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February 19, 2004 |
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Depression Why so SAD? Do you feel blue when the days get shorter? During the winter, do you experience a greater need for sleep or notice an increase in your appetite? Do these symptoms lessen in the spring only to reappear in winter? If you answered yes to any of these questions, you may be one of the millions of people with seasonal affective disorder (SAD). The key to knowing whether these symptoms can be attributed to SAD or another cause of depression is whether your symptoms appear during the winter and disappear in the spring. Of course these are generalities, so I recommend you seek the advice of a health care professional if your symptoms persist or are debilitating. The most common symptoms of seasonal affective disorder are:
What is Seasonal Affective Disorder? The short, dark days of winter limit your exposure to the natural outdoor light from the sun that regulates your biorhythms of waking and sleeping. In recent years, studies have confirmed that sunlight enhances the function of the adrenal glands, which helps your body deal with stress. It also plays an important role in bone health, because it stimulates the body’s production of vitamin D. It is not surprising that women who are sensitive to the seasonal change of light report symptoms of mild depression. Studies indicate that several of the brain’s neurotransmitters, including melatonin, serotonin and dopamine, are lower in women experiencing SAD. But, the real culprit seems to be the amount of light coming through your eyes! This makes sense because light receptor cells in the retina transmit information to cells in the hypothalamus, the “master gland” of the brain. The hypothalamus sends out messages that help to regulate mood, appetite and menstrual cycles, and even some that affect the quality of your sleep. For example, when you are light-deprived, the hypothalamus relays messages to the pineal gland to release more melatonin, which can make you feel more sleepy. A little bit of light makes a big difference I have found that adequate exposure to the right kind of light may be all you need to improve your symptoms. All that is required is an extra hour of sunlight per day. Some of my patients have even experienced relief after replacing standard light bulbs with those that approximate sunlight. These little beacons can be found in most home center stores. If you don’t have the luxury of being able to spend an hour in the sun every day, there is another great way to get the light you need. In 1984, Norman Rosenthal, a psychiatrist at National Institute of Mental Health, published a paper on the use of bright light therapy in patients with this disorder. Bright light therapy uses specially designed light boxes that are equipped with fluorescent bulbs, a metal reflector, and a protective plastic screen. (They look like a miniature version of the devices that illuminate stadiums during night games.) The typical light box provides 10,000 lux of bright indoor lighting, which is still only one tenth of the intensity of sunshine. In most instances, a box is positioned one to three feet away from the user, who is free to read, work or exercise. Generally, I’ve found that 30 minutes of exposure each day, preferably in the morning, is all that you need to improve your mood and reduce SAD symptoms. Another light device, the dawn simulator, has also been found to be effective in treating SAD. The simulator gradually increases morning light exposure by turning on an indoor light before sunrise, in essence making the sun come up earlier in the day. Do not confuse light boxes with tanning lamps. The critical factor in causing and relieving SAD is the amount of light your eyes receive. Tanning lamps expose the skin, not the eyes, to light. Plus, tanning lamps are designed to deliver large doses of skin-damaging UV rays, whereas the lights used to treat SAD downplay this harmful portion of the light spectrum. Side effects from light therapy are rare, and most often include jitteriness, a feeling of eyestrain or headache. Other ways to “lighten up” Although SAD accounts for many cases of winter depression, it isn’t the only cause. Other potential triggers may be responsible, for example being “cooped up” and isolated, getting more exposure than usual to indoor allergens that you may be sensitive to, and facing emotional issues linked to the holidays. If a few weeks of light therapy doesn’t alleviate your depression, you should explore some stress reduction options, such as exercise (especially outdoor exercise), yoga, or meditation. St. John’s wort, an herbal remedy, has also been used to successfully treat patients with SAD. A word of caution: St. John’s wort can negatively interact with other antidepressants and melatonin. It can also increase your sensitivity to the sun, so if you plan to spend time in the sun while taking St. John’s wort, take extra care to apply sunscreen and avoid being in the sun from 10:00 a.m. until 2:00 p.m. when the sun’s rays are strongest.
Read More on Depression: Getting Started Quiz: How Balanced are Your Neurotransmitters? Keep it SIMPLE tip Secret Weapon Against Depression Nutritional Therapies Neurotransmitters Are Derived From Nutrients in Your Diet SAMe – the Natural Antidepressant Related Information Recommendations for Mood Health Complementary Therapies Depression Release Breathing Exercise Yoga Pose for Depression Relief
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