Fight Seasonal Depression (SAD) with Science.

(read time: 1.5 min)

It’s dark, cold and the distraction and joy of the festive holidays are over. Welcome to January, the season of SAD (Seasonal Affective Disorder), better known as seasonal depression.

YOUR BOOST

Get outside, with your sleeves rolled up, and revel in the medicine of the sun.

THE SCIENCE

You likely know that Vitamin D is made in your skin when exposed to sunlight, and probably have heard that it helps with calcium absorption to make for stronger bones. What you might not know is that Vitamin D is not actually a vitamin, but a hormone. During winter, when we stay indoors most of the time and cover up when we go outside, we severely limit how much of this vital hormone our skin makes.

And it matters. Insufficient levels of Vitamin D correlate with increased rates of mental health disorders, especially depression. Limiting a hormone that positively affects your mood is the last thing you want when the days are short and life feels dreary.

But don’t reach for a supplement just yet! The research shows poor results when it comes to how well Vitamin D supplements relieve symptoms of depression. And a window won’t cut it either. The type of rays needed, UVB, are blocked by most glass. The better solution, get outdoors.

TAKE HOME

Today, around noon, take a walk in the sunshine for about 15-30 minutes. This is when the sun is at its highest point and it will help you make more Vitamin D in a shorter period of time. If you can’t catch enough rays, you can also try a light therapy box, which shows promising results in the literature. Shoot for 30-60 minutes at the same time each day, preferably in the AM, so you don’t mess up your circadian rhythms.

No shame, no guilt, just more good days,

-Nicole