The days are growing shorter. How are you feeling? For some of us, as the days grow shorter and the sunlight dwindles, there’s a shift in our mood, energy levels, and overall well-being. Understanding these changes and how to work through them with supplements and lifestyle adjustments can help us navigate this seasonal shift more easily.

Have you recently started experiencing any of the following symptoms?

Symptoms

Decreased Energy Levels
One of the most noticeable effects of shorter days is a drop in energy. The reduced exposure to natural light can disrupt your circadian rhythm, the internal clock that regulates sleep-wake cycles. With less daylight, your body may produce more melatonin, a hormone that promotes sleep, leading to feelings of fatigue and lethargy during the day.

Mood Changes
The lack of sunlight can also affect your mood. Sunlight triggers the release of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. When days shorten, serotonin levels can drop, leading to a mood dip that can range from mild blues to conditions like Seasonal Affective Disorder (SAD).

Sleep Disruptions
As mentioned earlier, the increase in melatonin production during shorter days can make you feel sleepier earlier in the evening. While this might seem like a good thing, it can disrupt your sleep pattern, leading to restless nights or waking up too early.

Weight Gain
Shorter days can lead to a decrease in physical activity as the motivation to exercise wanes. Combined with a tendency to crave carbohydrate-rich comfort foods during colder months, this can result in weight gain.

Weakened Immune System
Your immune system may also take a hit during the fall and winter months. Reduced sunlight means lower levels of vitamin D, a crucial nutrient for immune function. This can make you more susceptible to colds, flu, and other infections.

Solutions

If you said yes, you’re not alone! Let’s review supplement recommendations and a lifestyle adjustment (and exercise reminder) that may help you feel better.

Vitamin D
One of the most effective ways to counteract the effects of shorter days is by ensuring adequate vitamin D intake. Since sunlight is a primary source of this vitamin, consider taking a supplement, especially during the fall and winter months. Vitamin D supports your immune system, bone health, and mood, making it essential for overall well-being.

Taking vitamin K with vitamin D is recommended because these two vitamins work synergistically to support bone health and cardiovascular function. Vitamin D enhances calcium absorption in the gut, but without enough vitamin K, the calcium may be deposited in the arteries instead of the bones, leading to potential calcification. Vitamin K helps direct calcium to the bones where it is needed, ensuring that both vitamins contribute effectively to overall health.

Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil supplements, have been shown to support brain health and improve mood. They help regulate serotonin levels and reduce inflammation, which can be particularly beneficial during the darker months.

Magnesium
Magnesium is known for its calming properties and can help regulate melatonin production. Supplementing with magnesium can promote better sleep quality and reduce feelings of anxiety and stress that may accompany shorter days.

B Vitamins
B vitamins, particularly B6 and B12, are essential for energy production and mood regulation. They help your body convert food into energy and produce neurotransmitters that influence mood. A B-complex supplement can be particularly beneficial during the fall and winter months.

Herbs
St. John’s Wort is a popular herbal supplement known for its mood-boosting effects. It has been used for centuries to combat mild to moderate depression and can be particularly helpful for those experiencing SAD. Saffron, a vibrant spice derived from the Crocus sativus flower, has been shown to have mood-enhancing properties due to its active compounds, crocin, and safranal. These compounds are believed to boost serotonin levels in the brain, which can help alleviate symptoms of mild to moderate depression. Lemon balm contains active compounds, especially rosmarinic acid, that enhance GABA levels, creating a calming effect on the nervous system and reducing stress-related symptoms. Several mood-boosting formulations contain these herbs and more.

Light Therapy
Light therapy, also known as phototherapy, involves exposure to bright artificial light that mimics natural sunlight. This can help regulate your circadian rhythm and boost serotonin levels, improving mood and energy. Investing in a light therapy box or sun lamp and using it for 20-30 minutes each morning may make a difference in how you feel during the shorter days.

Stay Active
Regular physical activity is a powerful tool for combating the effects of shorter days. Exercise releases endorphins, which can help improve mood and energy levels. Aim for at least 30 minutes of moderate exercise most days of the week. Outdoor activities are ideal, as they also provide exposure to natural light, but indoor exercises like yoga or home workouts can be just as effective.

The transition into shorter days can be challenging, but with the right supplements and lifestyle adjustments, you can minimize the physical and mental effects and enjoy all the beauty of the fall and winter seasons. Come into the store for more information and support.

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