SAD: Symptoms and Suggestions This Season

Seasonal affective disorder, or SAD, often begins when we turn our clocks back in early November, when daylight saving time ends, and worsens until the longer days of sunshine begin to return in early spring. Although SAD is a type of depression, it’s distinctly tied to the seasons, and does not last year round.

SAD may look the same as depression in general: losing interest in things you once enjoyed, feeling sluggish, and ultimately being unable to live the life you want.

However, according to the Mayo Clinic, SAD can be differentiated from depression by a few factors, including increased irritability, tiredness and hunger for carbohydrates. Relationships also may suffer, as people may have a harder time getting along with others and may feel overly distraught from rejection.

It’s important to understand the science behind SAD. The disorder is likely related to an imbalance of serotonin, a chemical neurotransmitter that plays a role in mood. Our bodies also may be producing too much of the sleep-regulating hormone melatonin. Additionally, low levels of vitamin D due to decreased sun exposure may also play a role.

So what can you do about it? A common treatment for SAD is simple: Using a light therapy box – or visor – that your body perceives as sun. Because sunlight is weaker in the winter and we are bundled up in warm gear, we tend to receive less exposure to natural light. About 30 minutes of daily light therapy allows us to make up, essentially, lost sunlight, with virtually no side effects.

Getting outside as much as possible during the sunniest parts of the day also helps, and so does opening up blinds when indoors. Exercising – again, preferably outdoors and in the daylight – can reduce symptoms of depression.

Supplements may offer relief, too. St. John’s wort, which is largely recognized in Europe as a treatment for depression, may aid in relieving symptoms of SAD. Consider also talking to your doctor about taking melatonin.

Consuming foods rich in omega-3 fatty acids may help regulate mood, as can improving your diet in general. Be sure to drink enough water and eat plenty of fresh fruits and vegetables, healthy fats from olive oil and nuts, lean proteins such as from fish and beans, and fewer processed carbohydrates.

But if the depression is so severe that it includes thoughts of death or suicide or feels unmanageable, medications and/or psychotherapy may be needed. Both should be discussed with your doctor.

While we may not be able to escape the inevitable New England winter, there is certainly a lot you can do about SAD.

John Walczyk is a registered compounding pharmacist at Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email john@naturalcompounder.com or call 781-893-3870.