It's a SAD Time of Year

Although the Chamber of Commerce claims that the state of Colorado receives 300 days of sunshine every year, many Colorado residents and others nationwide struggle with Seasonal Affective Disorder, also known as SAD, a form of seasonal depression. With shorter daylight hours and colder temperatures, many people feel more tired, withdrawn, irritable, and have increased cravings for carbohydrates.

Up to 14 million people in the U.S. alone suffer from winter depression. Nearly 25 million Americans suffer from the "winter blues," a condition not as serious as SAD but still requiring attention. The signs and symptoms of SAD can be similar to clinical depression; The most frequent symptoms include hypersomnia (oversleeping) and polyphagia (overeating). Other symptoms include:

• Difficulty concentrating and processing information
• Tension and inability to tolerate stress
• Fatigue and decreased physical activity
• Loss of interest or pleasure in activities
• Feelings of worthlessness or guilt
• Spontaneous remission of symptoms with the onset of Spring

There are a variety of suggested causes of SAD. According to the Mayo Clinic, the most common causes include:

• Disruption of your circadian rhythm
• Lowered serotonin levels causing low mood
• Imbalanced melatonin levels which can affect sleep and mood
• Living far from the equator
• Family history of SAD or other mood disorders
• Having clinical depression or bipolar disorder

How to Heal The Winter Blues

Light therapy is the use of full-spectrum light to affect the melatonin-serotonin hormonal system in the brain and is considered one of the gold standards for treating SAD. Many studies have shown that light therapy alleviates symptoms of SAD better than antidepressant drugs. Dawn simulation is a type of light therapy using a dawn-simulating alarm clock. The alarm clock has a special built-in light that gradually increases in intensity and can create a natural sunrise effect. Dawn/Dusk simulator light boxes are widely sold over the Internet.

Getting regular exercise has been shown to have significant benefit in the treatment of SAD. Exercise releases hormonal chemicals called endorphins, which can increase mood. Exercising outdoors is shown to be more beneficial than working out in a gym due to the exposure to light and absorption of vitamin D from sunlight.

Psychotherapy is another option to treat SAD. Many people find it helpful to have added mental and emotional support from a counselor during the winter season. A therapist can help to identify and change negative thought patterns and behaviors and optimize stress management skills.

Many herbal and nutrient supplements are used to help symptoms of SAD and depression. St. John's Wort is an herb that has been shown to be effective for some people with mild to moderate depression. Omega-3 fatty acids such as fish oil or cod liver oil may help alleviate SAD symptoms and they have many other health benefits. If your sleep is disturbed, you may have low levels of melatonin, a hormone released in the brain that helps the body achieve restful sleep. Supplementing with melatonin before bed can help improve sleep and mood. Many people with SAD are finding out that their vitamin D levels are low. Consider getting your vitamin D levels tested by your doctor and supplement with vitamin D if needed. Amino acid therapy including l-tyrosine and phenylalanine can improve symptoms of SAD and depression. Consult with your local naturopathic doctor for further evaluation, recommendations and dosages.

For more information on Seasonal Affective Disorder, consider the following resources:
Fight the Winter Blues, Don't be SAD by Celeste Peters
Winter Blues by Norman Rosenthal, MD
The National Organization for Seasonal Affective Disorder's website: http://www.nosad.org