When the rainy season hits, so can the blues

While Singapore doesn’t have cold winters like Australia, many people here notice changes in mood during the year—especially during the Northeast Monsoon season, when skies are often grey and rainfall is heavy. This can bring on low energy and mood changes similar to what’s known overseas as Seasonal Affective Disorder (SAD).

SAD is a form of depression usually linked to seasonal changes. Symptoms can include persistent low mood, fatigue, concentration problems, irritability, and feelings of hopelessness. While exact figures for Singapore aren’t published, global studies suggest up to 10% of people may experience some degree of seasonal mood disturbance.

The role of sunlight

Although the exact cause of SAD isn't clear, a number of studies suggest it may be triggered by lack of sunlight.

One hypothesis is that reduced sunlight exposure interferes with the body's biological clock that regulates mood, sleep and hormones. Another theory is that lack of sunlight causes an imbalance of neurotransmitters such as dopamine and serotonin which regulate mood.

Vitamin D and mood

Sunlight exposure is the main natural source of vitamin D. Levels can drop if you spend most of your time indoors, avoid the sun for skin protection, or have naturally darker skin. Research links low vitamin D to symptoms of depression, since vitamin D plays a role in the synthesis of serotonin and dopamine.

Singapore’s year-round sunshine means deficiency is often overlooked—but local studies have found vitamin D deficiency is still common, particularly in people who avoid the sun or work long hours indoors.

Combatting SAD

If you feel you’ve got a case of the “sads,” you might consider:

• Spending more time outdoors during daylight hours (following safe sun guidelines).
• Staying active—regular exercise is a proven mood booster.
• Eating a balanced diet rich in calcium and vitamin D.
• Considering a vitamin D supplement if you’re at risk of deficiency.

If you're worried you may have a vitamin D deficiency, then finding out is easy with a simple blood test - see our Vitamin D Check for more details.