Understanding Seasonal Affective Disorder (SAD), Its Impact on Immunity, and 6 Actions to Help Alleviate Its Effects

As the days get shorter and the temperature drops, many people notice changes in their mood, energy levels, and overall well-being. For some, these seasonal shifts can trigger Seasonal Affective Disorder (SAD), a type of depression that typically occurs in the autumn and winter months. While the mood-related symptoms of SAD are well-known, its effects can extend beyond mental health, influencing physical health as well, including the immune system.

This article will explore what SAD is, how it can impact your immunity, and provide six actions you can take to manage its symptoms and protect your physical health.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that is seasonally patterned, typically occurring during the fall and winter months when daylight hours are shorter. While the exact cause is not fully understood, researchers believe that SAD is linked to changes in sunlight exposure, disruptions in the body’s internal clock (circadian rhythms), and imbalances in neurotransmitters like serotonin and melatonin.

Symptoms of SAD often include:

• Fatigue, low energy and low mood

• Recurrent infections

• Difficulty concentrating

• Increased cravings for carbohydrates

• Sleep disturbances (either oversleeping or insomnia)

• Social withdrawal or isolation

However, beyond the psychological and emotional impact, SAD can also have a significant effect on physical health, particularly immune function.

The Impact of SAD on Immunity

Emerging research suggests that depression and mood disorders, including SAD, can have a negative impact on the immune system. When you experience chronic stress or depression, your body produces higher levels of cortisol, the primary stress hormone. While cortisol is essential for managing short-term stress, prolonged exposure can suppress the immune system, making you more vulnerable to infections and illnesses.

Some ways in which SAD can affect immunity include:

• Weakened immune response: Chronic stress and depression can reduce the body’s ability to produce white blood cells, which are essential for fighting off infections.

• Increased inflammation: SAD and other mood disorders can lead to higher levels of inflammation in the body. Persistent inflammation has been linked to a variety of chronic conditions, including autoimmune diseases, cardiovascular issues, and diabetes.

• Disrupted sleep and immune function: Sleep disturbances associated with SAD can also interfere with immune health. Poor or insufficient sleep weakens the immune system, making it harder for your body to fight off pathogens and recover from illness.

Given the impact on both mental and physical health, it’s crucial to address SAD not only to improve mood but also to protect the immune system and overall well-being.

6 Actions to Help Manage SAD and Support Your Immunity

1. Increase Exposure to Natural Light

Natural light has a significant impact on both mood regulation and immune function. Sunlight increases serotonin levels, which can boost mood, but it also helps regulate the production of Vitamin D—an essential nutrient for immune health.

• Spend time outdoors: Even in the winter months, try to get outside during daylight hours (especially morning light), even if it’s cloudy. A 20-minute walk in the morning can provide both light exposure and some physical activity to help reduce stress.

• Use a light therapy box: Light therapy mimics natural sunlight and is particularly effective for people who have limited access to daylight during the winter months. A daily session of 20-30 minutes can help improve mood and energy, supporting both mental health and immune function.

2. Try Red Light Therapy

An emerging therapy that may be beneficial for SAD—and possibly for boosting immunity—is red light therapy (also known as low-level laser therapy). Unlike traditional light therapy, which uses bright white light, red light therapy uses specific wavelengths of red and near-infrared light.

• Impact on mood and immunity: Research suggests that red light therapy may help reduce inflammation, boost mitochondrial function, and enhance immune response. These benefits can be especially useful for individuals with SAD, as it may help both alleviate depression symptoms and support the body’s natural defence mechanisms.

• How to use it: Red light therapy is typically administered using a device such as a red light lamp or a handheld device. Sessions typically last between 10-20 minutes, several times a week. As always, consult a healthcare professional before trying new therapies.

While red light therapy is still being studied, preliminary results show promise for improving mood and enhancing overall health, including immune function.

Try Altus in West Tytherley for Red Light Therapy and Infra-Red sauna’s

3. Engage in Regular Physical Activity

Exercise is one of the best natural ways to boost both mood and immunity. It stimulates the production of endorphins, reduces inflammation, and increases circulation, all of which can help manage symptoms of SAD and improve immune function.

• Outdoor activities: If the weather allows, try engaging in outdoor exercise such as walking, running, or cycling. These activities provide physical benefits and increase exposure to sunlight.

• Indoor workouts: If it’s too cold outside, indoor exercises like yoga, Pilates, or home workouts can still boost your mood and immune system.

Visit my You Tube channel for easy kitchen workouts to lymphatic boosting movement flows

Aim for at least 30 minutes of moderate exercise most days of the week. Regular physical activity has been shown to reduce stress and improve immune function by increasing circulation and the production of white blood cells.

4. Eat an Immune-Boosting, Balanced Diet

A nutritious diet plays a crucial role in supporting both mental health and the immune system. Many of the foods that support brain function also contribute to a stronger immune response.

• Omega-3 fatty acids: Fatty fish like salmon, mackerel, and sardines, along with walnuts and flaxseeds, are rich in omega-3 fatty acids, which help reduce inflammation and improve mood. Omega-3s also support the production of immune cells and help regulate immune responses.

• Increase Vitamin D: During the winter months, many people experience lower levels of Vitamin D due to reduced sunlight exposure. Vitamin D is essential for immune health. Foods such as fortified dairy products, eggs, and fatty fish, or Vitamin D supplements, can help maintain healthy levels.

• Anti-inflammatory foods: A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce inflammation. Foods high in antioxidants, such as berries, leafy greens, and nuts, help protect the body from oxidative stress and support immune function.

Try the Ecology Store in Stockbridge for excellent quality produce.

A well-balanced, nutrient-dense diet will provide the vitamins and minerals your body needs to maintain a strong immune system and regulate mood.

5. Prioritise Sleep

Poor sleep can worsen the symptoms of SAD and suppress the immune system. When you're sleep-deprived, the body’s ability to fight off illness is reduced, and inflammation levels tend to rise.

• Maintain a regular sleep routine: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your circadian rhythm, which plays a role in both sleep quality and immune function.

• Create a sleep-friendly environment: Make your bedroom a restful space by keeping it dark, cool, and quiet. Avoid screens (phones, tablets, TV) at least an hour before bed to promote the production of melatonin, a hormone that regulates sleep.

• Consider melatonin supplements: If you're struggling to fall asleep, melatonin supplements may help. Consult with a healthcare provider to determine if this is right for you.

• Hyperbaric Oxygen Therapy reduces inflammation and increases levels of key antioxidant enzymes to decrease stress, aiding relaxation and relieving agitation to achieve better sleep.

Try HYBO House in Winchester for Oxygen therapy.

Ensuring you get 7-9 hours of restful sleep each night can improve mood, reduce inflammation, and boost immune function.

6. Seek Professional Help and Therapy

If your symptoms of SAD are significantly impacting your life, it's essential to seek professional help. Cognitive Behavioural Therapy (CBT) has been found to be particularly effective in treating SAD, and antidepressants may also be prescribed for those with more severe symptoms.

• Therapy: Cognitive behavioural therapy (CBT) can help address negative thought patterns and improve coping strategies, which is essential for managing both the emotional and physical impacts of SAD.

• Medication: Antidepressant medications (SSRIs or SNRIs) may be prescribed if necessary. These can help balance brain chemicals like serotonin and norepinephrine, improving mood and reducing symptoms.

• Osteopathy is great at boosting blood flow, breathing, supporting the lymphatics and alleviating restrictions in the body which can help with an overall feeling of wellbeing.

• Nutritional Therapy can help you uncover any nutritional deficiencies, boost your gut microbiome and support you with finding the right food and supplements for you.

Nutritionists Olivia Smart and Amber Cotton at the SOP can help you.

Getting professional help not only supports mental health but can also indirectly protect your immune system by reducing stress and promoting a healthier lifestyle.

Final Thoughts

Seasonal Affective Disorder can affect both mental health and physical well-being, including immune function. By taking proactive steps such as increasing light exposure, engaging in regular exercise, improving your diet, prioritising sleep, and considering therapies like red light therapy, you can manage SAD more effectively and support your immune system during the colder months.

If you think you might be experiencing SAD, don't hesitate to consult a healthcare provider. With the right support and strategies, you can manage the symptoms and improve both your mood and overall health during the winter months.

Emma Wightman
www.the-sop.com