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A Holistic Guide for Overcoming SAD

Writer's picture: Poppy AlvaresPoppy Alvares

The Northern hemisphere is currently in depths of midwinter, a time of slowing down, reflecting, and nurturing ourselves deeply. For many, this season can bring challenges such as Seasonal Affective Disorder (SAD), a dip in energy, or feelings of isolation. However, winter also provides an opportunity to reconnect with the rhythms of nature and cultivate inner balance. By aligning with ancient healing traditions - Ayurveda, Traditional Chinese Medicine (TCM), and working with our herbal allies - we can nourish our bodies, minds, and spirits to thrive during this season.




Understanding Seasonal Affective Disorder (SAD): A Holistic Perspective


SAD often stems from a combination of reduced sunlight, disrupted circadian rhythms, and seasonal stressors. Symptoms can include low mood, fatigue, irritability, and cravings for comfort foods.


From a naturopathic perspective, the winter season corresponds with slowing down and storing energy, but if this energy becomes stagnant, it can manifest as lethargy or emotional imbalance. Supporting your body holistically is key to easing SAD.


Healing Foods for SAD


Winter nutrition should focus on providing warmth, energy, and emotional nourishment on both the physical and emotional levels. Here are some key dietary choices:


  1. Omega-3 Rich Foods: Essential fatty acids support brain health and mood regulation. Include salmon, mackerel, cod liver oil, walnuts, flaxseeds, and chia seeds in your meals.

  2. Complex Carbohydrates: Foods such as whole grains (oats, quinoa, and millet) and sweet potato provide steady energy and help stabilise blood sugar, which is vital for mood balance.

  3. Seasonal Fruits & Vegetables: Think vibrant oranges, kale, carrots, beetroot, and squash, which are rich in antioxidants and nutrients like vitamin C and beta-carotene.

  4. Fermented Foods: Sauerkraut, kimchi, and miso support gut health, which is intricately linked to mood regulation.

  5. Dark Chocolate (70%+ Cocoa): A natural source of magnesium and compounds that boost serotonin levels.

  6. Herbal Teas & Warm Drinks: Opt for nervine teas (eg. chamomile, lemon balm, oatstraw, passionflower) to calm and balance the nervous system, and spiced teas or golden milk with turmeric and black pepper for warmth and anti-inflammatory benefits.



Herbal Allies for Winter Wellness and SAD


Herbs have been used for centuries to uplift the mind and nourish the body. During winter, they can be especially effective in supporting emotional resilience, improving energy, and balancing the nervous system.


Key Herbs for SAD


  1. St John’s Wort (Hypericum perforatum)

    • A renowned herb for mood support, often used to ease mild to moderate depression.

    • Helps regulate serotonin levels, offering light to the darker days.

    • Caution: Avoid if taking prescription medication, including hormonal birth control.

  2. Saffron (Crocus sativus)

    • Known as the "sunshine spice," saffron has been clinically shown to uplift mood and reduce symptoms of anxiety.

    • Infuse a few threads into warm milk or tea for its golden, calming embrace.

  3. Lemon Balm (Melissa officinalis)

    • A gentle nervine, lemon balm calms anxiety, soothes the heart, and encourages restful sleep.

    • Add it to tea blends for a touch of citrusy peace.

  4. Ashwagandha (Withania somnifera)

    • This Ayurvedic adaptogen strengthens the adrenal glands, boosts energy, and enhances stress resilience.

    • Perfect for those feeling burnt out or sluggish during winter.

  5. Holy Basil (Ocimum sanctum)

    • Supports mental clarity and emotional balance while also strengthening immunity.

    • Brew it as tea or take it as a tincture.

  6. Rhodiola (Rhodiola rosea)

    • An adaptogen that combats fatigue and improves mental focus, especially beneficial for the winter blues.

  7. Reishi Mushroom (Ganoderma lucidum)

    • Known as the "mushroom of immortality," reishi calms the nervous system, supports immunity, and helps you adapt to winter stress.



Ayurvedic and TCM Insights


Both Ayurveda and TCM teach us to live in harmony with the season, adjusting our diet and lifestyle to align with nature’s slower pace.


Ayurvedic Winter Practices


  • Kapha & Vata Balance: Winter tends to increase cold, dryness, and heaviness, so focus on grounding and warming practices.


  • Foods to Embrace:

    • Warm, cooked meals such as dals, soups, and stews.

    • Root vegetables like carrots, sweet potatoes, and beets.

    • Healthy fats from ghee, sesame oil, and nuts.

    • Spices like ginger, cinnamon, turmeric, and black pepper.


  • Hydration: Favour warm water or herbal teas over cold drinks to support digestion and circulation.



TCM Winter Wisdom


  • Winter corresponds to the Water Element and focuses on kidney health.


  • Foods to Embrace:

    • Dark-coloured foods like black beans, black sesame seeds, and seaweed nourish kidney energy.

    • Salty and umami flavours (in moderation) such as miso and mineral-rich salts.

    • Bone broths and warming soups to strengthen and hydrate.

    • Ginger, garlic, and cinnamon to warm the body and improve circulation.



Additional Holistic Practices


  1. Light Therapy: A lightbox emitting 10,000 lux mimics sunlight and boosts serotonin. Use it for 20–30 minutes each morning.

  2. Sauna or Steam Therapy: Regular sessions enhance circulation, release tension, and elevate mood through endorphin release.

  3. Cold Water Therapy or Contrast Therapy: Alternating between hot and cold showers revitalises energy and supports circulation.

  4. Epsom Salt Baths: Add magnesium-rich salts to a warm bath to relax muscles and promote restful sleep.

  5. Breathwork and Meditation: Incorporate calming breath techniques or guided meditations to balance the nervous system.

  6. Journaling & Gratitude: Reflect on your day and focus on gratitude to reframe negative thoughts.

  7. Spend Time in Nature: Wrapping up warm and taking yourself outside every day, come rain or shine, can have a hugely positive effect on your mental wellbeing.



Winter is not just a season to survive - it can be a season to embrace and thrive in. By nourishing your body with warming foods, supporting yourself with herbal allies, and aligning your lifestyle with nature’s rhythms, you can find beauty and strength in this time of stillness. Use this season as an opportunity to reflect, rest, and prepare for the vibrant energy of the upcoming spring.


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