Beating the Winter Blues with Circadian Biology

As the days grow shorter and the winter season descends upon us, many individuals find themselves grappling with Seasonal Affective Disorder (SAD), a form of depression that typically occurs during the fall and winter months when exposure to sunlight is reduced. At Functional Medicine Uptown, we understand the profound impact that environmental factors, especially light and dark cycles, can have on mood and well-being. In this article, we delve into the fascinating world of circadian biology, drawing insights from experts like Dr. Andrew Huberman, and present science-backed strategies to help mitigate the effects of SAD.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a specific type of depression occurring predominantly in fall and winter when natural sunlight diminishes. Symptoms, including persistent low mood, energy loss, concentration difficulties, sleep pattern alterations, and a tendency to withdraw socially, typically begin in fall and alleviate in spring and summer. Unlike other forms of depression, SAD exhibits a distinct seasonal pattern, with symptoms recurring annually during the same period. The exact cause remains unknown, but theories link it to reduced winter sunlight disrupting circadian rhythms, lowering serotonin levels, and elevating melatonin levels, affecting sleep patterns and mood. 

Circadian Biology: The Rhythms of Life

Circadian biology refers to the natural, internal processes that regulate the sleep-wake cycle and other bodily functions over a 24-hour period. These rhythms are driven by our internal "biological clock," which is highly influenced by external cues, most notably, light and darkness. The master clock, located in the brain's hypothalamus, orchestrates various biological processes in sync with the day-night cycle. Every cell of our body, every function including appetite, energy, focus, temperature, is controlled by this cycle.

Light Exposure and Mood Regulation 

Light exposure, particularly in the morning, plays a crucial role in regulating circadian rhythms and has a profound impact on mood. Dr. Andrew Huberman, a renowned neuroscientist and expert in the field, emphasizes the importance of morning light exposure, even on overcast days. He explains that morning light exposure, especially within the first hour of waking, can positively influence cortisol levels, alertness, and mood throughout the day.

Dr. Huberman's Insights on Morning Light and Cortisol

Dr. Huberman's research suggests that exposure to natural light in the morning, regardless of weather conditions, can help reset the circadian clock and optimize cortisol production. Cortisol, often referred to as the "stress hormone," follows a natural rhythm, peaking in the early morning to help us wake up and decreasing in the evening to facilitate sleep. Morning light exposure helps synchronize this cortisol rhythm, leading to improved energy levels, mood, and overall well-being. The early light exposure also starts what we refer to as a “melatonin timer”, where the body stores melatonin for release later in the evening to start to facilitate sleep.

Vitamin D: The Sunshine Nutrient

In the context of Seasonal Affective Disorder, vitamin D emerges as a key player. This essential nutrient, often referred to as the "sunshine vitamin," is synthesized by the skin when exposed to sunlight. However, reduced sunlight during the winter months can lead to lower vitamin D levels, potentially exacerbating symptoms of SAD.

The Importance of Vitamin D Testing

Understanding your vitamin D status is crucial. A simple blood test can reveal whether your levels are within the optimal range. At FMU we emphasize the significance of regular vitamin D testing as part of comprehensive blood work. This enables us to tailor interventions based on your unique needs and ensures that your vitamin D levels are supporting your mental and physical well-being.

Effective Strategies to Mitigate Seasonal Affective Disorder

Empowered by the insights from circadian biology and Dr. Huberman's research, here are science-backed strategies to help mitigate the effects of Seasonal Affective Disorder:

Prioritize Morning Light Exposure

Try to spend at least 20-30 minutes outdoors in the morning sunlight. If natural sunlight is scarce, consider using light therapy lamps designed to mimic natural light. We recommend both of these options for light therapy (no affiliation): The HappyLight Luxe Therapy Light and the TheraBulb for red light therapy.

Create a Light-Friendly Environment

Increase the amount of natural light in your living and working spaces by opening curtains, blinds, or windows during the day to allow sunlight to filter in.

Establish Consistent Sleep Patterns

Stick to a regular sleep schedule, aiming for 7-9 hours of sleep per night. Create a calming bedtime routine to signal to your body that it's time to wind down.

Incorporate Physical Activity

Engage in regular exercise, as it has been shown to improve mood and reduce symptoms of depression. Aim to incorporate a combination of aerobic and strength-training exercises for maximum benefit.

The Role of Supplements in Treating SAD

A 2018 systematic review supports the use of herbal remedies in treating mild-to-moderate depression. Specific supplements include:

• Vitamin D supplementation improves depressive symptoms, with varied dosing schedules.

• Lavender exhibits significant antidepressant effects. It can be used alone or alongside pharmaceutical antidepressants, whether in aromatherapy or oral forms.

• Saffron is clinically effective in treating mild-to-moderate depression. Its active compounds enhance the effects of serotonin and dopamine.

Nutritional Strategies for Mental Health

A 2020 review indicates unique dietary preferences in SAD patients, emphasizing the importance of screening. Recommending an anti-inflammatory diet, such as the Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting processed foods and sugars, can aid in preventing and treating SAD.

Endogenous serotonin synthesis relies on nutrients like tryptophan, vitamin D, omega-3 fatty acids, magnesium, zinc, iron, and vitamins B6, B9 (folate), and vitamin C. Incorporating foods rich in these nutrients supports optimal serotonin levels.

Mind-Body Practices and Stress Management

Incorporate stress-reducing activities into your routine, such as meditation, yoga, or deep breathing exercises. Practice mindfulness to cultivate awareness and promote emotional well-being. Seek social support and maintain connections with friends and family to combat feelings of isolation.

As we navigate through the winter months, let's embrace the science of circadian biology and harness the power of light to support our mental and emotional well-being.