Beat The Winter Blues With Our Favorite Functional Medicine Self-Care Tips + Supplements

Tips to overcome seasonal affective disorder

Even though we can't fast forward through the winter months, there are thankfully many natural tools we can utilize during this time of year to improve our moods and overall wellbeing.

1. Stimulate your vagus nerve

Have you heard of the vagus nerve? It’s a nerve that travels all over your body but is most famous for connecting your brain to your GI system. Simulating this nerve has been shown (6) to be an effective treatment for depression. You can do this through modalities like pulsed electromagnetic field and also by doing practices such as deep breathing exercises and intermittent fasting.

2. Exercise (even if it’s just a little)

I know you don’t want to (who wants to exercise when it’s freezing outside?!) but when it comes to supporting your mood, there’s nothing more important than getting your body moving. It doesn’t have to be anything fancy; in fact, it could be as simple as a 10-minute at-home HIIT workout or a dance party around the kitchen.

3. Lean on TCM

Traditional Chinese medicine includes many different healing modalities, but the most famous is probably acupuncture. Acupuncture has been linked (7) to an increase in serotonin and dopamine, two neurotransmitters we want to support in the winter. But how well does this really work? Pretty well. In fact, one study (8) on treatment-resistant patients found that depression was reduced after just one 30-minute acupuncture session.

4. Get a massage

Many of us think of a massage as a huge luxury, but it’s time we start thinking of it as part of our winter self-care routines. Research has shown that bodywork not only lowers cortisol - your body’s main stress hormone - it boosts (9) dopamine and serotonin, which means a happier you.

5. Try taking some adaptogens

Adaptogens are a group of herbs and plants that are meant to help your body deal with stress. My two favorites for winter are Mucuna pruriens - which contains high levels of L-DOPA, a precursor to dopamine - and holy basil. In a 2008 study (10), a dose of 1 gram of holy basil for two months lowered symptoms of anxiety, depression, and stress. 

That's one of the reasons I developed an adaptogenic blend of my own with Agent Nateur, called holi (y o u t h) that contains spirulina, marine collagen, and pearl along with holy basil to take advantage of its calming benefits.

6. Take St. John’s wort

Speaking of herbs, you’ve probably already heard of St. John’s wort, a natural supplement that’s been used for years as an alternative to antidepressant medications. While more research needs to be done, the studies we do have point to its ability to reduce depression (11).

7. Don’t forget your vitamin D

Vitamin D’s nickname is the “sunshine vitamin” because we get it when direct sunlight comes into contact with our skin. Knowing this, it’s no surprise that our levels are often low in the winter. You can focus on eating vitamin D-rich foods like egg yolks and wild-caught fish, but many of us still require a supplement. In my practice, I like my patient’s levels to be between 60 and 80 ng/mL, which can require a dose of anywhere between 2,000 and 6,000 IUs of vitamin D per day.

8. Get a lightbox

In the winter it’s not uncommon to leave for work in the dark and come home long after the sun has set. Instead of letting your only light exposure be the fluorescent lighting in your office, try getting a lightbox. They have been shown in many studies (12) to help alleviate SAD. If you can’t get some real sun, this might be the next best thing.

9. Drink more tea

After you’ve worked out, taken your vitamin D supplement, and used your lightbox, it’s time to cuddle up on the couch with a warm glass of organic tea. Luckily, this can also support your mood. L-theanine, a compound found in green, black, and white tea was shown to improve (13) neurotransmitters like glutamate, which can be out of balance in people with SAD.

10. Support methylation

Methylation is your body’s biochemical superhighway that is responsible for multiple different aspects of your health, including making serotonin. B vitamins are what primarily fuel methylation. These can be found in abundance in grass-fed beef, organ meat, and dark leafy greens like spinach.

11. Fuel your brain

About 60 percent of your brain is made up of fat and close to 25 percent of your body’s total cholesterol is located in your brain. In order to fight SAD you need to fuel your brain with healthy fats to give serotonin an environment to thrive in.

In my book Ketotarian, I write a lot about the difference between healthy fats and unhealthy fats and why low-fat diets wreck your brain. Omega-3s are pretty much the epitome of a healthy fat; they are essential for optimal brain health and fend off symptoms like brain fog and fatigue. They’re found naturally in fatty fish like salmon and sardines. If you don’t eat a lot of fish, I recommend supplementing with 2250 mg EPA and 750 mg DHA per day during the winter for brain health and anti-inflammatory support.

12. Up your protein intake

Protein sources like meat and fish contain an amino acid called tyrosine which helps your body make DOPA which is then converted to your neurotransmitter, dopamine. The highest food sources are cage-free organic eggs, grass-fed ground beef, and wild-caught salmon. If you eat a more plant-based diet, legumes, nuts, and seeds also contain tyrosine.

13. Heal your gut

Your gut is often referred to as your “second brain since approximately 95 percent of serotonin is produced and stored in your gut. Keeping your gut healthy will help alleviate SAD.

To make sure the good bugs in your gut are outnumbering the bad ones, try incorporating probiotic-rich foods—like kefir and sauerkraut and a probiotic supplement into your routine. Opt for a supplement with at least 10 billion CFUs and take it daily.

14. Inhale happy

Time to place an order for some essential oils! Research has shown (14) that diffusing lavender essential oil can have an antidepressant-like effect.

15. Spice it up with curcumin

You’ve probably heard of curcumin, the main anti-inflammatory compound in turmeric. If you want to fend off inflammation, a curcumin supplement - along with an anti-inflammatory diet - is the way to go. Curcumin has shown promise for a wide range of inflammatory-based issues, like depression and anxiety (15) and arthritis (16). 

I recommend incorporating turmeric into your diet throughout the winter and supplementing it if you need extra support. To make sure you’re getting the most out of what you’re taking, you should always look for a supplement that combines turmeric with black pepper to increase absorption, like my supplement, The Curcumin.

16. Talk it out with Cognitive Behavior Therapy (CBT)

Although more research needs to be done surrounding Cognitive Behavior Therapy, initial studies have shown great promise in using this as a tool to improve seasonal affective disorder. This approach focuses on helping you overcome hurtful thought patterns and behaviors by empowering you with tools to understand and change your thought processes. 

One study published in the American Journal of Psychiatry (17) found that after two winters of CBT therapy, individuals had greater improvement and fewer recurrences of SAD symptoms  - especially when compared to light therapy - making this an effective tool for long-term, sustainable healing.

18. Get a dawn simulator

By simulating the rising sun, dawn simulators gradually increase your exposure to light in order to gently wake you up, reset your circadian rhythm, promote better sleep quality, enhance your energy levels, and ultimately help alleviate the symptoms of SAD. Studies have even found dawn simulators were able to improve (18) symptoms of SAD on par with light therapy. Make sure to get one with full-spectrum light since that is the most similar to natural sunlight

19. Prioritize social activities

Whether it’s a one-on-one coffee date with a friend or a bigger group activity, staying social is important for your mental health. Even though getting out and socializing might be the last thing you want to do, research has long concluded (19) that your level of social activity is directly linked to your risk for developing depression. Just remember to choose your company wisely as toxic relationships are the antithesis of self-care!

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