What is Seasonal Affective Disorder and how can I prevent it?

Seasonal Affective Disorder (SAD) is a type of depression that’s onset is correlated with the change in seasons.  Onset of SAD can occur with any change of season; however, it typically begins in the fall or early winter and goes away in the spring or early summer.   Contributing factors of SAD include circadian rhythm changes (i.e. days getting shorter), too much melatonin (because we are mammals, our bodies naturally create more melatonin in the winter), and low vitamin D (lack of sunlight). 

Symptoms of SAD may include:

• Depressed mood

• Loss of interest in activities

• Lethargy

• Sleepiness

• Change in appetite (oftentimes craving carbohydrates)

• Weight gain

• Difficulty concentrating

• Feelings of hopelessness

There are a number of measures that can be taken to prevent the onset of SAD.  Below you will find five of the most effective ways to do so.   There are also ways to treat SAD that are similar to the recommendations below; however, it is much easier to prevent SAD than it is to treat it. For the majority of people who experience SAD in the winter months, it is recommended to begin preventative treatment in late September.  

• Supplements

  Supplements that can work to energize your mood and prevent the onset of SAD are activated B vitamins such as Vitamin B6, Vitamin B12, and Folate, and Vitamin D3 (about 5000IUs daily). Activated B vitamins and Vitamin D3 help your brain produce mood-supporting brain chemicals such as serotonin, dopamine, and norepinephrine.

• Phototherapy

  Phototherapy is also known as light therapy. It is a type of treatment that involves brief exposure to UV light through a light box. The light box helps regulate our circadian rhythm cycle while also reducing the amount of melatonin our body naturally creates in the winter. It is recommended that you use the light box for about 30 minutes every morning before 8am. You should not look directly into the light, but the lamp should be placed within 18 inches of your face.

• Aromatherapy

  Aromatherapy is the use of natural plant extracts and essential oils to promote health and well-being. Essential oils known to help relieve and prevent SAD are: Bergamot, Lemon, Lavender, Basil, Sage, Eucalyptus, and Juniper Berry.

• Exercise

  Exercise helps produce endorphins - the “feel-good” chemicals in our brains that lead us to feel optimistic, positive, and energized. It’s important to try to get into a good exercise routine in the summer and early fall because it can be hard to start up and get motivated when you are feeling depressed or lethargic.

• Diet

  Recent studies have shown that Omega 3 from fish or fish oil can be an important component in maintaining a healthy emotional balance and preventing the onset of SAD. Studies have also shown that our bodies crave different foods in the winter than it does in the summer. Once the cold days start to hit (usually from November through February) try eating warm foods, cooked foods, healthy fats, nuts and seeds.