As the days grow shorter and the temperatures drop, many people notice changes in their mood and energy levels. For some, these changes can lead to a more serious condition known as Seasonal Affective Disorder (SAD). This form of depression typically occurs during the fall and winter months, affecting millions of individuals annually. While SAD is often associated with mental health, its impacts can extend to physical health, including musculoskeletal (MSK) well-being. At Prescribe FIT, we’re here to shed light on the connections between SAD and MSK health and provide actionable strategies to help you stay active and resilient through the colder months.
Understanding Seasonal Affective Disorder
SAD is a type of depression that follows a seasonal pattern, with symptoms typically starting in late fall and improving in spring or early summer. Common symptoms include:
- Persistent feelings of sadness or hopelessness
- Fatigue and low energy
- Difficulty concentrating
- Changes in sleep patterns, such as oversleeping
- Weight gain and increased cravings for carbohydrates
- Social withdrawal
The exact cause of SAD is unknown, but it’s believed to be related to reduced sunlight exposure, which can disrupt the body’s internal clock and decrease levels of serotonin and melatonin, two chemicals crucial for mood regulation and sleep.
How SAD Affects MSK Health
Living with SAD can lead to reduced physical activity, which directly affects MSK health. Decreased movement weakens muscles and joints, increases stiffness, and exacerbates existing conditions like arthritis or chronic pain. Furthermore, SAD’s impact on sleep can hinder the body’s natural repair processes, leaving you more vulnerable to injury and slower recovery.
Staying Active Despite SAD
Maintaining an active lifestyle during the winter months is crucial for both mental and physical health. Here are some strategies to help you combat the effects of SAD and preserve your MSK health:
- Light Therapy: Exposure to bright light, especially in the morning, can help regulate your body’s internal clock and boost serotonin levels. Consider using a light therapy box as part of your daily routine.
- Prioritize Movement: Even short bursts of exercise can make a difference. Activities like stretching, yoga, or brisk walking improve circulation, enhance flexibility, and reduce stiffness.
- Stay Consistent: Establish a daily exercise schedule to help create a sense of normalcy and structure. Home-based workouts or virtual classes can be excellent options when it’s too cold to venture outside.
- Mind-Body Connection: Incorporate mindfulness practices, such as meditation or deep breathing, to reduce stress and promote relaxation, both of which can ease tension in your muscles and joints.
- Social Support: Connect with friends or join a group activity to stay motivated and reduce feelings of isolation. Accountability partners can also help you stick to your health goals.
Nutrition and Hydration Tips
SAD can lead to cravings for comfort foods that are high in sugar and carbs, which may contribute to weight gain and joint inflammation. Focus on a balanced diet rich in:
- Omega-3 fatty acids (found in fish, flaxseeds, and walnuts)
- Vitamin D (available in fortified foods like milk and yogurt, supplements, and limited sun exposure)
- Fresh fruits and vegetables for antioxidants
Also, staying hydrated supports overall joint health and reduces stiffness. Check out our “Foods that reduce pain” blog for more tips.
When to Seek Professional Help
If you suspect you’re experiencing SAD, be sure to consult with a healthcare provider. Additionally, regular check-ins with your Prescribe FIT health coach can help you stay on track with your MSK health goals.
Prescribe FIT – Your Partner in Year-Round Wellness
At Prescribe FIT, we understand the challenges of staying active and healthy during the winter months. Our tailored programs focus on integrating physical activity, proper nutrition, and wellness support to help you thrive, no matter the season. Together, we can combat the winter blues and ensure your MSK health remains strong and resilient.
References
- Cleveland Clinic. (2022). Seasonal Depression (Seasonal Affective Disorder). https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
- Johns Hopkins Medicine. (2022). Seasonal Affective Disorder. https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
- National Institute of Mental Health. (2022). Seasonal Affective Disorder: More Than the Winter Blues. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder-sad-more-than-the-winter-blues
- New York State Office for the Aging. (n.d.). Identifying and Treating Seasonal Affective Disorder (SAD). https://aging.ny.gov/news/identifying-and-treating-seasonal-affective-disorder-sad
Published on January 7, 2025
