Cold Weather Routines for Seasonal Depression

By: Julia Donnelly

During the Winter season, students face many challenges, especially on campus away

from home. One of those challenges is seasonal depression, and while it’s a hard time, there are many ways to fight it off. With a healthy diet, exercise, and supplements, depression can be reduced during the holiday season.

A healthy diet and sound hydration helps with energy levels, mood, and cognitive

function. December is a time where seasonal depression is at an all time high due to lack of sun. Because of the lack of vitamin d energy levels and self care are at an all time low. Lassale et. al (2019) explains that depression is a psychiatric disorder that has the largest societal costs in all developed countries, meaning there is high importance in gathering more information over it. It’s important that each student maintains a healthy diet and hydration during this time due to the high levels of depression. Lassale et. al (2019) states, “Our review shows that there is observational evidence to suggest that both adhering to a healthy diet, in particular a traditional Mediterranean diet, and avoiding a pro-inflammatory diet is associated with reduced risk of depressive symptoms or clinical depression.” This is saying when students maintain a healthy diet, and are consistent with it, there is a “reduced risk of depressive symptoms or clinical depression.” This is necessary because depression is prevalent in these months the most.

Alongside this, hydration plays a key role in this. It’s significant because hydration has

everything to do with cognitive function. Zhang et. al (2019) states, “Dehydration had negative effects on vigor, esteem-related affect, short-term memory, and attention. Rehydration after water supplementation improved fatigue, TMD, short-term memory, attention, and reaction. Our results confirm that drawing attention to the importance of water intake and hydration is necessary.” This explains the effects of dehydration on the brain such as loss of focus, short-term memory, and physical strength and health. Overall, it’s important to maintain a healthy diet with the righthydration to keep mood, energy levels, and cognitive function at a high especially in the holiday

season.

Depression is a prevalent and constant disorder experienced by many in America alone.

Craft et al. (2004) states, “Depression affects roughly 9.5% of the U.S. adult population each

year, and it is estimated that approximately 17% of the U.S. population will suffer from a major depressive episode at some point in their lifetime.” By getting enough exercise, endorphins in the body are released. Hossain et al. (2004) states, “Exercise influences the brain by triggering the release of neurotransmitters such as endorphins, serotonin, and dopamine,” this can help regulate mood and emotions. Alongside that, the consistent routine helps with circadian rhythm regulation, which can mean having higher energy levels at certain parts of the day. Lewy et al. (2019) states, “Whereas a less well defined subgroup may be phase advanced; (ii) the circadian component (at least for the prototypical patients) is substantial, and it is consistent with the PSH and a hypothesized therapeutic window for optimal circadian alignment,” explaining that a majority of people with depression have dysregulation when it comes to their circadian rhythm. SAD (seasonal affective disorder) is the result of major circadian misalignment, and that’s why it’s important to get out during these difficult times, because it can help with the regulation of the circadian rhythm. Along with that, Yu et al. (2025) states, “Contact with natural environments has been shown to improve mental health.” Yu found that when outside the depressive mood symptoms are decreased, but only helps if there is actual initiative and action in doing so. Exercise, consistent routine, and activity in nature are great ways to alleviate depressive

symptoms, but there are more things than that, like supplements.

When Winter hits, the sun sets at an earlier time, and lack of vitamin D kicks in. Due to

the lack of vitamin D, which helps regulate emotions and boosts serotonin production, there aremany depressive symptoms. Because of the lack of sun in the winter, which produces vitamin D, serotonin levels start to decrease. Anglin et al. states, “Numerous observational studies have shown that individuals with low serum vitamin D tend to report more depressive symptoms than those with sufficient levels.” This goes to show the importance of the sun and vitamin D. What can help with this is supplements. Zielińska et al. (2018-2023) states, “Deficiencies in nutrients such as protein, B vitamins, vitamin D, magnesium, zinc, selenium, iron, calcium, and omega-3 fatty acids have a significant impact on brain and nervous system function, which can affect the appearance of depressive symptoms.” Because of the decreased amounts of supplements, taking vitamins can help increase mood and energy levels. Although, this is not a fix all, there are other aspects that should be taken into consideration such as sleep, physical activity, and social

support.

By taking the right steps to help seasonal depression such as having a healthy diet,

exercising, and taking supplements, improved mental health can happen for anyone. Especially in a time where it’s needed most. It helps mood, low energy-levels, and reduces depression.