It's officially holiday season and so begins the holiday craze of shopping, parties, end-of-year deadline grinds, travel, and more.

How are you feeling Reader?

I ask because the holiday season can be a difficult time of year for many folks. Many people tend to silently suffer from low energy and mood during this time, in addition to other symptoms often ignored.

Maybe all you need is a holiday break with a bit of R&R and you'll feel good as new again. Or, maybe the fatigue and low mood might be related to something else that a vacation can't fix.

Did you know that more than 10 million Americans experience Seasonal Affective Disorder (SAD) every year, and the disorder affects women four times more then men?

​More than 500,000 Americans are hospitalized each year due to SAD/seasonal depression.

A 2004 study among college students found that Black/Indigenous people are more at risk for SAD and depression.

Have you ever considered if you may also be affected by SAD?

What are the common symptoms of SAD?

Symptoms may include but are not limited to:

• Feeling low, tearful, or sad most days
• Low energy/fatigue or lethargy
• Loss of interest in activities you usually enjoy
• Feeling irritable or agitated
• Difficulty concentrating
• Feeling guilty, worthless, or hopeless
• Sleep issues
• Changes in appetite and weight
• Reduced sex drive
• Wanting to avoid people and socialize less
• Suicidal thoughts or feelings

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What causes SAD?

Here are some theories and risk-factor considerations:

• Climate change causing longer, colder winters and shorter daylight hours; alternatively, Summer SAD can occur with hotter days and longer daylight hours as well.
• Communal pressure to participate in commercialized holiday traditions, excess shopping, alcohol and/or sugar binges, and awkward or uncomfortable social interactions.
• Vitamin D, B12, and/or B6 deficiency
• Toxic corporate work-life practices: indoor offices with minimal access to sunlight, 40+ hour work weeks, hostile coworkers/bosses, excessive deadlines, and other high-stress conditions.
• Increase incidence of accidents and deaths during Winter make it a season for high grief.
• Family history of depression and/or anxiety or mental illness.
• Isolation - feeling socially and physically disconnected from a supportive community.

Can SAD be treated with Natural Medicine?

Yes, these natural tips may help you manage SAD:

• Circadian alignment: allow your body to flow with the day/night cycle by getting to bed earlier and exposing yourself to sunlight within 15 minutes when you wake up in the morning. If you struggle with insomnia, taking melatonin (1 - 2 mg) 2 hours before desired bedtime may help relax you for sleep. Oh, and use a blue-light filter on screen devices (i.e. tv, phone, tablet) and stop looking at screens at least 1 hour before bed.

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• Chill Out: instead of forcing yourself to be super active and productive, slow down a bit. Listen to your body and spirit, and don't overextend yourself. It's OK to say "no" and prioritize your self-care first.

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• Get a Happy Light: if you're stuck indoors and don't have access to a South-facing window, then try using a full spectrum lamp at your desk to help trick your eyes and body into think it's experiencing sunlight. These lamps are great tools against the dreaded afternoon slump!

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• Check your Vitamin D levels: low vitamin D serum levels can exacerbate depressive symptoms. Check your vitamin D status at least once a year with a routine blood test you can request from your PCP. I test all my patients for vitamin D and can easily screen you as well. Most people can take 5,000IU of vitamin D daily without issue, but for severe deficiency, you may need 10,000IU/day or more. Vitamin D is best absorbed with meals containing fatty foods. Careful not to overdose in vitamin D, so always work with a naturopathic doctor to help you get the right dosing.

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• Happy Herbs: Lemon Balm, St. John's Wort, Oat straw, and Siberian ginseng are great herbal mood and energy lifters. It's best to pick one or two herb that resonates with you and drink it as a daily tea. Choose 3rd-party lab tested vendors such as Mountain Rose Herbs or Wise Women Herbals to reduce your risk of toxin and pesticide exposure.

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• Medicinal Mushrooms: Lion's mane and Chaga mushrooms are nootropics that support brain and nervous system health. Try adding them to a stir-fry, drinking them in mushroom tea or coffee blends, or take as capsules for extra mood and energy support.

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• Aromatherapy: Beat the blues by diffusing essential oils such as bergamot, sweet orange, ylang ylang, lemon, pine needle, clary sage, and any other scent that makes you smile when you smell it. I love pairing pine + lemon or bergamot + sweet orange. Always chooose therapeutic-grade and organic essential oils to limit toxin exposure.

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• Enjoy a Dry Season: Having a cocktail, smoking, or eating a THC edible might seem like a good idea in the moment, these substances can worsen SAD. It's better to opt for sober options such as a workout with a friend, somatic-therapy session, or online yoga class. Your body and mind will thank you!

If none of these suggestions seem helpful or effective, and you need more support, it's best to get expert help - visit here for options or use the online Find A Provider tool with your health insurance provider.

I also work with SAD patients by using a personalized approach that offers naturopathic medicine, advanced lab testing, health coaching, and spiritual advising to support your healing journey.

Book a Free Discovery Call To Learn More

Disclaimer: all information shared in this email is for educational purposes only and is not medical advice. For medical advice, scroll below to view the options for becoming a patient or returning to Dr. Ray for medical care. ​

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If you have any feedback or questions, feel free to reply to this email.

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Thank you and take care of yourself!!

Naturopathic & Functional Medicine Physician

Metaphysician & Medical Medium

Main Ph#: (603) 546-2966 | CA Ph#: (916) 678-0173 | Email: Ray@DrRayND.com

www.DrRayND.com ​

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