Seasonal Affective Disorder

The grey, overcast days of late fall and winter give many people the blues. You might be irritable, anxious, sad, lethargic, have an increased appetite or over-sleep. Northern regions experience the highest rates of seasonal affective disorder (SAD) due to less sunlight and shorter days. This causes the pineal gland in your brain to produce extra melatonin hormone leading to a sedative effect on your body.

Vitamin D Works Wonders

With less sunshine during winter months, vitamin D levels drop and SAD increases. Studies have reported significant improvement in SAD when therapeutic doses of vitamin D are given. Most Canadians have very low levels of this important nutrient because they don’t take it or the amount they take is insufficient. Blood testing is necessary to evaluate your current status of vitamin D, and to monitor your results until optimal levels are attained.

Eat More Fish

Studies have shown that where there is high fish consumption there are lower rates of SAD. This is true even for northern regions. Rich in Omega 3 essential fatty acids, fish or fish oils in the correct dosages are extremely beneficial. Be careful to avoid fish that are contaminated with high amounts of mercury.

Boost Serotonin

A chemical that occurs naturally in the brain, serotonin, helps create a feeling of tranquility and well-being. People with SAD have low levels of this feel good chemical during the winter. A diet focusing on poultry, fish, nuts and grains is a good source of tryptophan, an amino acid that serotonin is derived from. Overconsumption of bread, pasta, pastries and sugar, all low in tryptophan, can promote a deficiency of serotonin. Anti-depressant drugs with undesirable side effects are given to increase serotonin, but levels are boosted naturally with the herb Griffonia (5-HTP).

Shine a Light to Improve SAD

Light therapy with specific full spectrum fluorescent lights, designed to replicate natural sunlight, suppresses melatonin production and increases your levels of serotonin. The light has an anti-depressant affect. You’ll have more energy, better mood and less SAD.

Combine Treatments for Best Results

Vitamin D, light therapy and increasing serotonin and essential fatty acids are excellent single therapies. For optimal results, however, they are used in combination. Don’t suffer any longer through the dark days of winter.