It seems like everyone feels a little down in the dumps this time of year, but you may not be feeling sad, but SAD. SAD, or Seasonal Affective Disorder, is a mood disorder that occurs due to seasonal variations of light. It is diagnosed when your wellness is susceptible to certain symptoms over at least three winters and is estimated to affect the wellbeing of over half a billion people.
Each winter, until March or April, you can experience recurring symptoms, such as sleep problems (a desire to oversleep or disturbed sleep and early morning waking), lethargy (feeling too fatigued to carry out a normal routine), overeating (especially carbohydrates and sweets), depression (experiencing misery, guilt, low self-esteem, hopelessness, despair and sometimes apathy or a loss of feelings), social problems (tension and inability to tolerate stress), anxiety (irritability and loss of desire for social contact), loss of libido, mood swings (including short periods of hypomania in spring and autumn), and a compromised immune system (showing more vulnerability to infections and other illnesses).
But how does a lack of sunshine cause all those symptoms? Over the last century, researchers have found that seasonal variations in light affect your biological internal clock, otherwise known as your ‘circadian rhythm’. Symptoms of depression, SAD in particular, have been linked to melatonin, which is hormone that the pineal gland in your brain secretes, and is related to sleep. When it’s dark, the production of this hormone increases and so this is why you feel more depressed when the days are shorter.
So what can you do to feel less SAD? Your doctor can prescribe you medications, but there are actually things you can do at home to fight Seasonal Affective Disorder. Your food has a huge impact on how you feel so include foods such as wholegrains, turkey, salmon, and milk in your diet to support your neurotransmitter function.
Also, see the light as much as possible, and remember that going for a walk in the winter sun is two and a half times more effective than sitting under bright artificial light, and will also boost your serotonin levels. Finally, give your body a helping hand with St. John’s Wort (a mood-stabilising herb), 5-HTP (a serotonin booster), omega-3 fish oils (a neurotransmitter function-supporter), ginkgo biloba, B vitamins, vitamin C, vitamin D and calcium.
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