It’s that time of the year — the days are getting a little shorter, the
mornings are crisper and the leaves are in the midst of beautiful,
colorful changes. The time change is just around the corner and as
New England residents, this season is invigorating, yet marks the passage
to darker, drearier and much colder days. The ending of Daylight Savings
Time yields darker mornings, earlier evenings and more time indoors.
When the weather is sunny and bright, people tend to feel more upbeat
and positive. When the weather is gloomy, cold and dismal, moods tend to
slump and often people feel a little down. However, for certain individuals
these mood shifts develop into a type of depression that accompanies
seasonal changes and affects their ability to function normally. Recurrent
episodes of clinical depression that surface during seasonal changes,
particularly winter, are referred to as Seasonal Affective
Disorder (SAD).
One in five northern residents and one in four
fibromyalgia sufferers experience SAD symptoms.
Over 20 million Americans experience varying levels
of SAD, also known as winter depression, and more than
10% of these individuals live right here in the northeast.
More than likely if you are reading this, you may
experience symptoms that become noticeable at the
onset of fall: feelings of mild depression, seasonal weight
gain, listlessness, the inability to wake up in the morning,
and a decrease in libido.
The root source of SAD is a chemical imbalance in the
brain, particularly within the hypothalamus. The hypothalamus is the part of the brain that governs the primary
functions of the body such as appetite, temperature, sleep,
sex drive, mood and activities. The hypothalamus is
stimulated by natural light entering the eye and striking
the retina. When the days are short and sunlight is reduced,
the hypothalamus has to adjust its response to the various
body mechanisms, slowing down these functions.
In the fall and winter months the brain produces more
melatonin than serotonin and the production of vitamin D
slumps with the lack of exposure to the sun. Melatonin is
the regulatory chemical that adjusts sleep patterns, and in
an abundant state, induces melancholy feelings, an inability to get out of bed in the dark mornings and increases in
carbohydrate cravings. Th e lack of natural sunshine in the
fall and winter months inhibits the production of serotonin — the “happy”
chemical — which reaches its lowest levels in December and January.
The chemical imbalances that accompany shorter days instill a sense of
foreboding, unease and mild depression that is often hard to shake.
Symptoms of seasonal affective disorder associated with depression
can affect daily living and should not be ignored. It is best to work with
your physician or holistic practitioner to identify and determine the most
appropriate methods of treatment. Treatment options include light therapy,
psychotherapy, natural herbal, homeopathic and vitamin therapy, diet and
exercise modifications, aromatherapy, conventional drugs or a combination
of any of these approaches.
One of the greatest remedies for individuals who suffer from winter blues
is the use of light therapy. Full spectrum light lamps or “happy lamps” emit
natural light similar to that from the sun, minus the harmful UVA and UVB
rays that are linked to skin cancer and other ailments. Full spectrum light
allows the body to produce vitamin D naturally. Vitamin D deficiency is
also linked with increases in osteoporosis and breast cancer, both of which
have higher incidences in the northern parts of the US. Varying color tints
or narrow spectrum light is used to treat insomnia naturally, while blue and
red lights are now being used in skin care practices to treat acne by soothing
the skin and activating the antibacterial and anti-inflammatory properties
of the skin that reduce breakouts and promote heal ing.
Counseling and cognitive-behavioral therapy c an be very
hel pful and provide support during the difficult months, as
well as help with lifestyle changes. Conventional drugs for
the treatment of SAD include antidepressant medications
such as Prozac, Zoloft, Paxil or Celexa. While these may
be beneficial in the short term, pharmaceuticals can cause
many unpleasant side effects, and their long term use
effects are still unknown.
Supplementation with vitamin D, a B-complex
and 5-HTP can be quite effective in minimizing SAD
symptoms. 5-HTP acts as a precursor to serotonin and
will help balance the levels of serotonin and melatonin
in the body. A low fat, low carb diet that is rich in leafy
greens and lean proteins is helpful. Moderate, daily
exercise can increase energy and regulate sleep patterns.
Herbal and homeopathic remedies can provide harmony in the body to better balance your moods and feelings
without the side effects and potential for dependency
associated with synthetic drugs. Another very popular
and effective approach is the use of aromatherapy.
Essential oils of lemon, grapefruit and geranium are
well known for their anti-depressant properties and
may be introduced into the environment by means of oil
diffusers, space sprays, in a bath oil or during massage.
Darker, shorter days do not necessarily doom New
Englanders to SAD winter blues. With a few modifications
and simple treatment, happiness and contentment can flow all season long.
Melissa Gallagher is a naturopath and found er of Healing Being, LLC, which offers a
complete line of organic, alternative health and wellness products including Sunshine
in a Box, a natural SAD relief kit. Please visit
HealthyBeingProducts.com/sad.html
for information or call (727) 954-8968.
