As the days grow shorter and the temperatures drop, many people notice their energy and mood start to dip. The fall and winter months can bring on the “blues” — or in some cases, symptoms of Seasonal Affective Disorder (SAD). The good news? There are natural, evidence-based ways to support your mental well-being and lift your mood through the darker months.
1. Light Therapy: 10,000 Lux for a Brighter Morning
Light therapy is one of the most effective strategies for improving mood and energy during fall and winter. Using a light box that emits 10,000 lux for about 20–30 minutes each morning can help regulate your body’s internal clock, increase serotonin production, and improve alertness. Try sitting near your light box while you eat breakfast or check emails — consistency is key.
2. Optimize Vitamin D Levels
With less sun exposure in the fall, many people experience a drop in vitamin D, a nutrient closely linked to mood and immune function. Consider having your levels checked and talk to your healthcare provider about vitamin D3 supplementation if needed. In my experience, the standarized 1000 IU per day recommendation is far from sufficent. However, over supplementation can also be problematic, hence why testing is key.
3. Move Your Body
Exercise is a powerful, natural antidepressant. Just 30 minutes of brisk walking, cycling, or strength training can boost endorphins and improve mood regulation. Outdoor exercise is especially beneficial, as even limited natural light exposure helps reset your circadian rhythm. Pop on your rain jacket and head outdoors. Even better, if your walk is in the forest bathing - a proven method to lower stress and boost mood. Need a local recommendation? Let's chat at our next appointment.
4. Embrace the Sauna
Regular sauna use can mimic some of the physiological benefits of exercise — raising heart rate, improving circulation, and releasing endorphins. Studies have also shown that sauna bathing may reduce stress and symptoms of depression by promoting relaxation and improving sleep quality. Aim for 2–3 sauna sessions per week, if available.
5. Prioritize sleep.
Quality, restorative sleep is foundational for mood and energy. Get to bed early, and get an adequate number of hours. If you're having trouble falling or staying alseep, this is likely contributing to your low mood or energy. Let's chat.
Additional support in this area may look like blood tests, nutritional couselling and/or targeting supplementation. Book a consult or a free 15 min discovery call to learn more.
In Health,
Dr. Ashley Damm, BSc. ND, MSCP