COMBATTING S.A.D.

Winter and its effects are here, but according to David Goddard there are ways for you to fight the winter blues.

As the nights start to get longer and darker, it may seem impossible to shake off those feelings of doom and gloom. Have you ever though that you may in fact be suffering from seasonal affective disorder (S.A.D).

Most people find they eat and sleep slightly more in winter and dislike the dark mornings and short days. There is a desire to sleep, almost continually as if your body wants to hibernate. For some, however, symptoms are severe enough to disrupt their lives and to cause considerable distress. These people are suffering from SAD.

Who does it affect?

The standard figure show that around 2% of people in Northern Europe suffer badly, with many more (10%) putting up with milder symptoms of SAD or the winter blues. Across the world the incidence increases with distance from the equator, except where there is snow on the ground, when it becomes less common. More women than men are diagnosed as having SAD and children and adolescents are also vulnerable.

What Causes It?

The problem stems from the lack of bright light in winter. Researchers have proved that bright light makes a difference to the brain chemistry. Although the exact means by which sufferers are affected is not yet known. it is not a psychosomatic or imaginary illness.

Other Symptoms

Physical activity decreases. The person feels very sedentary, and often sluggish. Physical activity, sometimes of any sort, seems to be just too much. On the other hand, appetite, and especially craving for carbohydrates (sugars, starches, caffeine and alcohol) actually increases. A Hypersomnia can develop as most people with SAD end up sleeping for very long hours. In many ways it is as if a person wants to hibernate during the cold, dark months.

How to Combat SAD

Exposure to bright lights appears to reduce the symptoms of S.A.D. The dreary days increase the output by the pineal gland of melatonin, the hormone that causes us to sleep. This affects our natural rhythm and makes the body think that it’s time to sleep. Bright lights decrease the secretion of the hormone and thus restore a more normal circadian rhythm. In Ireland during the winter months we only get about nine hours daylight, which is mostly spent in the workplace or indoors. If you are feeling deprived of daylight you can obtain lightboxes to help combat the effects of SAD syndrome.

Benefits of Exercise

Aerobic exercise has proven to help combat feelings of the blues in the winter. Not only does aerobic exercise improve mood, but it also has been shown to reduce stress, which often exacerbates feelings of depression brought on by the winter blues. Studies have shown that one-hour doing aerobic exercise outside (even with cloudy skies overhead) has the same benefits as 2 ½ hours of light treatment indoors. Aerobic exercise rids winter blues suffers from feelings of depression because it increases serotonin levels. Running, cycling, cross-training and swimming will all help you to feel more energetic.