Acupuncture & lifestyle tools for SAD
Even though many of us are looking forward to the holiday season, December can be hard because we are experiencing the shortest days of the year. Sunrise is late, sunset comes much too early, and it is often cold and windy, and so we might be spending less time outdoors and noticing a decrease in motivation and energy levels.
Are you struggling with SAD?
While for most of us the short days only create a little discomfort or annoyance, for some people the effects of these seasonal changes have a strong physical and emotional impact and contribute to seasonal affective disorder (SAD). Symptoms can include changes in mood with a sense of sadness, hopelessness, and irritability, fatigue, cravings for more carbs, sleep disruptions and wanting to withdraw from social activities or family life.
The main neurochemical changes associated with SAD are disruptions in serotonin and melatonin levels, both of which are influenced by reduced natural sunlight. Serotonin is an important neurotransmitter that influences mood, sleep, and pain, and melatonin is a hormone produced by the pineal gland that regulates our circadian rhythm.
Acupuncture and lifestyle support
Regardless of how mild or severe your symptoms are, lifestyle tools are an important part of managing the symptoms of SAD. Adding acupuncture has been shown to be a beneficial treatment option as well, and many find regular treatment during the winter months provide relief from their symptoms.
How can acupuncture help regulate serotonin and melatonin?
Acupuncture influences serotonin production and studies have shown that acupuncture can increase serotonin levels in the brain and blood and activate serotonin-sensitive neurons. Acupuncture also boosts your body's natural melatonin production, and because of its powerful impact on the autonomic nervous system, treatment reduces stress and anxiety, and therefore is beneficial when there is disrupted sleep.
There is a lot of overlap in the lifestyle suggestions that support serotonin and melatonin production, and I hope you find these helpful.
Natural lifestyle changes to enhance serotonin:
Consistent exercise, especially aerobic exercise and strength training are essential
Get daily sunlight for at least 10-15 minutes
Eat tryptophan-rich foods, e.g. salmon, eggs, cheese, turkey, nuts, seeds
Supplement with omega-3s or increase your intake of fatty fish, like salmon
Include stress-reducing activities like yoga, meditation, and hobbies in your life
Get enough sleep, aiming for 7-9 hours of undisturbed sleep
Make time for meaningful and uplifting social connections with friends and family
Potentially use a light therapy lamp daily, especially in places where the days are very short
Natural lifestyle changes to balance melatonin:
Get morning light, aiming for 10-20 minutes of natural light early in the day to set your body clock and help melatonin rise at night
Dim the lights in the evening to signal your body to wind down
Limit screens at night, especially 1-2 hours before bed
Relax before bed, incorporating meditation, reading, journaling, or a warm bath at the end of the day
Exercise in the morning to enhance healthy melatonin rhythms
Avoid caffeine in the late afternoon and evenings as it interferes with natural melatonin rhythms
Combining acupuncture and these lifestyle changes has been shown to be a beneficial way to boost serotonin levels and balance melatonin and help you feel better during the darkest days of winter.
