The colder, darker months of winter can often lead to dips in mood and energy, even leading to seasonal depression in some vulnerable folks. For young adults, this can become quite the annoyance and impediment, especially for parents and other young adults with a wide variety of responsibilities and obligations.
Fortunately, there are many ways for busy young adults to ward off the winter blues and support a positive mood. This article covers the benefits of daily routines, supplements, and other natural strategies to help you feel brighter, calmer, and more in control, even during the hectic holidays and winter season.
Weather and Mood: Understanding the Winter Blues
As you probably know all too well, the arrival of winter means shorter daylight hours, decreased sunlight, and colder temperatures. For some people, this can bring on the “winter blues,” which is characterized by a decreased interest in activities and general feelings of sadness.
Others are prone to a more significant problem called seasonal affective disorder (SAD), sometimes referred to as seasonal depression. SAD is a diagnosable form of depression characterized by many signs and symptoms, including:
- Persistent feelings of sadness, emptiness, or depression
- Excessive sleepiness and/or difficulty waking up
- Fatigue or low energy
- Irritability
- Mood swings
- Loss of interest or pleasure from previously enjoyed activities
- Increased appetite and overeating
- Suicidal thoughts (in severe instances)
These changes in mood are thought to stem from shorter daylight hours, which in turn changes the function of the circadian rhythm. This leads to altered levels of melatonin and serotonin, both of which play vital roles in sleep, mood, and overall mental well-being.
Lifestyle Strategies for the Winter Blues and SAD
Whether you’re mildly affected during the holiday season with winter blues, or have more significant issues with SAD, several lifestyle strategies can help improve mood, energy, and overall wellness. These include:
- Sunlight exposure
- Bright Light Therapy
- Regular exercise and movement
- Eating a nutrient-rich diet
- Adopting healthy sleep habits
Sunlight Exposure
Even though there’s a lot less daylight in the winter, you can still take advantage of the sunlight that’s available. Soaking up the sun is a great way to support serotonin production, which in turn aids melatonin production at night. This can help with energy, mood, and sleep. It’s even better if you can get outside in the morning as close to the time you wake up as possible, to help support your circadian rhythm.
Bright Light Therapy
Bright light therapy is a great alternative to sunlight exposure, especially on those bitterly cold days when it’s tough to go outside. Light therapy involves sitting in front of a device that emits a specific form of bright light to mimic natural sunlight, in turn leading to similar benefits. Just 20 minutes per day of bright light therapy has been shown to help with SAD.
Regular Exercise and Movement
Exercise is beneficial for all forms of depression, so it can also help with winter blues and SAD. Regular exercise can boost endorphins, increase serotonin, and regulate the circadian rhythm (especially morning exercise), all of which may help with mood, stress reduction, and energy levels.
Eating a Nutrient-Rich Diet
The winter blues can sometimes lead to an increased appetite and cravings, especially for high-sugar, high-fat foods. While you can have some of those foods on occasion, it’s better to focus on meals with protein, complex carbohydrates, fruits, and vegetables. These foods provide the necessary vitamins, minerals, and other nutrients to support your mental well-being and overall health.
Adopting Healthy Sleep Habits
While you may naturally sleep more during the winter months, it’s still important to keep a regular sleep schedule. To do this, try to go to bed and get up at roughly the same time each day, which helps regulate your circadian rhythm.
Supplements for The Winter Blues
In addition to lifestyle habits, there are certain supplements for depression, SAD, and the winter blues that may be beneficial. We’ve broken down these supplements into four main categories:
- Vitamins and Minerals
- Energy Support
- Depression and Mood Support
- Sleep Support
Vitamins and Minerals
First, vitamin supplements can be a great way to support mood, energy, and general wellness, especially if you’re deficient in any of them. Research-backed vitamins for depression and SAD include:
- B vitamins (esp. Thiamin (B1), niacin (B2), riboflavin (B3), and folate (B9)): These all play key roles in nervous system function, energy metabolism, and mood.
- Vitamin C: This has important antioxidant properties for overall health. A deficiency is linked to worsened depressive symptoms.
- Vitamin D: This important vitamin acts more like a hormone in the body, where it helps with mood, sleep, energy, bone health, and more. A vitamin D deficiency increases the risk of SAD.
- Magnesium: This all-important mineral helps with stress, mood, and sleep, making it a crucial mineral to ward off the winter blues.
Energy Support
If you’re looking for more specific energy support, there are a variety of potentially beneficial supplements too, such as vitamin B12, CoQ10, iron, and amino acids. You’ll find many of these ingredients in the formulas listed on our energy and performance supplements page.
Depression and Mood Support
Among the various supplements for depression, St. John’s wort is one worth looking into. It helps increase serotonin, which may help combat depression and promote a better mood. There are many other supplements for mental health and stress support too, such as B-complex vitamins, omega-3s, magnesium, and much more.
Sleep Support
Lastly, if you’re having trouble sleeping, melatonin may be helpful. Melatonin supplements support your circadian rhythm, which may help with overall sleep quality. There are many other sleep supplements that may help too, depending on your goals and needs, such as glycine, 5-HTP, and magnesium.
Always talk to your doctor or a healthcare practitioner before taking any supplement, especially if you have any chronic medical conditions or take prescription medications. Your healthcare provider will determine if a particular supplement is safe and effective for your goals and needs.
Conclusion
Low energy, sadness, and heightened stress during the winter season can make your demands as a busy young adult seem daunting, especially if you have little ones to take care of too, and not just yourself! Fortunately, through healthy lifestyle and self-care strategies, along with targeted supplementation, you can greatly support your mood, energy levels, stress resilience, and overall well-being, even amidst the stressful winter and holiday season.
FAQs
What are the best supplements for depression?
A variety of supplements may be beneficial for depression, but it’s not a one-size-fits-all approach. Common supplements that may help with low mood include magnesium, 5-HTP, St. John’s wort, certain B vitamins, and omega-3 fatty acids. Talk to your doctor before starting any supplement for your mental well-being, especially if your depression is severe.
How long does seasonal depression last?
Seasonal depression can last up to five months, typically from October or November through March or April. The total length depends on symptom severity, your location, and what you do to manage symptoms, among other factors.
How do you know if you have seasonal depression?
Seasonal depression is more than just regular sadness. It is accompanied by decreased interest and pleasure, depressed mood, excessive sleep, increased appetite and/or weight changes, and marked irritability, among other symptoms. Talk to your doctor if you think you may be experiencing seasonal depression.
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* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
