I have personally noticed that this year has been tougher on my clients with the weather-- but it is especially important to keep up with your healthy habits at this time of year. Even if you're not hitting personal bests, getting your workouts done is imperative. Try getting outside and doing some winter activities in the fresh air. Any exposure to day light can be helpful in alleviating a low mood. This year I am certainly thankful that we havent had it too cold, and the sun is finally out, but the last few weeks were a challenge. Get ready for a cold upcoming January/February, and start preventing SAD before it hits.

In terms of nutrition be sure to get in your supplements. It is absolutely imperative if you experience low mood-- nutrient deficiencies are common and we just don't get enough from our diets these days, which can cause health problems.

I recommend an omega 3 supplement with added vitamin D. Ascenta's NutraSea has formulas with 1000IU of vitamin D added. These are made in Canada and sustainable products-- the liquid comes in many flavours such as chocolate and tangerine grapefruit and tastes great. There has been a lot of research on depression and omega fatty acids, and it is highly recommeded that one supplement with omegas. They are also anti inflammatory and can help reduce pain in some types of arthritis. Vitamin D is of course crucial as we do not get much from the sun in these gloomy winter months. Even in the summer, if we wear sunglasses and live in a smoggy city, chances are you may be missing out on this important vitamin.
https://nutrasea.ca/benefits/benefits
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC533861/

A new one to me is Tyrosine. An amino acid, it is a precursor to neurotransmitters such as dopamine, epinephrine and adrenaline. Dopamine specifically can affect mood, and adrenaline production can be compromised when one is chronically stressed or exhausted. To learn more about tyrosine, check out this link: https://blog.bulletproof.com/l-tyrosine-supplement-benefits-dosage/ 
I will definitely be heading to Herc's in cityplace  @hercscityplace to pick up some Tyrosine for my household for the rest of the winter. In fact, specifically, I am going to try Mane Brain by Magnum Supplements.
I can't recommend Magnesium enough to my clients because it is important for so many functions in the body. I prefer a magnesium glycinate and personally take at least 200mg at night for relaxation, muscle recovery, and nerve/circulation health as well as to keep me regular. It has many important functions in the brain, so be sure to add this wonderful supplement to your regime
https://www.psychologytoday.com/ca/blog/evolutionary-psychiatry/201801/magnesium-depression
https://www.psychologytoday.com/ca/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill

Other than supplements here are my words of wisdom:

• Get a full spectrum lamp for SAD. I have one from Philips. I am very affected by the light and have suffered from depression for 20 years, but find this sooo wonderful and can personally attest to their brilliance. I have mine on whenever I'm at my computer (which is usually only 30  mins a day if I'm lucky. It is recommeneded to use about 15 minutes in the morning. There are also alarm clocks that will gently wake you up with light.
• Be social but do what you're comfortable with. Make real and meaningful human connections.
• Volunteer with people who have less or are suffering at this time of year. It is meaningful, can help to foster gratitude and fill one's heart
• Avoid over doing the carbs that one craves when hit with SAD. Eat lots of protein and vegetables, high fiber and supplement with a green powder for extra nutrition.
• Get adequate rest. 
• Exercise and move doing whatever you enjoy. I find getting the heart rate up, especially outside, can really wake one up.

Have a wonderful holiday season and stay healthy

Sincerely,
Whitney