Feeling SAD? Take Action, Friends
There is no doubt that fall in Vancouver can be a beautiful time of year. Vibrant trees changing colours, bright blue skies, crisp air, and, so far, very little rain. Even a dark, clear morning can reward you with sparkly stars and a shiny crescent moon.
But all these sunny days can be deceiving because the total amount of daylight we get each day is shrinking.
Now check out these numbers!
Hours of Daylight in Vancouver: July–December
July 4: 16 hours
August 4: 15 hours
September 4: 13½ hours
October 4: 11½ hours
November 4: 9¾ hours
December 4: 8½ hours
By December, if you work an eight-hour day, you may see very little real daylight unless you chase it down. And for some of us, the decrease in light matters.
You may have heard of Seasonal Affective Disorder (SAD), when seasonal changes and reduced daylight can affect your mood and energy. Even if you don't experience full-blown SAD, you may notice that you feel more tired, have a harder time getting going, want to sleep more, or find yourself reaching for comforting, carbohydrate-rich foods as the days get darker.
If you want to learn more, check out the CAMH overview of Seasonal Affective Disorder or Mayo Clinic's overview of SAD.
I've noticed a pattern in myself over the last few years. Come September, things can start to feel emotionally harder, my cravings for so-called comforting carbs go up, and I have to fight not to get trapped on the couch.
This year, I decided to call it a thing and get ahead of it, especially given a second shoulder surgery at the beginning of September. The risk of getting into a low state was real! Then I got the flu and couldn't work out at all. But it also gave me time to figure out a simple plan of attack.
My First Order: Create a Daily Minimum
These are the things that need to happen, no matter what comes my way. For now, I have three things on my list: 10,000 steps, 30 minutes in front of my light box first thing in the morning, and logging my food intake.
This is my floor. Ten thousand steps take me about an hour and can be broken up by walking to various places during the day.
What I've found is that when things are going smoothly, it's a lot easier to stick to a health and fitness plan. When we're tired, stressed, busy, sick, or simply feeling the effects of darker days, those plans can suddenly seem enormous.
It helps to have a system, something to stick to, so that at the end of the day you can say, You know what? I did it anyway. And that sense of accomplishment can boost your mental health!
Get Some Light
A light box may not appeal to you, and I still think getting outside into real daylight is ideal. But I've found that I personally need a bigger shot of light at this time of year.
I've started using a 10,000-lux light box for 30 minutes shortly after I wake up. I make a cup of tea or coffee and sit in front of it. It's a quiet, grounding way to start the day.
But light box or not, figure out when it's light outside and get out in it. That's one reason my 10,000 steps are on the list. Walking gets me moving, but it also gets me out of the house and into whatever daylight Vancouver is offering that day.
Schedule the Workout
If working out gets harder when it's dark in the morning and dark again at night, acknowledge that, and then make a plan.
Create a checklist and stick it on your fridge. Schedule your workouts and tick each one off when you get home. There is a jolt of joy that comes from making that check mark. Put the workout in your calendar, know what you're doing and when you're doing it, and then, as much as reasonably possible, make it non-negotiable.
Sickness, injury or a challenging situation? Those are pauses in the plan only, not the end of it.
The Issue of Comfort Food
Right now, I am not craving a giant bucket of raw vegetables. I'm also just getting over the flu, and cold salads and raw vegetables aren't particularly calling my name. Saltines and ginger ale are more like it.
So I'm changing the delivery system.
Soup packed with vegetables? Yes! Tomato or pasta sauce loaded with vegetables? Yum! A smoothie with berries and whatever else I can throw in there? Bring it on! Roasted potatoes and squash? Delicious!
You may, like me, want warm, comforting food more at this time of year. Let's find the best choices for our goals. There is no shortage of ways to make comforting, tasty, and nutritious fall meals.
Which brings me to dinner.
Zack’s One-Pan Sausage, Cabbage, Potatoes & Peppers
Tip: Bake a few extra potatoes and keep fully cooked sausages on hand for simple meals when you have low energy.
Ingredients
2–4 cooked potatoes, cold and cut into chunks
4 fully cooked chicken or turkey sausages, sliced
½ small green cabbage, roughly chopped
2 bell peppers, chopped
1 onion, chopped
1 tbsp olive oil, or as needed
Salt and pepper to taste
Directions
Heat a large frying pan over medium heat with a little olive oil. Add the potatoes and cook until golden and crispy, then remove to a plate.
Add the onion and peppers and cook until they begin to soften. Add the sliced sausage and cook until heated through and browned, then add the cabbage and cook until softened and browned around the edges.
Return the potatoes to the pan. Season with salt and pepper and toss everything together.
Add a side salad to boost nutrients.
Do You Need a Minimum This Fall?
If so, pick a few things you know help you feel better and make them doable enough that you can stick with them even when you don't feel like it on a dark, rainy day.
As of writing, I'm on Day 6!
I'll let you know how it's going in November.🍂🏃
Onward!
