How Ayurveda Can Help Ease Seasonal Affective Disorder (SAD)

Winter is a time when your body can feel drained. You often crave something sweet or feel the need to make yourself another cup of coffee for that extra energy boost.

It’s completely normal, especially at the end of the year. We naturally experience a shift in mood and energy when the days get shorter and colder. Many refer to this as “winter blues”. For some, this can turn into Seasonal Affective Disorder (SAD), which can be more intense during these months.

At Fushi, we value living in harmony with nature’s rhythm and being mindful of the changing seasons. We believe true wellbeing comes from aligning our daily rituals with nature’s cycles, as Ayurveda teaches.

Seasonal Affective Disorder (SAD) affects between 2-10% of people in the winter. SAD occurs when our bodies naturally produce more melatonin (the sleep hormone) in response to the shorter days. Many of us keep the same morning routine, yet in winter, waking in the dark confuses our natural rhythm. This is what causes the sluggish characteristics of SAD, because our melatonin levels are higher than normal.

Alternatively, sunlight is known to help regulate the body’s circadian rhythm to boost serotonin, affecting mood, sleep and appetite. Sunlight also supports the body’s natural production of vitamin D, which helps maintain healthy serotonin levels. When the body lacks that source of vitamin D, we often feel less energetic, which is linked with SAD.

Common symptoms of SAD include:

- Low mood

- Lack of motivation

- Lack of focus

- Fatigue

- Increased appetite leading to weight gain

- Social withdrawal

The ability to balance the body during seasonal shifts is crucial in Ayurveda. Each season affects our inner balance, known as the doshas:

Vata, Pitta, and Kapha.

In Ayurveda, the solution lies in Ritucharya. It refers to the seasonal regimen for living in harmony with the changing seasons. By recognising that each season has its own unique qualities, Ayurveda offers guidance for how to adapt during pre-winter/winter:

- Hemant Ritu (Pre-winter) - Cool, dry and stable qualities. To balance these, it’s recommended to have a diet rich in nourishing and oily foods, stay warm, and practice grounding activities.

- Shishira Ritu (Winter) - Cold, damp, and heavy qualities. It’s recommended to have warm, cooked foods, stay hydrated, and partake in practices to stay internally warm.

This is where Ritucharya becomes our guide. By aligning our daily habits, from what we eat to how we rest, it helps to maintain balance for the body and mind. Benefits of practicing

Ritucharya include:

1. Balanced doshas

2. Stronger immune function

3. Improved digestion

4. Stress reduction

5. Better energy levels

6. Improved sleep

7. Healthier skin

8. Mental clarity

Ayurvedic science emphasises prevention, and this is particularly important during SAD. The lack of sunlight eventually takes a toll on you, but before the winter starts, it helps to gently prepare. Begin introducing small, nurturing practices from November. Here are a few to get you started:

1. Invite light and movement

Even though the winter months are cold, going outside daily for a short walk, cycle, or run will help you get that little bit of light.

2. Eat nourishing foods

It can be easy to slip into bad eating habits during the winter. Choose warm, grounding foods like stews and roasted root vegetables that help the body generate energy and improve immunity.

*Tip - Cinnamon, oregano and rosemary are beneficial for SAD, offering both neuroprotective and antioxidant effects. These will also help with digestion.

3. Meditation

Even for 5 minutes to start your morning, meditation will help keep your mind calm and clear throughout the day. It’s an easy practice to start, so giving yourself those few moments allows time for deep breathing and gratitude.

If you’ve tried light therapy, supplements, or counselling and still feel something is missing, try Ayurveda’s approach. It doesn’t reject modern science; instead, it adds depth, personalisation and wisdom to what modern solutions offer.

Light therapy can support SAD by regulating biological rhythms; however, it doesn’t look after your overall wellbeing. Ayurveda recognises that your mood, digestion, energy, and sleep are part of the same ecosystem.

That’s where Ayurveda can fill the gap. It focuses on alignment and preventing imbalance before it begins. Studies show that lifestyle-led approaches can significantly improve overall wellbeing, including mental clarity, mood and daily energy, so you feel naturally uplifted each morning.

Ayurveda isn’t a replacement for medical treatment, but it does demonstrate what’s possible when it’s used alongside modern science. It offers a natural approach which your body will thank you for.

As winter approaches, SAD reminds us how deeply we’re connected to nature’s light. Ayurveda offers a path to restore this balance. By aligning with the seasons through warmth, nourishment, and awareness, we can soften the effects of SAD to tackle the darker months. Each mindful act, from morning sun to those few quiet moments in the morning, helps you feel uplifted and calm through winter.