5 All-Natural Ways To Beat The Winter Blues: An Integrative Psychiatrist Explains

With less sunlight in the winter months, many people suffer from what's commonly referred to as the “winter blues." Technically, physicians recognize this as Seasonal Affective Disorder (SAD).

The specific cause of SAD is unknown, but factors that may contribute to SAD include disruptions in circadian rhythm and serotonin and melatonin levels as a result of seasonal changes in sunlight patterns.

Low vitamin D levels have long been associated with symptoms of depression, even in healthy young adults. A growing body of research also demonstrates that low vitamin D levels are correlated with other mental health problems including ADHD and dementia.

One of the hallmark characteristics of seasonal mood disorders is poor sleep quality, due to decreases in serotonin levels and disruptions in melatonin levels. Chronic sleep disturbances are a major risk factor for depression and anxiety disorders, among other detrimental health conditions. One study found that people reporting insomnia were nearly 10 times more likely to have clinical depression and anxiety.

Supplemental melatonin has been popular in the treatment of sleep disorders, such as insomnia, for several decades. One meta-analysis suggests that melatonin can improve total sleep time and quality.

The body's ability to synthesize the "feel good" neurotransmitter serotonin depends on the amount of tryptophan available in the brain. One study found that acute tryptophan depletion can negatively affect your memory, attention, and executive functions. 5-hydroxytryptophan (5-HTP) is the immediate precursor of serotonin from tryptophan.

Minerals are involved in all aspects of brain function and deficiencies have been linked to the pathophysiology of depression. Zinc, magnesium, and lithium are among some of the most important minerals in the body, as they are involved in several enzymatic reactions that influence neurotransmitter synthesis.

Research shows that dietary zinc and magnesium deprivation can result in behavioral disturbances including anorexia, impaired cognitive function, and neurological disorders. One study found that women who received 7 mg of zinc daily for 10 weeks reported significant improvement in their mood. Lithium, which is present in our environment, food, and drinking water, is an essential nutrient for the human body. The last two decades have clarified lithium's abilities to protect brain cells, stimulate neuronal growth, and also help balance mood. One placebo-controlled study found that the group receiving nutritional lithium reported increases in positive mood, happiness, and energy.