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Weekly Newsletter Archive >
Are You Suffering from SAD?
Are You Suffering from SAD?
Dec 17, 2009
Did you know? According to Mayoclinic.com, “Seasonal affective disorder (SAD) is a form of depression that occurs in relation to the seasons, most commonly beginning in winter.” In Genesis God said, “Let there be light” and light was and it is critical for our physical health. Our circadian rhythm – internal body clock – needs light and darkness at the proper times in order to keep our systems running smoothly. Bright light affects release of brain chemicals that impact mood.
Since we touched on depression in the last newsletter and this is the time of year when SAD occurs most often, I wanted to address this type of depression. During fall and winter the lack of light causes about 20% of people to experience Seasonal Affective Disorder (SAD). While it can affect men, women, children and even animals, it is more common in women. Typically, the onset of SAD begins in September, continuing through November, and begins to decrease in March through May. There is no specific known cause, but rather SAD is thought to be related to lack of light, body temperature and hormone fluctuation.
This disorder is not the same as just having “the blues” or “cabin fever” when the weather keeps you housebound. Here are some of the most common symptoms:
Decreased energy and concentration, particularly during afternoons
Craving carbohydrate foods
Decreased interest in work, social or other activities
Depression that begins in fall or winter
Increased appetite with weight gain
Excessive daytime sleepiness and increased need for sleep
Lack of energy, feeling slow, sluggish, lethargic
While medical treatment for this disorder usually includes anti-depressants, which come with serious side effects and limited benefit, there are some natural methods for dealing with SAD.
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Light Therapy
Light or phototherapy is the primary treatment and 85% of sufferers usually respond to this treatment within 3-5 days. It requires sitting in front of a light box or special lamp that is 10 to 20 times brighter than ordinary indoor lights for approximately 30 minutes each day. You may also consider changing all lighting in your home and office to full spectrum bulbs and tubes.
Supplements
Recent studies conducted at Harvard Medical School reveal that essential fatty acids from flax, fish, and some plants are more effective than anti-depressants. Omega-3 fatty acids play an important role in synthesizing serotonin.
You could also supplement with tryptophan (an amino acid), 5HTP and vitamin D3, which when combined with light therapy were found to be extremely effective. Adequate vitamin B6 and Magnesium are also needed for conversion of these nutrients to serotonin.
According to Life Extension Foundation, the conversion of 5-HTP to serotonin, and serotonin’s subsequent conversion into melatonin, rely on SAMe.
The herb, St. John's Wort, has been studied extensively as a natural anti-depressant and in controlled studies showed improvement in anxiety, depression and sleep problems without side effects.
Nutrients
Including a variety of fresh foods that are naturally high in serotonin (a feel-good hormone) or raise serotonin levels gradually are good choices to include in your daily menu. Consider these:
Fruits like apples, pears, grapes, apricots, citrus fruit like oranges and grapefruits, and plums gradually raise and maintain serotonin levels. Foods that are naturally high in serotonin are eggplant, bananas, tomatoes, avocados and pineapple – so make them a part of your diet. Beans and legumes like lentils, peas, chick peas, black beans and peanuts will help you keep serotonin levels steady. Foods that are naturally high in the amino acid tryptophan such as turkey, eggs, chicken, fish and cottage cheese are also good choices.
Other Natural Therapies
Aromatherapy
You could try aromatherapy. Essential oils of lemon, grapefruit, jasmine and geranium have anti-depressant properties. You can get the benefits by using an oil diffuser, spray, in bath oil or as a massage oil.
Bach Flower Remedies is another option. They are non-toxic and non-addictive and are thought to act as catalysts to alleviate underlying emotional causes of stress.
Exercise
Exercise has been proven to release endorphins and lift mood. Even a 20 minute walk in the daylight can stimulate the resetting of your internal body clock and produce some vitamin D in your skin.
Cognitive Behavioral Therapy
This has also been shown to be effective, especially when combined with light therapy. Remember renewing your mind as we are told to do in Romans 12:2 is God’s form of cognitive behavioral therapy.
Laughter and Joy
We talked about the benefits of laughter in past newsletters and finding something to laugh about – every day. You release endorphins, which lift your mood, lower blood pressure and improve overall health. A merry heart is good medicine (Pr. 17:2) and the joy of the Lord is your strength (Neh. 8:10). Intentionally including laughter and joy in your daily routine is a powerful therapy.
My suggestion, as always, is to exhaust natural therapies before resorting to pharmaceutical drugs. Until next week, I wish you abundant, overflowing health, peace and joy and I call you BLESSED (empowered to prosper and succeed!)
Ann
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