It's that S.A.D. Time of Year Again...

Ahh…the “Winter Blues”. We are all affected by the changes in daylight in one way or another. For some people, a more advanced form of cyclical depression can set in during the months of September to November and last until the early to mid spring months. Seasonal Affective Disorder (S.A.D., appropriately) is recognized by the DSM IV (manual published by the American Psychiatric Association that covers all mental health disorders for both children and adults) and is considered a form of major depressive disorder. The only distinction between S.A.D and other major depressive disorders is the timing of episodes, which occur during the short, dark days of winter.

Common S.A.D. symptoms:

-Depression:

       Low mood, worse than and different from normal sadness

       Negative thoughts and feelings

       Hopelessness

       Withdrawal from friends and family

-Sleep problems:

       The need to sleep more and more often with a tendency to oversleep

       Difficulty staying awake during the day and/or disturbed sleep at night

-Lethargy:

       Fatigue, which can be incapacitating, can make it difficult to carry out normal routines

-Over eating:

       Cravings for carbohydrates and sweet foods as an energy source can lead to weight gain

-Changes in cognitive function:

        Difficulty with concentration and memory

-Social changes:

        Irritability

        Difficulty spending time with people

Anxiety:

        Tension – Everyday stresses may be harder to handle

Other common symptoms include…

         Headaches

         Decreased immune function, making illness and infection more common and prolonged

         Loss of libido – disinterest in sex and other physical contact

S.A.D. is diagnosed after three consecutive winters of suffering with the above symptoms.

Who is affected?

S.A.D. is more common in females, with an onset between the ages of 18 and 30. This disorder is also seen more often among people who live far north or south of the equator, as the periods of sunlight vary more widely. A familial history of any major depressive disorder, including S.A.D. and/or bipolar disorder, can make one more prone to S.A.D as well.

S.A.D. may also be related to the levels of melatonin (a hormone secreted by the pineal gland) in the body. The nervous centers in the brain that control daily circadian rhythms are stimulated by the amount of light that enters the eyes. During the night hours, the pineal gland produces melatonin – this makes you drowsy, perfect for nighttime! In the morning, the bright sun light causes the gland to stop producing melatonin. In the dull days of winter, there is not enough light perceived by the eyes to trigger this internal wake-up alarm, and, for some sufferers, it can translate to difficulty rising in the morning and S.A.D. symptoms.

How YOU can prevent and manage S.A.D. safely and naturally:

Phototherapy:

 Light therapy, also called phototherapy, is one of the first lines of treatment for S.A.D. You sit a few feet from a specialized light therapy box so that you are exposed to a bright light that mimics outdoor light. Although research is minimal, it is believed that this form of light exposure causes a change in brain chemicals that are linked to your mood.

The best light therapy units are about 1x1.5 feet in surface area and use white fluorescent lights behind a plastic diffusing screen (used to filter out UV rays). The morning hours seem to be the best time for light therapy to work, although certain protocols recommend dividing treatments up throughout the day. Although the amount of time needed varies, most individuals require between 30 and 90 minutes of light therapy per day.

Before you purchase a light therapy box, or consider this form of treatment, talk to your doctor or mental health professional to ensure that this is the right therapy for you, and to make sure you are purchasing a high-quality unit.

Managing sleep problems:

Deregulation of normal sleep patterns is very common during the winter months, and does NOT ONLY affect those with S.A.D.! As I mentioned previously, the decrease in light that enters your eyes can interrupt normal melatonin levels in the body, causing drowsiness, fatigue and irritability.

Try to force-regulate your sleep patterns by putting yourself to sleep at the same time each night. Decrease the amount of stimulation to the brain before going to sleep – NO television, books, etc. Wear a sleep mask, or use black-out curtains to darken your sleep environment – this will make the dim morning light more effective, as well as promote melatonin release for a good night’s sleep.

If you must take a supplement, turn to melatonin or valerian root. These can be found in the vitamin and supplement section of most drug and health food stores. I MUST stress that, whenever considering taking a new vitamin or supplement, SPEAK TO YOUR HEALTH CARE PROFESSIONAL FIRST! Although supplements are considered “safe and natural”, some may interfere with other medications you take or conditions you may have.

Increasing immune activity:

Among the many ways to boost your immune system activity, living a healthy lifestyle (free of cigarettes, and full of exercise, a healthy diet and body weight) is the best way to promote adequate immune function. On top of “living well”, taking care to wash your hands thoroughly and often can help stop the spread of germs. I know what you’re thinking: we know this already! Ok, ok – here are some tips you may NOT know:

A healthy diet high in vitamins and minerals will help increase your immune activity. If you suspect your diet is not meeting your micronutrient needs - Do you choose white bread over whole grains? Perhaps you hate vegetables? – I recommend taking a multivitamin and mineral supplement (this will promote many health benefits, beyond the beneficial effects on the immune system). Taking megadoses of a single vitamin DOES NOT offer any health benefit and more is not necessarily better! The following is a list of vitamins/minerals that have been shown to boost immune function – look for them in your healthy food choices:

     -Selenium

     -Vitamin A

     -Vitamins B2 and B6

     -Vitamin C

     -Vitamin D

     -Vitamin E

     -Zinc

Let’s talk Probiotics: There are hundreds of different species of bacteria living in your digestive tract and they do a super job at helping you digest your meals! Current research is finding evidence of a relationship between these “good” bacteria and a healthy immune system. For example, it is known that certain bacteria in the gut have an influence on the development of T-cells (immune mediators in the body).  Be careful – not all probiotic products are the same and the quality between them is inconsistent! Check your food labels – if they mention bacteria names and list what they do, you are probably looking at a decent quality probiotic.

Exercise:

Ya – that’s right! Finding 30 minutes, 3-4 times per week can make a significant improvement in depressive symptoms linked to a multitude of different causes. Exercising releases endorphins into your brain. These chemicals act to boost your mood and self esteem – simply said, they make you “feel good”! Exercise increases your sense of self-control and can provide a distraction from daily stressors. Taking control of one’s health can be very mood-boosting and fitting regular exercise into your schedule WILL increase your energy AND help you to sleep better. If you are not currently exercising, make sure you speak with your health care professional before starting any program.

Chiropractic care:

A well-balanced nervous system, attainable with regular chiropractic care, can provide many benefits during the S.A.D. season, and throughout the rest of the year! Chiropractors are experts in the nervous system and the elimination of interferences of this system. A balanced nervous system will reduce seemingly unrelated body stressors and promote a good night’s sleep!

Chiropractors can also help increase your immune system activity: A series of recent international studies show that spinal manipulation appears to reduce the production of pro-inflammatory cytokines and increase the blood levels of immunoregulatory cytokines (small cell-signaling molecules that are secreted by the cells of the immune system and act as cell-to-cell communicators).

Regular chiropractic care will also keep your muscles and joints moving properly, making exercise easier and more efficient. Most chiropractors can evaluate your individual abilities and provide the best exercise plans for you.

An important symptom of S.A.D. is anxiety and stress. Most people hold this tension in their upper back, neck and shoulders. This tension can cause referral headaches which are very amenable to chiropractic care.

                                                                        

Natural anti-depressant solutions:

Typical medical treatment relies on anti-depressant drugs. The newer drugs, called serotonin reuptake inhibitors (SSRI’s), come with many side effects, and studies show they do little to help. Recent studies out of Harvard Medical School clearly demonstrate that the essential fatty acids from flax, fish, and some plants are more effective that SSRI drugs. Omega-3 fatty acid supplements may help relieve depression symptoms and have many other health benefits! Sources of omega-3’s include fish, such as salmon, mackerel and herring. Omega-3’s are also found in certain nuts and grains and other vegetarian sources, but it is not clear whether they have the same effect as fish oil.

St. John’s wort is a herb that has traditionally been used to treat a number of problems, including depression. It may provide relief of mild to moderate depressive symptoms. SAMe is a synthetic form of a naturally occurring chemical in the body. It has not been approved by the FDA to treat depression in the U.S.; however, it is used as a prescription drug in Europe to treat depression. WARNING: SAMe and St. John’s wort CAN interact with medications for other conditions, especially antidepressants! Talk to your health care professional before trying either of these remedies to make sure they are safe for you!

Until next time, Friends: Love, Laugh, and Keep on Learning!