With shorter and colder days, many individuals experience a shift in mood that can significantly impact their well-being. Seasonal Affective Disorder (SAD) is a common concern during these times, but there are proactive steps you can take to support yourself and maintain a balanced mood. Dr. Sandra Subotich, Director of Eastern Medicine at BIÂN, shares insightful rituals, routines, and supplements to help combat SAD and promote emotional well-being.

Traditional Chinese Medicine for Mental Health Support

Dr. Sandra emphasizes the effectiveness of Traditional Chinese Medicine in addressing the symptoms of depression and anxiety associated with SAD. According to numerous studies, acupuncture treatments have been shown to reduce feelings of depression and anxiety, providing significant relief. Additionally, a skilled practitioner can create a personalized herbal formulation to not only address mood-related concerns but also enhance gut and organ function, decrease inflammation, and regulate vagal nerve function—all of which contribute to SAD.

Beneficial Supplements for Winter Blahs

1. 5HTP: This amino acid, derived from L-tryptophan, has been extensively studied for its impact on mood disorders, particularly depression. It serves as a precursor to serotonin, a neurotransmitter critical for mood regulation, and can be converted to melatonin, aiding in circadian rhythm balance and sleep quality.
2. Vitamin D3: As the "sunshine vitamin," Vitamin D plays a pivotal role in various bodily processes, including mood regulation. Given reduced sun exposure in winter, supplementation or consumption of vitamin D-rich foods becomes essential. It's advisable to consult a healthcare provider for a simple test to determine Vitamin D levels before considering supplementation.
3. B Vitamins: The full spectrum of B vitamins is crucial for energy regulation and mood stability. As water-soluble nutrients, regular replenishment is necessary. Opting for a high-quality B complex with methylated forms of folate and B12 ensures optimal absorption and utilization. A blood test can assess the status of B vitamin levels.

Grounding for Emotional and Physical Balance

The practice of grounding has gained attention for its profound impact on overall well-being. Grounding has been linked to reduced inflammation, improved wound healing, cortisol level regulation, enhanced sleep, and immune response modulation. Individuals who engage in grounding often report noticeable changes in mood, energy levels, heart rate, and blood pressure. While traditional grounding involves direct contact with the earth, indoor grounding mats offer a convenient alternative for those unable to access natural settings during winter.

Incorporating these rituals, routines, and supplements into your daily life can significantly contribute to your emotional well-being, especially during the darker, colder days. Dr. Sandra encourages everyone to explore these supportive practices, emphasizing the potential benefits they offer for overall health and vitality.

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Dr. Sandra is a Doctor of Acupuncture and Oriental Medicine (DAOM), herbalist and primary care practitioner in the states of California and Illinois. She is also nationally certified as a Diplomat of Oriental medicine and holds a Bachelors degree in education/psychology. In addition, Sandra is a Medical Qi Gong Practitioner, Energetic Medicine Practitioner, Certified Reiki Master and teacher and certified in Medical Pulse Diagnosis.