x
Account
  • Sign In Sign In Create Account
    Sign In

    Forgot your password?

    Create Account
  • my Wishlist
  • Toll Free: (800) 869 9159
  • Customer Care
    • Contact Us
    • Help Center
  • My Account
    • Log in
    • Create an account
  • Rewards Program
  • Become a Humanized+ Member
  • Become a Humanized+ Member

Cart 0

Your cart is currently empty.

Continue Shopping

Total: $0.00

Or View Cart

  • Sign In Sign In Create Account
    Sign In

    Forgot your password?

    Create Account
  • my Wishlist
My Village Green
My Village Green

FREE SHIPPING! On online orders of $59+. Use code: SHIP59
This offer is for standard shipping available in the continental U.S.
Cannot be combined with any other offers.

  • My Account Log In
  • Brands
    Practitioner Brands
    • Pathway
    • Sinus Survival
    • Klaire Labs*
    • Kirkman
    • Metagenics
    • Nordic Naturals
    • Pure Encapsulations*
    • Thorne Research
    • Xymogen
    Top Brands
    • Megafood
    • Jarrow Formulas
    • Solgar
    • Nature's Way
    • Garden of Life
    • Life Extension
    • Bluebonnet
    • Derma E
    • Innate Response
    • Ollois
    Top Brands
    • Gaia Herbs
    • Herb Pharm
    • Boiron
    • Host Defense
    • Inika Organic
    • Carlson Labs
    • Enzymedica
    • Solaray
    • Renew Life

    * = Restricted Access Brands

  • Pathway Supplements
  • Categories
  • Consultations
  • Resources
    • Lab Testing
    • Rewards Program
    • Ask the Expert
    • Help Center
    • Pharmacy & Compounding
    • Medication Disposal Progam
    • Healthy Pets
    • Green Initiatives
    • Practitioner Brands
    • My Account
    • Create an Account
  • Education
    • Blog
    • Humanized - Your Health Personalized
    • Articles & Health Info
    • Radio Show Archive
Access Denied
IMPORTANT! If you’re a store owner, please make sure you have Customer accounts enabled in your Store Admin, as you have customer based locks set up with EasyLockdown app. Enable Customer Accounts

Blog

Strategies to Lift Your Mood and Help with SAD

Posted on January 07, 2019 by Paula Gallagher

The darker days of winter can take a toll emotionally and mentally on many people. For some, feeling down and the longing for warm sunshine is constant and can be accompanied by symptoms like fatigue, weight gain and irritability. This feeling is referred to appropriately as SAD (Seasonal Affective Disorder), a type of depression that is common during winter months. The cause of SAD isn't absolutely clear. However, research indicates that lack of sunlight and the roles of two neurotransmitters, serotonin and melatonin, may have a part in the onset of this disorder. Serotonin is known as the "feel good hormone" and helps to regulate our moods. Low levels of light are associated with lower levels of serotonin in our bodies. As serotonin levels lower, so does our mood. And, as low light levels are linked to decreased serotonin levels, they also cause an increase in melatonin, the hormone that decreases our energy and helps us sleep at night. People with SAD may produce more melatonin at night and into the early morning, leaving them feeling lethargic during the day. Fortunately, there are many natural treatment options that exist for SAD. Conventional antidepressants can be effective for some people, but there can be numerous side effects that should be considered carefully with your primary care physician.

Light Therapy

Light therapy has been shown to be just as effective as antidepressants for managing symptoms of SAD. There are two forms of light therapy, bright light therapy and dawn stimulation. Researchers believe that light therapy works because it resets our internal clocks. • Bright light therapy involves exposing a person to extremely bright lights, normally measuring 10000 lux (the measurement for illumination) for 30 minutes or more per day. A sunny day is about 50000 lux. Bright light exposure has also been show shown to increase serotonin levels and decrease melatonin. If using this type of therapy, you may want to avoid using it in the evening. • Dawn stimulation uses longer exposure times of up to 90 minutes, with gradually brightening lights to imitate natural sunrise. This therapy takes places while the person is still sleeping.

Diet and Exercise

A balanced diet rich in protein, complex carbohydrates and healthy fats helps stabilize blood sugar levels and therefore can be an important factor in managing SAD symptoms. Exercise can help relieve stress that may build up as a result of SAD, while reducing symptoms of fatigue. Studies have consistently shown that exercise may significantly improve the moods of those suffering from various forms of depression, including SAD.

Supplements

Before taking supplements, talk to your healthcare practitioner to ensure the safest and most effective product(s) for your situation. • St. John's Wort is considered a natural antidepressant and may help ease the symptoms of SAD. It works by affecting the brain's uptake of serotonin as well as two other mood controlling chemicals, dopamine and norepinephrine. • Rhodiola rosea is an adaptogen used to help with stress. It has been shown to be an effective treatment for mild to moderate depression. • Omega-3 fatty acids may affect the way in which serotonin works within the body. • Vitamin D is the sunshine vitamin and evidence shows that there is a link between low levels of vitamin D and increased depressive symptoms. The active hormone in vitamin D, calcitriol, affects several mood controlling factors in the body. Photo from here, with thanks.
  • Category_Health Concerns, Category_Nutritional Supplements, depression, SAD, seasonal affective disorder, vitamin d
← Older Post Newer Post →

Categories

  • Body Care & Beauty
  • Diet
  • Exercise
  • Green Living
  • Health Concerns
  • Healthy Recipes
  • Lab Testing
  • Nutritional Supplements
  • Pharmacy & Compounding
  • Stress Management & Lifestyle
  • Village Green News

Humanized Health - NEW!

Learn about personalized health from top experts! Check out our fascinating new shows every week, available as videos, podcasts and transcripts.:

  • How to Never Die of Heart Disease
  • Strategies to Improve Your Brain Health

Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
    read more..
  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
    read more..
  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
    read more..
  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
    read more..
  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
    read more..
  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
    read more..
  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
    read more..
  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
    read more..
  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
    read more..

Other Contributors

Caroline Blazovsky
Heather Gunn
Jared Rice
Ellen Kittredge
Naz Amini
Carmen Ugas
Steve Stillwater
Farzin Farid
Joe Ailts
Scott O’Dell
James Brodsky, MD
Christine M. Gonzales
Beth Ritchie
Jim Fox

Invalid password
Enter
Stay Informed
Join our mailing list for the latest news & exclusive discounts + FREE shipping on your first order.
Learning Resources
  • Consultations
  • Green Initiatives
  • Pharmacy/Compounding
  • Humanized Health
  • Village Green Blog
Customer Care
  • Help Center
  • Return Policy
  • Best Price Guarantee
  • Privacy Policy
  • Leave a Review
General Information
  • Curbside Pick-Up
  • Contact Us
  • About Us
  • Job Opportunities
stay connected

Village Green Apothecary
5415 W Cedar Ln
Bethesda, Maryland, 20814
(301) 530-0800
Toll Free: (800) 869-9159

© 2021 Village Green Apothecary - All Rights Reserved. The information provided on this site is not intended to be a substitute for advice or treatment from a qualified physician, nor is it intended to diagnose or treat a health problem or disease. Consult your physician prior to starting any new health program or if you any questions regarding a medical condition.
Loading...
Error
 

is added to your shopping cart.

is added to your wish list.

Close
Liquid error (message-modal line 32): Could not find asset snippets/icon-close.liquid
You have successfully subscribed!

 

Limited-Time Offers, End in

-
+
:
Close
Back to top