With the seasonal change, come shorter days and longer nights, colder weather, and less sunshine – these factors can affect our levels of melatonin.
Melatonin is the hormone responsible for causing us to sleep, produced by the pineal gland deep within the brain. Melatonin doesn’t seem to turn off adequately at dawn, causing morning drowsiness and oversleeping. Cortisol doesn’t seem to rise adequately in the morning which may contribute to lethargy during the day. Melatonin and cortisol influence serotonin function, and low serotonin levels are linked to depression in general.
The duration of melatonin secretions increase with the length of the winter nights because of more darkness, causing an increase in sleeping habits, and the culprit for SAD patients.
SAD patients suffer from mood swings, often feeling “sad” or depressed. There are several factors implementing this mood change, but some common ones include sleeping too much, having less energy, and a change in diet involving an increase in appetite for sugar and starches.
So gaining control over Cortisol and Melatonin is key to feeling better.
Symptoms of SAD
Perhaps, the most important symptom of SAD is that all SAD sufferers feel depressed. They feel guilty for the lack of energy and the overeating. They sense a loss of self esteem, hopelessness and despair. Many find it hard to work. The number of "sick days" taken by the SAD sufferers in winter goes up dramatically. Many SAD sufferers will withdraw from the world and avoid social contacts.
The following are common symptoms:
- Anxiety: Tension, inability to tolerate stress, phobias.
- Social problems: Irritability, loss of pleasure in being with others and a desire to avoid contact, which could even turn to unwillingness to leave the home or bed.
- Loss of libido: Decreased interest in sex.
- Sleep problems: Tendency to sleep for longer periods. The sleep is restless and less satisfying. They wake up during the night.
- Mood swings: In the spring when SAD lifts, some sufferers experience a dramatic swing in mood and a short period of hypomania, a sudden surge of energy and enthusiasm which brings problems of its own.
- Menstrual difficulties: During the winter premenstrual tension may be worse than in other seasons, bringing irritability, sleep problems, appetite changes and low energy levels.
- Hopelessness: Feelings of desperation and hopelessness, which sometimes lead to over-dependence on relationships, work, home.
- Excessive eating and drinking: Carbohydrate foods, alcohol, coffee.
- Increased sensitivity to pain: Headaches, muscle and joint pain.
- Constipation, diarrhea, palpitations.
Preventing the Effects of SAD
Here are a few ways to steer clear of the “dark ages”:
MAGNESIUM
Magnesium improves energy production. A deficiency in magnesium can include low energy and fatigue by assisting several vital enzymes to convert carbohydrates, proteins, and fats into energy. It also is extremely important in regulating potassium levels and maintaining the adrenal glands – both important factors in energy levels. Some sources of magnesium include almonds, green leafy vegetables, wheat germ and whole grains, shellfish, and dates.
OMEGA-3
Get more Omega-3 – Animal-based omega-3 fats like fish oil and krill oil are linked to better emotional health. One study showed that people with lower levels of omega-3s were more likely to have symptoms of depression.
VITAMIN D
Vitamin D is synthesized by humans in the skin when it is exposed to UVB rays from sunlight. Because the sun contributes significantly to the production of vitamin D, as little as 10 minutes a day of sun exposure is enough to prevent deficiencies! If you live in the United States or Canada your vitamin D levels are probably too low. Supplementation with a good Vitamin D3 year round.
EXERCISE
Research suggests that exercise helps raise the levels of certain mood-enhancing neurotransmitters in the brain and boosts the ‘feel good’ endorphins. Exercise also reduces cortisol, which is responsible for stress and anxiety. Furthermore, exercise obviously improves your physical appearance so with all of these changes in your mind and body, there’s no wonder why the feeling of sadness, anxiety, stress, anger, and hopelessness vanish!
DIET
Insulin and sugar are strongly related to depression. The cortisol connection may explain why SAD sufferers crave carbohydrates and gain so much weight. Eating quality fats when wanting 'carbs' may help suppress the cravings. It is so important to reduce the intake of sugar and refined carbohydrates.
BRIGHT LIGHT THERAPY
Studies have shown that light therapy has been effective for treating SAD.
It is basically a type of fluorescent light emitted from a small box, but the type of light and the intensity is unlike any other found around the household. It mimics natural outdoor light, and has the ability to cause a biochemical change in your brain that relieves symptoms of SAD and lifts moods.
