Seasonal Affective Disorder

Seasonal Affective Disorder:

Seasonal Affective Disorder (SAD), is a mood disorder, in which a person experiences depression repeatedly, year after year, during the same season each year. SAD occurs most frequently during the winter months. Poets have often written about the sense of loss, and the lethargy that accompanies the fall and winter. Most of us notice feeling more tired, and perhaps put on a little weight during this time. People with SAD experience an exaggerated sense of the "winter blues'.
Symptoms:
1. Oversleeping
2. Craving carbohydrates
3. Loss of interest in activities
4. Low energy
5. Depressed mood

Causes:
It's been theorized that SAD is caused by the lack of light. Lack of light may cause problems with your circadian rhythms. *Circadian rhythm is the body's "biological clock," or 24-hour cycle. A body's circadian rhythms can be affected by light or darkness, which can make the body think it is time to sleep or wake up.
The 24-hour circadian rhythm controls functions such as:
1. Sleeping and waking.

2. Body temperature.
3. The balance of body fluids.
4. The way other body systems function.

Who gets it?
1. People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons. It's been documented that incidences of SAD increase with increasing latitude up to a point. It does not continue increasing all the way to the poles.
2. There seems to be interplay between an individual's innate vulnerability and her light exposure.
3. Women. About 70-80% of those with SAD are women.
4. People between the ages of 15 and 55. The risk of getting SAD for the first time goes down as you age.

5. People who have a close relative with SAD.

Treatments:

1. Light Therapy: 2 types are usually prescribed: 1. Bright light treatment: sitting in front of a "light box" (*I recommend the SunBox company http://www.sunbox.com/ ) usually for about a 1/2 hour and typically in the morning. The light boxes have 10,000 lux illumination and have filtered out the UV or ultraviolet light for safety. *There is no evidence that full spectrum lights are beneficial. (i.e., your plant lights will not cure SAD) and 2. Dawn simulation--a dim light goes on in the morning as you sleep, and gets brighter over time (like a sunrise!)

2. Get outside! One study showed that outside is often brighter than light box light, and that spending an hour outside showed beneficial results for participants

3. Antidepressants: these can improve the balance of the brain chemicals that affect mood. (*should be used as a last result after having tried other methods of treatment) Typically in our fast-paced lives, people have been taking a pill as a way to get relief from SAD. People report difficulties with taking the time to sit in front of a light box for 30 minutes a day and or finding time to go out in nature for an hour a day on a regular basis (Alas, a sign of the times!)

4. Counseling/Psychotherapy. Psychotherapy helps by: 1. looking at the cognitive distortions (the negative assumptions and expectations) of the individual. 2. identifying relationship difficulties and patterns of interaction to increase interpersonal effectiveness. 3. Identifying energy patterns and being able to pro-actively plan for seasonal mood fluctuations. *Research has shown that cognitive psychotherapy does help relieve depression faster and more completely than no therapy.

5. Daily Exercise: helps increase endorphins, so you feel good. *Ideally, if you exercise daily outdoors, you get the health benefits of the exercise and the light therapy from being outdoors, you also get the spiritual benefits from being out in nature.

6. Eating a balanced diet! always important for good health. You effectively can boost your levels of this serotonin by eating tryptophan rich foods. The best natural sources of tryptophan can be found in fish, turkey, chicken, bananas, milk, eggs, nuts, and avocados. Vitamin D may be needed in the fall and winter months as exposure to the sun is the most important source of this vitamin for humans. Vitamin D is essential for normal bone and tooth development. It acts like a hormone in that it plays a role in regulating calcium and phosphorus metabolism. Vitamin D plays a continuing role in maintaining a stable nervous system, normal heart activity, and normal blood clotting. A role for vitamin D in immune system modulation is currently being studied. In the most recent revision of the RDAs, the recommended dietary intake for certain age groups was increased as much as 50%.

For additional information:

1. http://www.usana.com/media/File/dotCom/company/science/components/Vitamin_D.pdf
* Disclaimer: The information provided in these "Technical Bulletins" (the link above) is strictly educational. It may not be used to promote USANA products, nor is it intended as medical advice. For diagnosis and treatment of medical disorders, consult your health care professional. This information may be copied and freely distributed only if all text remains intact and unchanged.
2. Dietary Supplement Fact Sheet: Vitamin D (from the National Institute of Health)

7. A newer recommendation for SAD is: Ionized Air Administration. Charles Wallach, 64, works in Washington, D.C., and is a consultant to the Food and Drug Administration. He has served as a consultant to may government agencies and industries to create a more healthy indoor working environment. Negative ions are typically found in the natural environment at the seashore, near waterfalls and in pine forests, Wallach explained. "Every place people like to be is rich in negative ions," Wallach said. Dozens of studies have documented the benefits of exposure to relatively high concentrations of negative ions produced by high density negative ion generators. Studies published in respected journals have concluded that negative ions can have a profoundly beneficial effect on both the mind and body. For specific scientific studies, click:http://www.negative-ion-generators.com/ion_studies.php

Recommended products:

8. Carefully timed administration of the hormone, melatonin. Melatonin is a hormone secreted by the pineal gland in the brain that helps regulate other hormones and maintains the body's circadian rhythm. In addition to its hormonal actions, melatonin has strong antioxidant effects. Preliminary evidence suggests that it may help strengthen the immune system. If you are considering using melatonin supplements, talk to your doctor.

For more information:
1. Dr.Rosenthal:http://www.sunbox.com/Research/Links.asp#
2. National Mental Health Association SAD FactSheet:http://www.nmha.org/infoctr/factsheets/27.cfm
3. National Association for Mental Illness’ SAD info (reviewed by Dr. Rosenthal):http://www.sunbox.com/Research/Links.asp#
4. National Institute for Medical Research, an article about Seasonal depression and light therapy by Michael A. Ferenczi: http://www.sunbox.com/Research/Links.asp#

*Before embarking on a course of treatment. It is best to have a complete psychiatric evaluation. Sometimes a medical illness or another psychiatric condition can masquerade as depression. Discuss various treatment alternatives with your Doctor.

--ChristineMatteson 11/08/08