3 science-backed ways to combat seasonal depression, suggested by top cardiologist

Benefits of daily exercises: Any physical activity, including aerobic exercises, can reduce stress and anxiety and improve your mood by releasing endorphins and serotonin, which effectively counter the effects of reduced sunlight. Add yoga, stretching, and a yoga walk to see the difference (Image: Pexels)

For many people, the winter months can feel really hard to get through as the days become shorter and the weather gets colder. ‘Winter blues’ often appear in the form of a recurring condition known as Seasonal Affective Disorder (SAD), where depression occurs at a particular time of year.

Some of its symptoms includelow mood, feeling sluggish, reduced interest in activities, lack of energy and motivation, oversleeping, increased appetite, and cravings for comfort foods, among others. This mostly happens when the season changes, but more prominently during the dark winter months.

Cardiologist Dr Jeremy London took to his Instagram account to address the problem. "The winter months can be tough: less daylight, cold, and less time outside. This can affect your circadian rhythm, your overall mood, and even result in seasonal depression. So what can you do?”

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How to combat Seasonal Affective Disorder

Dr Jeremy London shared the following science-backed ways to combat seasonal affective depression:

Prioritise sunlight

Exposure to sunlightwhen you wake up helps a great deal. “Prioritise the sunlight that you do have. Get outside. It’s light into the eyes that’s more important than light on the skin. This resets your circadian rhythm. It sets up for better sleep later in the day. And it releases serotonin, the feel good hormone.”

A walk for 10-15 minutes out of the house or sitting near your window can make you feel better.

Benefits of daily exercise

He said, “Move every day. Exercise equals brain health. It’s that simple.” Any physical activity, including aerobic exercises, can reduce stress and anxiety and improve your mood by releasing endorphins and serotonin, which effectively counter the effects of reduced sunlight. Add yoga, stretching, and a yoga walk to see the difference.

Vitamin D supplementation

The cardiologist said this can be helpful, but only if your levels are truly low. With little to no sunlight on winter days, Vitamin D levels can go down, which is often linked to an increased risk of depression. Vitamin D fights seasonal depression by positively influencing brain chemicals like serotonin, which helps regulate mood, and it also helps maintain the body’s circadian rhythm.

Other ways that can help include: Maximising exposure to natural light indoors, sleeping on time, staying socially connected, and eating a healthy diet.