SAD Syndrome & Menopause | Seasonal Affective Disorder
Menopause & Seasonal Affective Disorder
With menopause may come hormonal challenges impacting on mood, compounded by short days and lack of sunshine!
One in three people in Britain suffer from Seasonal Affective Disorder (SAD) as the days grow shorter. SAD syndrome isn’t one of the identified 34+ menopause symptoms, yet it may exacerbate underlying psychological symptoms and exacerbate menopause depression.
SAD known as ‘winter depression’ because the symptoms are usually more apparent during the winter. For example, you might find that your mood or energy levels drop as the days are shorter, or notice changes in your sleeping or eating patterns.
We’ve put together 5 survival hacks to get you through the gloomy winter months, menopause and SAD Syndrome!
Get outside
Prioritise getting outdoors during the day. As much as the cold, damp weather can be less tempting, the benefits will be well worth it.
So bundle up and enjoy the sunlight in the early mornings if you can, leaving sunglasses at home. Exposure to light in the morning helps the circadian cycle - the sun rays aren't usually strong enough early in the morning to cause damage. Take a walk during your lunch break, exercise outdoors and maybe take some work calls outside if you can.
Spending time in nature even when the nights draw in can help alleviate the winter blues, the Royal College of Psychiatrists and Forestry England have concluded. Walking in nature also improves cognitive function and helps support the immune system. Studies have shown that visiting forests and woodlands can boost social, mental and physical health. Forest bathing is chockful of benefits for physical and mental wellbeing, proven to reduce production of stress hormone production and make people feel happier.
Top up vitamin D levels
The best form of vitamin D is sunshine, it’s in short supply through winter! Vitamin D, known as the “sunshine vitamin,” may help boost mood, the immune system and heart health.
Low vitamin D levels may contribute to the ‘winter blues’. Certain foods are good sources of vitamin D, including cod liver oil, salmon, mackerel, tuna, milk, sardines, eggs, and cereals or bread fortified with vitamin D.
If you are vitamin D deficient, your doctor may suggest a vitamin D supplement, especially during winter months. The NHS recommend we should all supplement this vitamin between October and April with women over 45 taking it all year round.
Sleep rituals help
When it begins to get dark at 5 p.m., it’s hard for our bodies to determine when it’s bedtime. Now is the time to introduce a night time ritual to encourage sleep. Banish laptops and phones before bedtime, take a warm relaxing bath, pamper yourself with a facial cleanse, listen to a mindfulness or meditation to bring on feelings of relaxation, or enhance sleep with a pillow spray. Routine helps your body start to unwind and recognise when it’s time to sleep.
Get moving
Exercising increase endorphins, these feelgood hormones are chemicals that trigger a positive feeling in the body. Research shows that the psychological and physical benefits of exercise helps to reduce anxiety and ultimately improves mood. Bonus points if you can get outdoor exercise in the winter season such as skiing.
Women In Sport carried out a recent research study on the impact of menopause on women’s self-esteem, they concluded that physical activity was a great mood booster. Some exercise classes* now cater specifically for women going through menopause, such as Menohealth. You may form new friendships joining a class?
If you find walking on your own a bore why not borrow a doggy? Good companionship for the odd day you have free, and gets you out whatever the weather.
* Look at our Menopause Movement Directory to maybe find a specialist trainer near you.
A bit of reframing
Our minds are powerful. If you think negative thoughts about winter, you’ll potentially have a dreary time. How can you adopt a positive mind-set through winter? Maybe motivational mindfulness or meditation might help, perhaps the colder months might inspire you to go out and find a hot yoga class. Think about booking a short trip in January or February, organise a get together or add a fun activity to your calendar to have something exciting to look forward to when the festive season is over. How will you put a positive spin on the winter months?
Should symptoms continue, a range of treatments are available for SAD. Your GP will recommend the most suitable treatment programme for you.
SAD resources
November 2019
