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SEASONAL AFFECTIVE
DISORDER (SAD)
HOW TO COPE WITH THE
“WINTER BLUES”
Article by herbalist
Dave
Hawkins, MH, CNC
With
the shortening of the days during the winter season,
especially in Northern climates, a disorder called Seasonal
Affective Disorder (SAD) becomes more prevalent. Seasonal
Affective Disorder is a form of clinical depression
otherwise called “winter blues.” It generally peaks during
the months of January and February.
Typical symptoms can
include difficulty waking, decreased energy, carbohydrate
cravings, increased appetite, weight gain, difficulty
concentrating, decreased libido, withdrawal from friends
and family, anxiety and irritability.
According to Dr. Norman Rosenthal, author of
the book Winter Blues, an estimated 25
million
Americans are affected by this disorder, but not all are
affected enough to require medical attention. Dr. Rosenthal
was one of the first physicians to bring this to the public
eye over 20 years ago.
It has been noted that
SAD
is four times more prevalent in females than males. One
explanation currently linked to the cause of SAD is that
the lack of light exposure, particularly sunlight,
affects
the pineal gland in the brain. The body's internal clock is
regulated by the pineal gland. This
gland is controlled by either the presence or
absence of
external light, and it functions to synchronize and
coordinate the body processes.
Melatonin being the chief
hormone of the pineal is produced only at night. Production
stops when the eyes are exposed to sunlight. Melatonin is
thought to be the primary regulator of the immune system.
It has sedative properties and helps to
reduce anxiety and
panic disorders.
However, when the days are shorter and
cloudy, melatonin levels can stay higher than normal.
Those
affected with SAD have elevated melatonin levels which
can lead to depression, irritability and lethargy.
Another
neurotransmitter called serotonin plays a part in this
balance with melatonin. Serotonin helps to keep us calm,
reduces stress and anxiety, and aids sleep. During the
winter months the body produces less serotonin.
One deficiency symptom of this is carbohydrate or
sugar cravings. People with SAD tend to overeat and crave
these "comfort foods."
Now that we understand this
disorder better, let’s look at some ways to treat it
naturally. This can include all or some of the following:
Nutritional, herbal, exercise, meditation and light
therapy.
Nutritional therapies would
include treatment protocol similar to treating mild to
moderate depression. This would
include:
·
B-
Complex vitamins high in folic acid, B6 and B12
·
Vitamin C
·
Tyrosine and or phenylalanine
·
SAM
(S-Adenosyl-Methionine)
·
5
HTP (5 Hydroxyl-Tryptophane)
·
EFA's
(flax, borage, evening primrose)
·
Melatonin
Herbally,
the use of St.
John's
Wort has shown to be effective. In recent
studies the standardized extract was used at a dosage of
300 mg, 3 times a day; and it takes at
least two weeks for
anyone to notice its effectiveness. Many of you are aware
of St. John's
Wort due to much media
coverage. If you try it, remember to
get a product that has been used in clinical trials.
Not
all products on the market are the same quality.
I find it interesting that the active constituents
that account for its clinical status in mild depression
have changed over the last few years. Just last year, it
was noted at a two-day conference on
St. John's
Wort that hypericin
is not the active component but a constituent called
hyperforin. I prefer to use a
product that has the whole herb with it having had the
constituents measured.
A very vital part to SAD is
the use of light therapy. There have been dozens of studies
over the past decade that found using light therapy
relieves most of the symptoms of winter blues. Due to the
lack of sunlight or natural light during the winter months,
it is important to purchase full spectrum lights.
They are
available in florescent, incandescent, halogen, floodlight,
three-way and plant bulbs. Vitalite
and Chromalux are the brands
with which I am most familiar. I use them at home and in
the workplace due to lack of windows.
The original light
therapy work was developed by using a light box. Early
boxes would produce light in the range of 2,500
lux. Most room lighting falls
within 1,000 lux. By
comparison, full sun without clouds can produce up to
100,000 lux. So you can see the
range of light needed. Most light boxes today put out
10,000 lux.
For therapeutic effects a person would sit in front of the
light box over a period of hours each day. There is some
controversy as to the best times of the day for this to
take place.
Dr. John Ott in
considered the pioneer in the field of full spectrum, color
correcting task lighting. By accident he discovered the
biological benefits of lighting while working on a project
for Walt Disney back in the early sixties.
His company,
Ott Bio Lighting Systems,
manufacturers a patented system of lighting now the subject
of research.
If you know or suspect that
you are experiencing SAD, there is a lot of information
available to you. The following books
might be helpful:
Winter Blues
by Dr. Norman Rosenthal
Natural Alternatives to Prozac
by Michael Murray, ND,
Dealing
With Depression Naturally
by Syd
Baumel.
Remember to go outside
during the winter, especially on sunny days, and take a
walk in the park.
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