S.A.D. stems from a lack of serotonin, which is the neurotransmitter responsible for making us happy. Decreased exposure to the sun lowers levels of this precious chemical in the body. Winter, in the northern hemisphere or extreme southern hemisphere means fewer hours of sunshine. Those living close to the equator will not experience this. Research on how this process works still hasn’t reached complete agreement, but the operation of the pineal gland and the role of melatonin in some animals have given some clues. The understanding of melatonin, the neurotransmitter responsible for regulating our circadian rhythm is getting clearer, but there is still more work needed to be done.
S.A.D. has a few markers to it that set it apart from other types of clinical depression.
Symptoms of SAD
- Depression
- Lethargy, extreme fatigue
- Wanting to sleep all the time
- Inability to concentrate
- Craving carbohydrates (with other forms of depression diet is decreased or absent)
- Weight gain
- Irritable
- Can be suicidal
- Inability to cope with basic stressors of daily life
- Desire to avoid social contact
- Loss of sex drive
Supplements for SAD
The treatment of S.A.D. relatively simple and it tends to respond quite rapidly.
The cornerstone of treatment is a Vitamin B supplement; 50-100mg of B complex a day with a 1000mg of Vitamin C.
Other supplements that are effective are:
- St John’s Wort
- 5-HTP
- Mimosa Tree (Silk tree, He Huan pi)
- High quality dark chocolate (eaten in small quantities)
Light Therapy to Relieve Depression
The person needs to increase their exposure to full spectrum light. Full spectrum is daylight. Usually the treatment lasts from one to two hours, but is dependent on the power of the light source. Daylight is measured at about 100,000 LUX, but treatment boxes often use light sources that are around 2,500 LUX, which is still 10 times brighter than normal household lighting. If daylight is not an option then there are indoor products that can be used. They range from full spectrum light visors that are worn for short sessions to sitting next to large full spectrum light panels for a session. Building a 4 foot fluorescent light fixture that has been fitted with full spectrum bulbs is also viable. Options other than buying or building one, is to see if one is available locally to use. Some hospitals and clinics have them available for patients to use on an out-patient basis. Doctors can often provide referrals for such treatment. Do not wear tinted glasses that will cut down the light entering the eye when using a light box.
Sugar, caffeine, alcohol, and highly refined foods should be avoided. Instead, include more fruits and veggies in the diet. Apricots tend are packed with lots of Vitamin B and are a good choice.
Mild exercise is a must for not only proper physical functioning, but emotional/mental health as well. One of the best forms of exercise is getting out for a walk everyday. Spending time in an indoor plant conservatory is also beneficial.
Laughter can be one of the strongest medicines available, so including funny movies, humour books, enjoyable company, animals and so forth in the daily routine.
With a concentrated effort, the winter blues can be overcome.
