Coping with Seasonal Affective Disorder - The Naturopathic Way

In this new episode Marie and Sophie tackle Seasonal Affective disorder (SAD), which can affect up to 10% of the population. As always we review the biological reasons why people may suffer from winter SAD and talk you through dietary interventions, supplement strategies, medicinal herb support, and other natural ways to help you feel better during the darker season. 

Supplements that we mention in this episode include: 
- vitamin D3 + K2
- Vitamin E (400 IU per day) 
- Vitamin C (1000 to 2000 mg per day, in divided doses, one dose at breakfast, one dose at lunch time)
- Selenium (100 to 200 micrograms per day)
- Magnesium bisglycinate (200 to 400 mg during the day, or at bedtime if you struggle with sleep) 
- SAM-e (S-adenosyl-methionine, start with 200 mg twice a day for a few days, then 400 mg twice a day). Work with a qualified practitioner for higher dosage protocols. Do not take if you have a diagnosis of bipolar disorder. 
- Psychobiotics (probiotics of Bifidobacterium and Lactobacillus families) 
- 5-HTP, best taken at bedtime (follow dosage on the bottle)
- Saffron (30 mg per day in divided doses, The Naked Pharmacy is a great option for quality saffron supplement)

Medicinal herbs discussed in this episode include:
- St John's Wort (Hypericum perforatum). Do not use if taking any prescription medication 
- Lemon balm (Melissa officinalis). Not recommended if you have hypothyroidism
- Rhodiola (Rhodiola rosea) 
- Lavender (lavendula officinalis) 

Other naturopathic tips shared on the podcast include: 
- luminotherapy: exposure to bright light for 20 minutes in the morning. Devices such as https://lloydspharmacy.com/products/beurer-tl41-daylight-therapy-light?variant=33092601905215 can be very helpful
- reducing caffeine consumption, especially after 2pm, as it can disrupt sleep 
- reducing alcohol consumption, as it is a depressant and can worsen low moods
- improve sleep quality. Devices such as https://www.mydodow.com/dodow can be very helpful. 
- time spent in nature
- exercise, especially cardio, strength training, and yoga 
- meaningful relationships
- pets 
- acupuncture
- relaxation techniques 
- talking therapies (therapists can be found online at https://www.betterhelp.com/)


As a final word, if you are struggling with your mental health and have been considering harming yourself or others please seek attention (medical or other). Samaritans can be reached at the following number (UK): 116 123 (available 24/7)

In health, 
Marie & Sophie 
xx