03/13/2024
Let’s talk about Seasonal Affective Disorder (S.A.D.), also known as Seasonal Depression.
SAD is a type of depression that is usually experienced in the winter months due to a lack of sunlight, a decrease in serotonin and an increase in melatonin, and disruptions to circadian rhythm. Vitamin D deficiency is another contributing factor. Symptoms may include: low energy, increased sleep, social withdrawal, carbohydrate cravings, weight gain, lack of interest in normal activities, and the list goes on. This type of depression impacts approximately 15% of Americans and is more common in women.
In Boundary County we experience 8 hours and 49 minutes of daylight on the shortest day of the year (compared to the summer solstice where we have 15 hours and 33 minutes of daylight). When you take into account that most winter days in this area are dark and gray, it’s no surprise that a lot of us experience seasonal depression every year. Our bodies naturally wake with the sun and rest with dark, so shorter winter days can greatly disrupt our circadian rhythm.
So, what can you do? First, give yourself some grace. It’s not your fault and it doesn’t mean there is anything “wrong” with you. Here are some ideas to help improve your mental state through the winter months in North Idaho.
• Supplement vitamin D: Vitamin D promotes seratonin activity. Sufficient vitamin D intake is difficult to achieve through food alone. Bare skin exposed to direct sunlight for 15-20 minutes daily usually leads to sufficient vitamin D synthesis, but when we go days or even weeks with constant cloud cover, this becomes nearly impossible. The recommended daily supplemental dose of vitamin D for an adult is 600-800 IU (15-20 mcg). For vitamin D deficient individuals that dose can be safely increased up to 4,000 IU (100 mcg) daily. Based on my own personal research and recommendations from health professionals, 2,000 IU (50 mcg) daily throughout the winter months is a good dose for adults in our area. It is important to note that UVB does not pe*****te glass, so exposure to sunshine through a window will not produce vitamin D.
• Light therapy: Research suggests that at least 30 minutes of bright light therapy (at least 10,000 LUX) daily can increase serotonin and help correct the circadian rhythm phase delay. This treatment does not expose us to UV so it is important that you can see the light without staring directly at it as exposure to only the skin will have no effect.
• Exercise: Physical activity has always been a suggested treatment for all types of depression. Physical activity is greatly reduced in the winter months due to weather contributing to less time spent outside the house. Increasing your physical activity can improve mood and energy and reduce the symptoms of SAD.
+Yoga specifically can increase serotonin while decreasing stress and resetting the nervous system. Savasana is meant to engage the parasympathetic nervous system, which is responsible for your bodies rest and relaxation response, while your sympathetic nervous system controls your bodies fight or flight response to stress. Sun salutations increase mood and promote circulation while invigorating the body. Forward folds release tension and reduce anxiety, calming the mind body and soul. Backbends open the heart by expanding the chest promoting feelings of joy, comfort, and positivity. Inversions increase circulation and blood flow to the brain, improving concentration and promoting better moods.
• Healthy diet: eating a balanced diet rich in whole foods provides nutrients that help the brain and body function optimally. Sufficient nutrients help balance hormones, resulting in improved mood. Gut microbiome is important in regulating mood, so a diet with less processed food will improve mental health. Emotional eating can negatively impact our health as well as cause feelings of depression whether it be due to self-judgement or reduced energy. In addition, foods containing tryptophan (such as eggs, pineapple, cheese, and salmon) can help boost serotonin. Limiting alcohol intake can also improve mood as alcohol has a depressant effect, causing increased symptoms of SAD.
• Medication: if needed, please seek professional help and discuss potential medications to improve your symptoms with your health care professional.
SAD is usually a reoccurring disorder so being prepared and educated can help improve your symptoms and mental health wellbeing.
Disclaimer: I am not a doctor and this information is not meant to be medical advice. The suggestions above are concluded based on my own personal research and suggestions from my personal health care professionals.
