How to Alleviate Seasonal Affective Disorder (SAD)

Seasonal affective disorder is a condition marked by depression, anxiety, lack of focus and energy, oversleeping, overeating (especially carbohydrates) and weight gain. It usually starts in the fall, just as the days shorten, and often lasts until spring, and for some unfortunate souls, until summer.

One of the most effective treatments is free and available to everyone. It's sunlight, specifically early morning sunlight, preferably between dawn and 8 am. It's important to get that sunlight on your face and in your eyes. It seems to have an corrective impact on your brain chemistry, perhaps on your output of melatonin. Oddly enough, taking supplemental melatonin doesn't seem to help with SAD.

Serotonin seems to be the key to SAD. Vitamin D is crucial to serotonin production. Unfortunately, that early morning sunlight I just recommended, especially in winter, doesn't stimulate any vitamin D production, so you'll need to take it as a supplement to get a therapeutic amount. Vitamin C aids serotonin production, as does vitamin B-6.

Many studies show that the amino acids L-tryptophan and 5-hydroxytryptophan relieve depression, such as is associated with SAD. Tryptophan and 5-HTP are precursors to the inhibitory neurotransmitter serotonin. 

This explains why folks with SAD crave carbohydrates. When tryptophan is consumed along with carbohydrates the result is more tryptophan entering the brain and increased serotonin synthesis. When people with SAD consume excessive carbohydrates they temporarily relieve their symptoms by increasing their serotonin. This behavior can be managed by supplementally raising serotonin levels. Serotonin is the molecule of will power.

St John's Wort extract has been shown to be an effective treatment for SAD. One study compared a standardized 900mg.extract of St. Johns Wort to the extract combined with bright light therapy and placebos. It found that the St. John's Wort reduced depression due to SAD with or without the accompanying light therapy.

Exercise helps too. It's a proven therapy for stress and anxiety, and it'll help keep those SAD added pounds to a minimum. It has been proven to increase serotonin production and release, aerobic exercise works best, but yoga works also.

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