How Lifestyle Medicine Helps Manage SAD

I’ve tried many approaches to manage SAD, and I’ve found that incorporating a few key lifestyle strategies into my routine makes a world of difference. These aren’t quick fixes, but rather sustainable habits that support overall wellness.

1. Maintain Healthy Vitamin D Levels

One of the first things I address each winter is my vitamin D levels. Since sunlight is limited during the colder months, it’s easy to become deficient. Low vitamin D is linked to depression and fatigue, so I’ve made it a priority to supplement as needed. I recommend getting your vitamin D levels checked; it’s a simple test that can guide whether you need to take oral supplements or maintain levels with injections. Personally, keeping my levels up has been transformative.

2. Use Red Light Therapy

Instead of traditional light boxes, I rely on red light therapy to support my mood and energy. This therapy uses low wavelengths of light to penetrate the skin, promoting cellular health and boosting serotonin production. I’ve noticed that regular sessions not only help with my energy levels but also improve my overall sense of well-being during the darker months.

3. Focus on Hydration

I’ll admit, staying hydrated has always been a struggle for me—especially in the winter when I’m not as thirsty. But I’ve realized how critical hydration is for both my mood and energy. Dehydration can worsen fatigue, so I’ve made small changes, like starting my day with warm lemon water or sipping herbal teas throughout the day. These little tweaks make staying hydrated more manageable.

4. Nourish Your Body with the Right Foods

What I eat during the winter has a direct impact on how I feel. I focus on foods that support brain health and energy, like leafy greens, citrus fruits, sweet potatoes, and fatty fish like salmon. These provide essential nutrients without triggering inflammation, which can sometimes exacerbate SAD symptoms. Nutritious, balanced meals have become one of my go-to forms of self-care.

5. Practice Gratitude and Mindfulness

When the days feel heavy, I turn to gratitude to refocus my mindset. I started keeping a small journal where I jot down three things I’m grateful for each day, no matter how small. Practicing gratitude has helped me shift my perspective and find joy in the little things, even during the darkest days of winter. I also take time to meditate or pray, which helps me manage stress and stay grounded.

Small Steps Can Make a Big Difference

Seasonal depression is real, but it doesn’t have to control your winter. By focusing on these lifestyle changes—maintaining healthy vitamin D levels, incorporating red light therapy, staying hydrated, eating nourishing foods, and practicing gratitude—I’ve been able to manage my symptoms and approach the season with a bit more optimism.

If you’re struggling with SAD, know that small, intentional changes can add up. Start with one or two habits, and see how they impact your mood and energy. Remember, it’s about progress, not perfection.