Wednesday, January 19, 2011

Natural Relief from Seasonal Affective Disorder



Also known as winter blues & winter depression, seasonal affective disorder (SAD) is a mood disorder that occurs in people who normally have no mental health issues but during specific seasons get depressed. It can occur any time of the year but is most often diagnosed in the winter. Be aware that SAD is not the same as “cabin fever”; this can be much more debilitating.

According The Mayo Clinic, symptoms of SAD (winter depression):

Depression
 Hopelessness
 Anxiety
 Loss of energy
 Social withdrawal
 Oversleeping
 Loss of interest in activities you once enjoyed
 Appetite changes, especially a craving for foods high in carbohydrates
 Weight gain
 Difficulty concentrating and processing information


Causes of SAD


There is no one cause of SAD. Experts commonly point to age and genetics along with natural body chemistry changes as factors. A simpler explanation is lack of sunlight. Starting in late fall and peaking December 21st our daylight hours diminish. Combined with colder temps, our exposure to natural sunlight is very limited.

To put a little perspective on this seasonal phenomenon I wonder how much we were supposed to accomplish in the winter months. Primitive man would have no fruits and vegetables to harvest and animal migration would have made hunting more difficult. Wouldn’t this have lead to man going into hibernation in order to conserve energy? Who doesn’t think winters are stressful despite the abundance of food?


With a lack of sunlight (3) hormonal deficiencies can occur which individually and/or collectively can lead to SAD.

Vitamin D deficiency
With less exposure to sunlight Vitamin D levels can plummet. Initially classified as a vitamin, D is actually a steroid. The primary source of Vitamin D for most Americans is via sun light. When UV light is absorbed thru the skin by a cholesterol based precursor vitamin D3 is formed. Low vitamin D is associated with depression and a weaker immune response. This is one factor in why we get colds more often in the winter months. Compounding reduced sunlight; many Americans have gall bladder/liver issues. Vitamin D is a fat soluble vitamin which means bile, produced in the liver and stored in the gall bladder,is essential for absorption. Also,the precursor to Vitamin D, D3 is converted into D25 in the liver and activated in the Kidney. People with darker skin, the obese and elderly are at higher risk of Vitamin D deficiency.

Melatonin deficiency
Melatonin is a hormone produced in the pineal gland deep within the brain. In humans, this hormone is secreted during dark phases of the day. Melatonin regulates the sleep-wake cycle by causing drowsiness and lowering body temperature. One of the triggers for melatonin production is the photosensitive cells within the retina. As less sun light enters the eye the melatonin production is stimulated. So you can see why our body's don't have the same wakefulness in the winter months.

Serotonin deficiency
Serotonin is a neurotransmitter found in the brain that is closely associated with clinical depression. A precursor to serotonin is melatonin which is associated with the seasonal changes in daylight. Serotonin levels typically rise late in the day and like melatonin, are associated with lower metabolism and sleepiness. As a side note, this is why you should try to workout earlier in the day to avoid interrupting your serotonin levels and potentially reducing your ability to sleep. Diet can also play a role in our serotonin levels. Foods with higher amounts of the amino acid tryptophan to less of phenylalanine and leucine can boost serotonin production. Whole wheat and rye inhibit serotonin secretion while dates and some fruits such as bananas can increase it.

Some research has suggested that high carbohydrate and low protein diets (typical American diet) will increase serotonin by increasing insulin production. This of course can lead to type II diabetes and obesity to name only a few conditions.

Natural Remedies


1. Exercise
Exercise is a must for all forms of depression. It increases blood flow, elevates the metabolism, reduces anxiety/stress and naturally raises Serotonin.

2. Get a Tan
I know all the negative press about tanning beds but as little as 8-10 minutes a week in a high quality bed can do wonders with SAD. If you prefer, light therapy is the more professional term for lamps that emit rays similar to natural sunlight.

3. Supplement Vitamin D
Cold water fish such as tuna, sardines and salmon and egg yolks are rich sources of vitamin D, but If they don’t sound appetizing try a Vitamin D supplement such as Cod Liver Oil (much better tasting today but more processed) or Cataplex D from Standard Process. I am not a fan of prescription vitamins. I don’t trust the source and they usually are synthetic isomers of the vitamins they are meant to supplement. This at the least doesn’t nourish or satisfy the body and some studies report they will make you more ill.

4. Take Melatonin
Melatonin, a precursor to Serotonin may be of benefit to some. Many physicians recommend this hormone to help with sleep. Also, melatonin helps increase serotonin secretion aiding some with their depression. Check with your Physician or Nutritionist to see if it would be helpful and safe for your case.

5. Get on a Regular sleep schedule
In 1900 the average American got 9 hours of sleep. As of 2008 the number was down to 6. 33% less sleep has to have a negative affect. Reduce oxygen is a contributor to our mood and energy levels and with changes in ambient light the affects are even greater. Get into a routine where you go to bed and get up each day the same time; Weekends included. This will help re-establish some rhythm to your chemical imbalance.

In conclusion, SAD is typically a temporary condition that remedies itself with the onset of spring. If these natural remedies don’t ebb your symptoms, check with your family physician for additional guidance.

Dr David Marcon
Marcon Chiropractic & Wellness Center
Cincinnati,Ohio 45255
drdavidmarcon.com

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