The connection between a healthy lifestyle and a healthy mood state is often overlooked; however it is well known that exercise and other natural methods are effective at alleviating depression symptoms. My natural protocol for depression has helped many sufferers of depression and seasonal affective disorder (SAD) improve their symptoms without the risks and side effects associated with antidepressant medications. Even for those of us who do not suffer a mood disorder, it is common to experience some decline in mood during the winter. Fortunately, there are natural methods that help to alleviate the winter blues.

Exercise
Exercise is known to be as effective as antidepressant drugs or cognitive behavioral therapy for improving the symptoms of depression.

Light exposure
In the winter, we tend to spend most the day’s sunlit hours indoors, at work or just staying warm at home. Exposure of the retina to morning light helps the brain to properly regulate its production of melatonin and therefore our sleep-wake cycle; inadequate light exposure during the winter can disrupt this cycle.

Omega-3 fatty acids
Omega-3 fatty acids play an important role in brain health; DHA is primarily associated with cognitive function, and EPA with mood.1 A recent meta-analysis of 28 trials determined that EPA supplementation is effective for improving depression symptoms.^1,2

High-nutrient diet
Several recent studies have investigated the potential benefits of plant foods on mood. One possibility is the high antioxidant content of plant foods; the brain is highly susceptible to oxidative stress, and markers of oxidative stress are indeed associated with a higher incidence of depression.³

Vitamin D
Reduced exposure to sunlight during the winter means less natural vitamin D production by the skin. Low blood vitamin D levels are associated with SAD and depression, and there is evidence that supplementing with vitamin D helps to maintain a healthy mood state.^4,5

The natural brain-healthy properties of a high-nutrient diet, regular exercise, adequate vitamin D and omega-3 stores, and light exposure combine to promote a positive mood, even in the cold, gray days of winter.

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References

1. Kidd PM: Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and structural-functional synergies with cell membrane phospholipids. Altern Med Rev 2007;12:207-227.

2. Martins JG: EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr 2009;28:525-542.

3. Tsuboi H, Shimoi K, Kinae N, et al: Depressive symptoms are independently correlated with lipid peroxidation in a female population: comparison with vitamins and carotenoids. J Psychosom Res 2004;56:53-58.

4. Murphy PK, Wagner CL: Vitamin D and mood disorders among women: an integrative review. J Midwifery Womens Health 2008;53:440-446.

5. Lee DM, Tajar A, O’Neill TW, et al: Lower vitamin D levels are associated with depression among community-dwelling European men. J Psychopharmacol 2011;25:1320-1328.