Written by Sophie Hose, DC, MS, CCSP
Seasonal Affective Disorder (SAD), commonly known as seasonal depression, is a recurring type of depression that typically occurs during the fall and winter months. The shorter days, reduced exposure to natural sunlight, and colder weather can significantly affect mood and energy levels. While traditional treatments for SAD include light therapy, medications, and cognitive behavioral therapy (CBT), there are alternative approaches that focus on the brain-body connection, one of which is chiropractic neurology.
Chiropractic neurology takes a holistic approach to mental health, emphasizing the importance of the nervous system in overall well-being. It addresses how the brain and spinal cord function together to manage not just physical health, but also mental and emotional balance. When combined with wellness practices such as yoga, spending time outdoors, regular exercise, and maintaining social connections, chiropractic neurology offers a comprehensive solution for managing the symptoms of seasonal depression.
What Causes Seasonal Depression?
Seasonal Affective Disorder (SAD) occurs due to a combination of environmental and biological factors, particularly the reduction in daylight during fall and winter. This leads to disruptions in the body’s internal clock, or circadian rhythm, which regulates sleep-wake cycles, mood, and energy levels.
Less sunlight exposure during winter months results in lower levels of serotonin, a neurotransmitter crucial for mood regulation, and higher levels of melatonin, a hormone that causes sleepiness and lethargy. This imbalance can make individuals feel depressed, fatigued, irritable, and less motivated.
However, not everyone who experiences seasonal changes develops SAD, indicating that underlying neurological factors also play a role. From a chiropractic neurology standpoint, imbalances in the nervous system can exacerbate SAD symptoms by impairing the body’s ability to adapt to environmental changes.
How Chiropractic Neurology Can Help
Chiropractic neurology focuses on optimizing brain function and improving communication between the brain, spinal cord, and peripheral nerves. This approach views the nervous system as a dynamic and adaptable network, where even minor dysfunctions can impact mental health.
- Neuroplasticity and SAD: Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections throughout life. In SAD, regions of the brain involved in mood regulation—such as the prefrontal cortex and the limbic system—may become underactive due to seasonal changes. Chiropractic neurology treatments aim to enhance neuroplasticity by stimulating specific brain regions through spinal adjustments and sensory activation. By encouraging new neural connections, these treatments can help the brain adapt to seasonal changes and improve mood regulation.
- Cervical Spine and Nervous System Function: The cervical spine (neck area) is a critical pathway for the nervous system, connecting the brain to the rest of the body. Misalignments in the cervical spine can disrupt neural communication, affecting both physical and mental health. Chiropractic adjustments can correct these misalignments, enhancing nervous system function and improving blood flow to the brain, which may help alleviate the mental fog and fatigue associated with SAD.
- Cranial Nerve Stimulation: Chiropractic neurologists also focus on stimulating the cranial nerves, especially the vagus nerve, which is a key player in the parasympathetic nervous system (the system responsible for relaxation and recovery). The vagus nerve influences mood, stress responses, and heart rate. By stimulating the vagus nerve through gentle manual techniques, chiropractic neurologists can help balance the autonomic nervous system, reducing the stress and anxiety that often accompany SAD.
- Vestibular System and Balance: The vestibular system, which governs balance and spatial orientation, is also linked to mood regulation. Problems with the vestibular system can lead to dizziness, anxiety, and mood swings. Chiropractic neurologists use vestibular rehabilitation exercises to improve balance and coordination, helping reduce the mental and emotional strain that vestibular dysfunction can cause. This not only improves physical stability but also promotes emotional well-being.
Integrating Chiropractic Neurology with Wellness Practices
In addition to chiropractic neurology treatments, incorporating healthy lifestyle practices into your daily routine can significantly improve your ability to manage seasonal depression. The brain and body thrive when they are exposed to consistent, balanced stimulation, both physically and mentally. Here are several wellness tips that complement chiropractic neurology to combat SAD:
1. Maximize Sunlight Exposure
Exposure to natural sunlight is one of the most effective ways to counteract the effects of SAD. Natural light boosts serotonin levels and helps regulate the body’s internal clock, improving mood and sleep. Make an effort to spend time outdoors during daylight hours, even if it’s cloudy. Going for a walk in the morning or sitting near a window with natural light can help. If access to natural light is limited, light therapy using a lightbox that mimics sunlight can be an effective alternative.
2. Stay Active with Exercise
Regular physical activity is a natural antidepressant. It releases endorphins, which are the brain’s feel-good chemicals, and increases serotonin levels. Outdoor activities like jogging, hiking, or even a brisk walk can help you get both sunlight and exercise. For indoor activities, consider yoga or Pilates, which not only provide physical exercise but also help relieve stress, improve flexibility, and promote mental clarity. Yoga, in particular, incorporates breathwork, meditation, and movement, which can be powerful tools in regulating mood.
3. Practice Mindfulness and Meditation
Mindfulness practices such as meditation and deep breathing exercises can help reduce the stress and anxiety that often accompany SAD. By focusing on the present moment, mindfulness can help manage negative thought patterns and promote a sense of calm and balance. Incorporating just 10 to 15 minutes of meditation into your daily routine can make a significant difference in managing your emotional state during the winter months.
4. Maintain Social Connections
Isolation is one of the biggest risk factors for worsening SAD symptoms. Stay connected with friends, family, and your community, even if you don’t feel like it. Social interaction provides emotional support and can help break the cycle of loneliness and negative thinking. Whether it’s spending time with loved ones, joining a group activity, or scheduling regular phone or video calls, maintaining relationships is essential for emotional well-being.
5. Seek Professional Counseling
Counseling or therapy, especially Cognitive Behavioral Therapy (CBT), can be highly effective for managing seasonal depression. CBT helps individuals identify and change negative thinking patterns that contribute to feelings of depression. By working with a counselor, you can develop personalized coping strategies to better manage stress, anxiety, and depressive symptoms during the winter months. Combining CBT with chiropractic neurology treatments can create a comprehensive plan for addressing both the neurological and psychological aspects of SAD.
6. Follow a Balanced Diet
A healthy diet can significantly impact your mood and energy levels. Foods rich in omega-3 fatty acids, such as fish, flaxseeds, and walnuts, are known to support brain health and may help alleviate depression. Additionally, make sure your diet includes plenty of fruits, vegetables, lean proteins, and whole grains to keep energy levels stable. Vitamin D is especially important during the winter months, as a lack of sunlight can lead to deficiencies. Speak to a healthcare provider about whether vitamin D supplementation might be right for you.
7. Establish a Daily Routine
A lack of structure can intensify feelings of hopelessness and fatigue. Establishing a daily routine that includes regular sleep, meals, and exercise can help stabilize your circadian rhythms and provide a sense of purpose. Having a consistent routine also makes it easier to incorporate wellness activities, such as morning sunlight exposure or daily meditation, into your schedule.
8. Limit Alcohol and Caffeine
Both alcohol and caffeine can negatively affect your mood and sleep. Alcohol is a depressant and can worsen feelings of sadness and isolation, while caffeine can increase anxiety and interfere with healthy sleep patterns. Consider cutting back or eliminating these substances from your diet, especially in the winter months. Instead, opt for calming alternatives like herbal teas, which can help soothe the nervous system.
Seasonal depression is a multifaceted condition that requires a holistic approach for effective management. While conventional treatments focus on symptom management, chiropractic neurology offers an innovative approach by addressing the brain-body connection. Techniques like spinal adjustments, cranial nerve stimulation, and vestibular rehabilitation can optimize brain function and nervous system regulation, providing a foundation for improved mood and mental health.
By integrating these chiropractic neurology techniques with wellness practices such as regular exercise, sunlight exposure, mindfulness, and social connections, individuals can create a comprehensive and proactive strategy for managing SAD. With this balanced approach, it’s possible to overcome the emotional challenges of seasonal depression and restore mental wellbeing during the darker months.
If you or someone you love is suffering from seasonal depression and you would like to learn how chiropractic neurology can help, contact the team at Georgia Chiropractic Neurology Center today. We look forward to hearing from you.
References
- Fisher, T., & Such, G. (2021). Chiropractic and the nervous system: A modern perspective on how spinal adjustments impact neuroplasticity. Journal of Manipulative and Physiological Therapeutics, 44(4), 265-272. https://doi.org/10.1016/j.jmpt.2020.10.001
- McCarthy, P. W., Das, T., & Feltham, M. G. (2018). The influence of chiropractic spinal manipulation on the brain: An update of recent evidence. Frontiers in Integrative Neuroscience, 12, 46. https://doi.org/10.3389/fnint.2018.00046
- Bolton, P. S., & Budgell, B. S. (2020). Spinal manipulation and sensory-motor integration: A comprehensive review of mechanisms. Journal of Neuroscience Research, 98(5), 933-949. https://doi.org/10.1002/jnr.24542
- Menzies, V., Taylor, A. G., & Bourguignon, C. (2014). Effects of vagal nerve stimulation on mood: A review of the neurobiological evidence and applications. Biological Psychiatry,