Don’t be SAD :-(

Do you dread the darkening of the days? From mid-June onwards, the white nights shorten and before you know it, winter is nigh. Getting up in the dark, leaving for work in the dark and arriving home in the dark, day after day, can be a real downer but for some people, the advent of autumn heralds a marked dampening of mood.

Seasonal Affective Disorder (SAD 🙁 ) is a depressive mood disorder associated with the changing of the seasons. The most common variant is ‘Winter SAD’, triggered when the summer sun (what’s that?) gives way to the chill of autumn.

It’s more than feeling down in the dumps. The symptoms of SAD are similar to those of depression but with a twist: in general, they begin in autumn, peak in winter and get better in spring. They typically include the following: social withdrawal; decreased activity; sadness; anxiety; decreased libido; poor sleep quality (including sleeping a lot); irritability; increased weight and appetite, or, rarely, weight decrease; craving for starchy or sugary foods; low energy levels; and difficulty concentrating. Depressive episodes can be mild to moderate in severity. SAD is usually diagnosed when symptoms have recurred for two years in a row.

Proper diagnosis is important. If you feel consistently down and can’t motivate yourself to do the things you enjoy, see your doctor. It’s particularly vital if your sleep patterns or appetite have changed, you feel hopeless, you think about suicide, or you’re turning increasingly to drugs or alcohol.

What causes SAD? No one knows for sure. Some researchers suspect the reduced level and intensity of sunlight in autumn and winter may, in some people, disrupt the circadian rhythm, a physiological process that helps regulate the internal body clock. The body clock controls sleep and wakefulness. If it’s disturbed, depression may ensue. (I know it takes no time for the world to look black to me if I can’t sleep.) Other researchers theorise that SAD may be linked to disturbed levels of melatonin (a sleep-related hormone) or serotonin (a mood-affecting neurotransmitter) in the brain, both of which are influenced by daylight.

One thing that seems to help SAD sufferers is light – either daylight or artificial full-spectrum lighting. And, fortunately, you don’t have to rely on the next dismal Irish summer to get a decent dose. Light therapy (phototherapy) is a standard treatment for SAD. It involves exposure to strong, full-spectrum artificial light that mimics daylight. The amount needed to relieve symptoms varies from person to person but 15-30 minutes per day is the norm. Daily sessions should lead to an improvement in symptoms in approximately one to two weeks (1).

According to the VHI, however, light therapy should be monitored in an outpatient setting, as there have been reports of suicidal tendencies occurring during treatment. Side effects include headaches, fatigue, irritability and eyestrain but these are usually mild and short-lived. Caution is advised for those with sensitive skin or eyes. Above all, DO NOT use a tanning bed! Tanning beds emit the wrong kind of light and are of no benefit in the treatment of SAD. They can also damage eyes and skin. If symptoms don’t improve within six weeks of starting light therapy, consult your doctor for a re-evaluation of how to treat your condition.

On a simpler level, my dear friend and long-time SAD sufferer Sunflower* finds soaking up every scrap of daylight helps her through the winter months. While waiting for the bus, she closes her eyes and turns her face to the sun (if she can find it). Her office is equipped with a full-spectrum light bulb (2). At lunchtime, she goes for an outdoor wander. (Note: exercise also gets endorphins, the body’s natural painkillers, flowing!) Her dog abuses her SAD status to clock up a few extra walkies. Her house is light and uncluttered. She ruthlessly chopped down a tree blocking the light streaming into her kitchen. She’s replacing her alarm clock with a dawn simulator, an ‘alarm’ that uses ever-increasing light to wake her up in the morning. By imitating a natural summer awakening, it triggers happy hormones. She may buy attractive full-spectrum lamps for her home as an alternative to staring at a light box (3).

While light therapy can be expensive, a cheaper and potentially effective alternative may be Vitamin D. Vitamin D is made naturally in the body by sunlight reacting on exposed skin (no sunscreen. I have a little theory that our obsession with sunscreen may be disturbing our production of Vitamin D, leading to increasing numbers of SAD sufferers.) As little as 10 minutes of exposure is thought to be enough to prevent deficiencies, though that probably depends on the strength of the sun, latitude, etc. According to the Mayo Clinic, Vitamin D was found, in one study, to be better than light therapy for treating SAD but further studies are needed to confirm these findings. Vitamin D is also found in egg yolks, butter, fish, fortified milk and in three supplementary forms: cod liver oil (+ Vitamin A), vegan Vitamin D2 and vegetarian Vitamin D3. Please pop into the shop for more information (4)(5).

Taking early steps to manage SAD symptoms may stop their becoming more disruptive as winter progresses. Rest, relaxation and a balanced diet containing plenty of ‘sunfoods’ (raw fruits, veggies, sprouted foods and vegetable juices), Vitamin D-rich foods and good quality protein, exercise, sitting by the window, stress management techniques and socialising with friends and family can all make a huge difference. But if all else fails, pick a sunny spot and fly, fly away… 😉

N.B. Please consult with your doctor before embarking on a course of Vitamin D.

(1) See http://www.vhi.ie. Also check out http://www.brighterday.ieand http://www.wholisticresearch.comfor information on light therapy equipment. The http://www.wholistichealthdirect.co.ukcatalogue is available for viewing at The Hopsack.
(2) The Biobulb 100-watt full-spectrum light bulb is available to order through The Hopsack. It retails at approximately €20.00
(3) See http://www.brighterday.iefor more information.
(4) See http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind)
(5) Organic, free-range eggs, cod liver oil, and Solgar Vitamin D3 are available from the Hopsack. Solgar Vitamin D2 is available to order through the shop.

*Name falsified…

Rhoda-Mary

Posts: 33
Joined: Tue Feb 12, 2008 2:29 pm