Seasonal affective disorder (S.A.D.) is a form of depression that occurs during certain times of the year- generally during the colder winter months, when the days are shorter.
As with many conditions, there is not one confirmed cause of S.A.D. However, there are a few factors that may contribute.
- Seasonal Variations in Light:
- Reduced sunlight exposure during the fall and winter can disrupt the body’s internal biological clock, A.K.A. the circadian rhythm. The circadian rhythm influences our sleep cycle and hormone release.
- It is believed that shortened daylight hours cause our circadian rhythm to adapt by increasing its production of melatonin (our sleep hormone), which can make people feel sleepy and lethargic.
- Our circadian rhythm is also responsible for the release of the hormone serotonin– which is tied to a positive mood, lower appetite, and wakefulness. The production of serotonin decreases as sunlight diminishes, which can lead to conditions like depression and anxiety.
- Low Vitamin D:
- Vitamin D deficiency has been associated with a higher likelihood of S.A.D. and other mood disorders.
- Vitamin D deficiency has been associated with a higher likelihood of S.A.D. and other mood disorders.
- Family History:
- Individuals with a family member who have a mood disorder are more likely to develop S.A.D., which suggests a genetic component.
The two neurotransmitters that seem to be the most important in S.A.D. are serotonin and melatonin.
What are the Signs of S.A.D.?
The symptoms of S.A.D. vary from one individual to the next, but includes:
- Irritability
- Sadness & depression
- Fatigue or low energy
- Overeating, carbohydrate cravings and associated weight gain
- Feelings of guilt and worthlessness
- Difficulty concentrating
- Changes in sleep patterns/increased sleep
- A loss of interest for life
- Social withdrawal/isolation
- Decreased sex drive
There are many reasons why someone may feel down or have low energy, so it’s important to speak with your naturopathic doctor to determine whether your symptoms are due to S.A.D. or another condition.
Naturopathic Treatment Options:
Vitamin D:
Many Canadians do not get enough sunlight during the winter months, and are therefore at increased risk of Vitamin D deficiency. Assessing your Vitamin D status through a blood test is helpful in knowing how to supplement to reach optimal levels.
Light Therapy:
Light therapy is timed light exposure to help normalize melatonin levels, which can be disrupted in people with S.A.D. Studies show light therapy relieves S.A.D. symptoms for as much as 70% of patients after a few weeks of treatment, and some note improvements before then. Bright “full spectrum” lamps that provide 10,000 lux have shown benefit for both treatment and prevention of S.A.D. The daily goal is 30 minutes of direct facial exposure in the morning.
Spending Time Outdoors:
Exposure to sunlight, breathing in fresh air and spending time in nature can help alleviate symptoms of S.A.D.
3 Ways to get your daily dose of sunshine:
- Enjoy your morning coffee outside
- Take a 10 minute walk outside after lunch to recharge
- Set up your work station by a window facing the sun
Diet:
When it comes to energy and mood, diet is essential. Protein is important because it’s made up of amino acids, which are the building blocks for neurotransmitters like serotonin. Healthy fats like nuts, seeds, avocado and fish also improve mood and have been shown to decrease the risk of depression as well.
On the other hand, consuming refined carbohydrates can lead to spikes in blood sugar, with subsequent hypoglycemia and low energy. So instead focus on foods containing adequate protein and healthy fats, both of which help stabilize blood sugar and provide fuel for your body and mind.
Exercise:
Many of us spend our winter months indoors and on the couch, but the lack of movement can actually worsen fatigue, sluggishness and poor eating habits. Staying active during the winter is so important because exercise energizes the body and helps boost serotonin, one of the brain chemicals that helps regulate mood and sleep. The benefits of exercise for depression are supported by research, so get moving!
Supplements:
Other nutrients that can be helpful for people with S.A.D. include omega-3 essential fatty acids, B vitamins, melatonin, St. John’s Wort and 5-HTP. Talk to your ND about safe, appropriate dosing and to determine which supplement best suits your particular needs.
