Also known as 'winter blues', the symptoms of SAD are depression, difficulty sleeping, overeating, lethargy, anxiety, loss of libido and reduced resistance to infection. It is thought that some of these symptoms are related to changes in the levels of a hormone called Melatonin, aptly known as 'the hormone of darkness'. Melatonin is secreted by the pineal gland in the brain - and it is only secreted at night, therefore it is partly responsible for our sleep patterns. The production of melatonin is reduced by light, so treatment of SAD may include regular light therapy, or a trip to a light, bright climate. Some sufferers need anti-depressant therapy - either natural or from their doctors.
SAD affects people worldwide. In the UK up to half a million suffer, and in the USA it is thought to effect as many as 6% of the population. It is more common in women than men and can also affect children and teenagers. Its seasonal occurrence is what identifies it as SAD as opposed to depression or other mood affecting disorders. Fortunately a number of natural therapies can assist.
A study conducted over a winter with Australian college students found that just over half of the participants were able to alleviate their SAD symptoms with a cod liver oil capsule containing vitamin D taken through the winter months. Cod liver oil supplements have the advantage of containing both vitamin D and the essential fats EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), these too can help improve your mood. A lack of one, or several of the B group vitamins can seriously darken your mood so it is sensible to take a good multivitamin or Vitamin B complex on a daily basis.
St John's Wort is a well-known tonic for a number of mood related conditions - particularly SAD, but be aware of its many interactions with other medications - before supplementation, and if it is not an option, then consider 5HTP - *provided you are not taking any conventional anti-depressants, because when combined with some medications (seroxat and prozac for example), it increases their effect and may cause mania in some individuals.
Reaching for carbohydrate rich comfort food is a common tendency, accompanied by increased amounts of coffee - you should avoid this pattern, as it will worsen your mood swings. Foods that can help SAD sufferers include oily fish, chicken, turkey, cottage cheese and dairy products. Vegetarians should eat more bananas and beans - in particular broad beans. A bean or lentil soup with brown rice should replace coffee and doughnuts!
Early morning exercise at this time of the year can be difficult, but if you can find the time it will improve your mood for the day ahead. A full spectrum light bulb can be placed in a room you use frequently - it won't replace the sunlight (or add the sea and sand), but it will provide some welcome effect, as the pituitary gland will be fooled into working as if you were in sunlight. This is the idea behind some of the light-boxes available today - but much easier to implement. Of course you should get winter sun whenever you have the chance.
Tanning beds should not be used to combat SAD, as the light source is high in ultraviolet (UV) rays and can harm eyes and skin.
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