by Jillian Netherland | photography by Brewster Burns

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As the days grow shorter and temperatures colder, many northerners find themselves experiencing a range of symptoms – from loss of energy and appetite to feelings of sadness and isolation. when seeking methods to combat the “winter blues,” it is important to recognize the phenomenon is not solely psychological. seasonal affective disorder (SAD), also referred to as seasonal depression, is a biological response to reduced light exposure involving real changes in brain chemistry and hormone levels.

Knowledge is Power

BJ Grondin – Prime 360

Although people have suffered from it for centuries, SAD was not officially recognized until 1984, when Dr. Norman Rosenthal formally identified it as a condition. While a less common type of the disorder associated with insomnia, agitation, and decreased appetite known as reverse SAD – occurs during the spring or summer, SAD most commonly occurs during the fall and winter months, when daylight hours are shorter. The most common symptoms include feelings of sadness, low energy, sleep disturbances, changes in appetite or weight, and loss of interest in activities once enjoyed.

“It’s an external increase in things already occurring,” explains BJ Grondin, founder and owner of Prime 360 Training in Auburn. “We think of it as a ‘light disease,’ and today we are already exposed to so much blue light from screens affecting our natural circadian rhythms.”

Who is at Risk?

The lack of sunlight during winter months affects melatonin production, which regulates sleep, as well as serotonin levels, impacting mood — both leading to symptoms of SAD. While symptoms of SAD can begin at any age, the onset typically starts between ages 18 and 30. According to a study conducted by UC Davis Health, about five percent of adults in the U.S. experience SAD. Of this five percent, women are four times more likely to experience SAD than men; however, men with SAD often experience more severe symptoms than women.

Having family members with a history of SAD or other forms of depression increases the risk of developing SAD — and humans aren’t the only species that can suffer from the disorder. Many animals have been observed displaying seasonal changes in behaviors and moods, often tied to reduced daylight. This is witnessed most among people and animals living farther from the equator, where daylight hours significantly shorten in the winter. According to the National Institute of Health, those who live in northern states like Alaska, New England, and the Pacific Northwest are more likely to experience SAD because of the longer winter nights.

“People who are already struggling with health in a certain way or have existing mental health issues tend to be the most susceptible to symptoms of SAD,” Grondin shares. “Not being outside in nature enough inhibits a lot of society in offices surrounded by artificial light all day, leaving for work and coming home while it’s dark out.”

Thinking Ahead

Prime 360 – Sauna

Although this information may seem bleak, it is possible to take a proactive approach to combating SAD before it begins—the most effective approach is to implement proper nutrition and exercise.

“When someone is already maintaining a healthy lifestyle, SAD becomes less prominent because they have all these other things keeping them healthy and preventing it from taking over,” says Grondin. “We’ve come to learn that depression and anxiety can be exacerbated during states of low energy and undernourishment, making regular exercise and eating enough even more critical for boosting mood and energy levels.”

In his experience of treating individuals suffering from SAD, Grondin notes telltale signs, including an uptick in anxiety or depression, shortness of breath, and overall body language in how the person carries themself — especially when out in the cold air. Additionally, the Mayo Clinic cites carbohydrate cravings as a sign of SAD, noting the temporary serotonin boost experienced from indulging in carbohydrate-rich foods.

While SAD can feel all-encompassing, the good news is it is highly treatable. Cognitive Behavioral Therapy (CBT) can help individuals identify and modify negative thought patterns and behaviors associated with SAD, while antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), may be prescribed by a medical professional to alleviate SAD symptoms. With low levels of vitamin D linked to depression, vitamin D supplements may help improve mood and lifestyle modifications, including regular exercise, implementing or maintaining a balanced diet, regulating the body’s internal clock through a consistent sleep schedule, and spending time outdoors during daylight hours.

“If you can bundle up and get outside into the light, it is the best way to set your circadian rhythm,” Grondin states. “Make sure you’re well fed with plenty of food in your diet that is good quality food and exercising – even if it’s just a walk outside on your break, the benefits will be far greater than walking inside because of the exposure to natural light.”

A Brighter Outlook

Either due to inclement weather and frigid temperatures, work schedules, or a variety of other reasons, getting outside during the dead of winter may not be an option that everyone can — or wants to — implement. The good news is that our eyes don’t need to “see” sunlight to combat SAD holistically. Light therapy is another proven treatment for SAD, used to regulate mood by compensating for the lack of sunlight. The increased infrared and UV rays used to mimic sunlight in light therapy work to decrease symptoms of SAD. This is effective because the light receptors in our brains, not our eyes, respond to bright light — thus regulating the circadian rhythm, even when the light is artificial. Research conducted by the National Institute of Health found that 61% of patients studied reported symptom remission after four weeks of treatment.

“For some clients, we work on a full lifestyle audit, looking at what they’re doing regularly in their life and how we can combat SAD proactively,” Grondin shares. “Most use our 3-in-1 infrared sauna October through April to get ahead of the game before symptoms can set in.”

Prime 360 Training employs an infrared sauna with a color chart, allowing clients to select the color of lights inside the sauna to help with other components beyond heat and light. The benefits of different colors include improved skincare, improved sleep quality, and a boosted and regulated mood.

“The sauna’s benefits are undeniable, but it’s not a one-and-done deal – it tends to be more of a buildup,” Grondin explains. “The biggest thing is ensuring you have the lifestyle factors you need first, including nourishment, nature, and exercise.”

While Seasonal Affective Disorder (SAD) can significantly impact the quality of life during the darker, colder months, understanding its biological underpinnings provides a pathway toward effective management and prevention. SAD is not simply a matter of “feeling down” – it is a complex condition influenced by changes in light exposure, brain chemistry, and hormonal balance. Acknowledging its reality allows individuals to take proactive steps to mitigate its effects and maintain their mental and physical well-being.

Preventative measures, including proper nutrition, regular exercise, and exposure to natural light, are critical in reducing the severity of SAD symptoms. Small lifestyle changes, such as implementing a regular brisk walk during daylight hours or a consistent sleep schedule, can help regulate circadian rhythms and boost mood. Light therapy has emerged as a scientifically validated alternative for those unable to access natural sunlight, offering relief for many through controlled exposure to artificial light that mimics the sun’s spectrum. Additionally, interventions like infrared saunas, as used at Prime 360 Training, provide innovative solutions that go beyond traditional treatments, allowing individuals to address not only mood regulation, but also overall health.

Holistic Approach

As Grondin highlights, a holistic approach that integrates physical health, emotional well-being, and regular exposure to natural or artificial light can transform the way we experience the winter months. While modern life often isolates us from nature and disrupts our internal clocks, intentional choices to reconnect with light, movement, and nourishment can counteract these trends.

Ultimately, understanding the interplay between mind, body, and environment is the key to thriving through winter. By addressing SAD with scientific insight, medical support, and practical lifestyle changes, individuals can embrace the colder months with resilience and vitality. Although SAD may be a reality of life for many, employing the right tools can help prevent it from becoming a defining characteristic in the months ahead.

Prime360 Performance and Lifestyle Coaching
Auburn | Prime360training.com