Seasonal Affective Disorder (SAD) occurs during dreary winter months when most individuals tend to stay indoors and have limited exposure to the sun. This can result in a deficiency of Vitamin D and negatively impact mood.

Caring for your mental health during the colder months may seem like a struggle. However, incorporating a few suggestions from the list below can help you get through the short dark days.

Tips to Support a Healthy Mood

1. When you first wake up take a moment to look outside (natural light).
2. Limit screen time. Try to avoid looking at your phone while you are in bed (first thing in the morning and before you fall asleep).
3. When the sun is out, get out. Even a short 5 minute walk on a cold, yet sunny day can have tremendous benefits to your mood.
4. Stick to a routine. Maintain a firm bedtime, wake up time, and eat meals around the same time daily.
5. Incorporate a well-balanced diet consisting of protein, whole grains, colourful mix of vegetables and healthy fats.
6. Get your vitamin D blood level checked. Speak with your doctor to assess for vitamin D deficiency.

Food Sources of Vitamin D

1. Oily fish such as salmon, mackerel and sardines
2. Egg yolk
3. Red meat and liver (consume in moderation)
4. Mushrooms – expose mushrooms to sunlight for 20 minutes to boost natural Vitamin D levels
5. Fortified dairy and non-dairy foods (milk, cheese, yogurt etc).
6. Soy and tofu (fortified)

Top Mood Boosting Foods to consume:

1. Dark chocolate: Source of flavonoid compounds which help increase serotonin levels
2. Banana: contains tryptophan which is a precursor for serotonin production
3. Oily fish: naturally rich in Omega-3 fatty acids to provide anti-inflammatory effects and support brain health
4. Colourful berries: provides antioxidants to reduce oxidative stress

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Mississauga, Ontario L5L 1J3
phone: (905) 828-2014 fax: (905) 828-8822
www.erinmillshealth.com

Dr. Kajal Chohan BScH., ND
Naturopathic Doctor & Certified Doula
Follow her on Instagram: @dr.kajalchohan_nd