Seasonal Affective Disorder


Do you look forward to or dread the brisk fall and winter days?

Are you in the 6.7% population of the United States of America who suffer from worsening symptoms of depression during the winter months?  Or do you have less severe form of depression dubbed “winter blues”?

Do you have symptoms of:

  • Extreme fatigue
  • Too much sleep
  • Difficulty concentrating
  • Weight gain

They are other symptoms of depression.

Experts believe that Seasonal Affective Disorder or SAD starts with a body clock that’s out of sync.  Believe it or not, it is associated with the lack of natural sunlight.  It produces such feelings as sluggishness and food cravings.  Who would have thought!  Also, it manifests itself when you have difficulty getting up and getting to work on time.

Your Brain needs sunlight; otherwise, it works overtime producing melatonin.  It is an important hormone regulating your Gu-BrainImagebody clock and sleep patterns and it has been linked to depression.  Not only your skin, but your Brain needs Vitamin D.  Are you getting enough Vitamin D?  It certainly helps with those suffering from Seasonal Affective Disorder.

Beat the Winter Blues:

  1. Get 30 minutes of sunlight daily
  2. Get outside and exercise like walking
  3. Eat a Healthy Diet including vegetables, protein, and some complex carbohydrates; avoid white breads, rice, and sugar, Genetically Modified Foods, etc.
  4. Work on those New Year’s Resolutions–Are they attainable? Are they worked on daily?
  5. Embrace the Season by looking for the best the Cold and Snow has to offer you
  6. RELAX!  We know you’re busy, but everyone needs some time off.  Read a book or take Yoga classes to help you
  7. Get Social Support with someone when you’re down.  Giving someone else a boost is a great reliever of depression or stress
  8. Catch up on Sleep–with a little time management and self-discipline you can meet this need—Be consistent with when you go to bed and when you wake up
  9. Treat Yourself! Do something that motivates you–like going to a play, taking a class or a series of classes, a day at the spa, or even a weekend trip
  10. Forgive Yourself and Others–Let go of the Wrongs people have done to you.  Let Your Light shine!
  11. Take off those sunglasses and let the light in
  12. *Order some Vitamin D3 with K2 in Capsule or Liquid form to take daily–these are in their natural form and have been known to reverse skin and mood disorders
  13. Replace indoor light bulbs with Full-Spectrum light bulbs.  *Himalayan Salt Lamps are a great resource for those suffering with SAD because they take the Negative Ions out of the air you breathe in your home or office

Direct sun exposure is the best source of Vitamin D, but it is not enough:

  • It takes 48 hours from the time you’re in the sun until vitamin D reaches your blood stream;
  • Sunscreen blocks or limits your vitamin D intake;
  • UV-A rays through windows of your home, your car or your office deplete Vitamin D
  • Eat Fish, *Fish Oil Supplements like Omega 3, 6 & 9, Sweet Potatoes, Sunflower Seeds, Mushrooms and Sprouts to get more Vitamin D
  • Supplement with Vitamin D if you’re taking Statin Drugs to lower your cholesterol levels; Vitamin D production is dependent on having adequate cholesterol in your body.


  • Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, The Life Force Diet, Five Natural Ways to Beat the Winter Blues, October 28, 2010.
  • Nicole Nichols, Fitness Instructor and Health Educator, 10 Cool Ways to Beat the Winter Blues, 2011.
  • Kathleen Doheny, Fending Off Depression Symptoms in Winter, WebMD Feature, accessed 1/2015.
  • Ionizing Himalayan Salt Lamps are available at Healthy Life Institute*
  • Vitamin D3 with K2 (capsule or liquid form) are available at Healthy LIfe Institute*

Call Healthy LIfe Institute at 801-358-4777 to schedule an appointment to have your hormones tested or see if you lack Vitamin D.  Your questions are important to us, please call!