SAD is a type of depression that usually occurs during the autumn and winter months, when daylight hours are shorter. It’s closely linked to reduced sunlight exposure, which can affect the body’s internal clock (circadian rhythm), hormone balance, and mood regulation.
As the darker, colder months set in, many people notice changes in their energy, mood, and overall wellbeing. For some, this goes beyond the typical “winter blues” and develops into a condition known as Seasonal Affective Disorder (SAD).
Some people choose to spend 3–4 months abroad somewhere sunnier and warmer to escape the long, dark winters—a lifestyle change that can make a big difference. But since not all of us can do that, here at Active Health Clinics we want to share some practical insights and solutions that can help you manage and overcome the challenges of the season.
What Causes SAD?
Several factors may contribute to SAD, including:
- Reduced sunlight exposure – which can disrupt melatonin and serotonin production, affecting mood and sleep.
- Vitamin D deficiency – less daylight means less natural vitamin D, which plays a key role in mood regulation.
- Circadian rhythm disruption – shorter days and longer nights can throw off the body’s natural “clock.”
Who is Affected?
SAD can affect anyone, but it’s most commonly seen in:
- Teenagers and young adults (though it can affect all ages)
- Women, who are statistically more likely to experience it
- People living in countries with long, dark winters—such as the UK
Overcoming SAD: What Can Help?
1. Supplements
Nutrition plays a vital role in supporting both mental and physical wellbeing during the winter months.
We all know Vitamin D is essential in winter—it supports mood balance, sleep, and immunity. But it isn’t the only nutrient you need. At Active Health Clinics, we stock a range of Wild Nutrition supplements designed to support energy, mood, and resilience through the darker months.
Some that may help include:
- Vitamin D (especially D3) – essential for mood balance and immune health.
- B Vitamins – important for energy metabolism and reducing fatigue.
- Magnesium – supports the nervous system and promotes better sleep.
- Zinc – plays a role in neurotransmitter function and immune health; low levels are linked with mood disorders.
If you’re looking for an all-in-one option, Food-Grown® Energy Support is an excellent choice. It contains Vitamin C, all the B vitamins, zinc, iron, magnesium, iodine, and more—covering energy, immunity, thyroid, hormones, and cognition. Unlike caffeine, it provides sustained energy and helps reduce tiredness and fatigue. All you’d need to add alongside it is Vitamin D.
These supplements are available at our clinic at discounted prices, making it easy to give your body the boost it needs during winter.
2. Exercise & Movement
Regular physical activity is one of the most effective ways to ease the symptoms of SAD. Exercise naturally boosts endorphins, lowers stress, and improves sleep quality. Even light movement—like a short daily walk in daylight—can make a noticeable difference to how you feel.
At Active Health Clinics, we practice what we preach. You’ll often see us heading out for a brisk walk on our breaks or fitting in a quick workout at The Shed, our in-house gym.
We know how hard it can be to motivate yourself when it’s dark, cold, and wet outside, but once you’ve laced up your shoes and wrapped up warm, you’re already halfway there. A short walk in the fresh air can do wonders.
If possible, swap the car for a walk to work, or find small ways to add more movement into your day. And if you struggle to get started—or big, busy gyms just aren’t for you—our personal trainers at The Shed can work with you one-to-one, helping you stay motivated, active, and energised all winter long.
3. Treatments at Active Health Clinics
We offer a variety of treatments to support both physical and mental wellbeing, including:
- Massage therapy – relieves tension, reduces stress, and promotes relaxation.
- Personal training and strength & conditioning sessions – build resilience, energy, and overall fitness.
- Chiropractic and osteopathy treatments – restore balance, improve posture and function, and support overall wellbeing.
4. Light & Lifestyle Approaches
Lifestyle tweaks can also play a big role:
- Mindfulness and relaxation techniques – reduce stress and build resilience.
- Light therapy lamps – mimic natural sunlight and help regulate circadian rhythms.
My personal favourite is the Bodyclock Rise wake-up light alarm clock, which I recently purchased from Amazon. There are several options available at different price points, so you can choose one that suits your budget. I went for the Lumie Bodyclock, and it’s been amazing.
The Lumie Bodyclock wakes you gradually with light that mimics a real sunrise. This gentle brightening naturally eases you out of sleep, encouraging your body to reduce melatonin (the sleep hormone) while increasing cortisol—the hormone that helps you feel alert and ready to go.
It’s a fantastic way to start the day, especially for those affected by SAD or the winter blues, and even for anyone who simply isn’t a natural morning person.
Another great feature is the 30-minute fading sunset mode, which helps you wind down in the evening. As the light gradually dims, it signals to your body to produce melatonin, making you feel naturally drowsy and ready for restful sleep.
Lumie Bodyclocks come with a range of extra features designed to help you both wake up brighter and sleep more soundly.
Final Thoughts
SAD can feel overwhelming, but with the right mix of nutrition, movement, lifestyle changes, and professional treatments, you don’t have to struggle through winter alone.
At Active Health Clinics, we’re here to support you in finding the right approach to keep your energy, mood, and health balanced all year round.
If you’d like to learn more about how our treatments and supplements can support you, please get in touch or pop into the clinic—we’d love to help.
