.

  6. Diet: Fuel Your Body, Fuel Your Mood

    The food you eat can have a direct impact on your mental health. A varied diet, rich in protein, fiber/vegetables, unprocessed foods, and complex carbohydrates can help support brain function. Avoiding processed and sugary foods is also a good idea, as they can cause mood swings and energy crashes. This could exacerbate symptoms associated with SAD.

    Expert Tips: World-renowned psychiatrist Dr. Norman Rosenthal, known for his work on SAD, recommends a nutrient-rich diet to support mental health. He also suggests planning winter trips to sunny destinations, which can help prevent the winter blues from taking hold.

Final Thoughts

Struggling with Seasonal Affective Disorder (SAD) during the long West Michigan winters? You’re not alone—but you don’t have to let it take over your life. With the right holistic approach, you can boost your mood, increase energy, and improve overall well-being. Simple lifestyle changes like light therapy, Vitamin D supplementation, mindfulness, regular exercise, and chiropractic care can make a significant difference in how you feel.

Seasonal Affective Disorder can take a toll on your mental health, but it doesn’t have to rule your life. With the right lifestyle changes and occasional help from a trained medical provider, you can manage your symptoms and improve your well-being during the colder months. From daily light exposure to Vitamin D supplementation to mindfulness practices, exercise, and chiropractic care, there are many natural solutions to help you feel your best.

If your symptoms are severe or persist despite trying these strategies, it’s important to consult a healthcare professional. SAD is a treatable condition, and with the right support, you can navigate the winter months with ease and enjoy brighter days ahead.  At our West Michigan chiropractic office, we take a whole-body approach to health, helping you manage stress, fatigue, and mood imbalances naturally. Chiropractic adjustments support nervous system function, improving brain-body communication and promoting overall wellness.

By embracing these natural solutions, you can take proactive steps to manage SAD and create a balanced, fulfilling winter experience. Stay positive and take care of yourself—spring will be here before you know it!

References:
Lurie SJ, Gawinski B, Pierce D, Rousseau SJ. Seasonal affective disorder. Am Fam Physician.
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Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment
approaches. Depression Research and Treatment, 2015, 1–6.
https://doi.org/10.1155/2015/178564