Seasonal affective disorder (SAD), also known as winter depression, occurs periodically and goes into complete remission, meaning that no depressive symptoms or signs appear at other times of the year.
SAD commonly occurs in the fall and winter months; however, a less common type may occur in the spring or summer. The pathophysiology is not clearly understood, but proposed theories suggest circadian rhythm dysfunction, dysregulation of melanopsin signaling pathways, alterations in serotonin reuptake, and dysfunction of the hypothalamus-pituitary-adrenal (HPA) axis.
Among patients with major depression, 10-20% exhibit a seasonal symptom pattern consistent with SAD. Evidence for risk factors is generally weak and limited; however, family history plays an important role. It is more common in women, and individuals living at higher latitudes and young adults (aged 18 to 30) are at greater risk for SAD. Typical features of depression include a depressed mood, anhedonia—defined as the loss of interest or pleasure in previously enjoyed activities—feelings of guilt or hopelessness, low energy levels, and mood disturbances. Typical features of bipolar disorder include mania, hypomania, depression, irritability, anxiety, mood instability, sleep disturbances, and hyperactivity. Seasonal Affective Disorder (SAD) occurs in a seasonal pattern. It is considered a subtype or specifier of mood disorders with remission periods. More common type of fall or winter seasonal affective disorder has some usual features such as tiredness, increased appetite, narcolepsy, gain weight and carbohydrate appetite. Less common type of spring or summer type has some untypical symptoms such as anger, losing weight, loss of appetite, sleeplessness, agitation, anxiety.
SO HOW DOES MOOD DISORDER OCCUR?
Besides the physiological effects mentioned above, reduced exposure to sunlight, vitamin D deficiency due to lack of sunlight, disruptions in our circadian rhythm, changes in nutrition, and insufficient time spent on sports or exercise—meaning decreased physical activity—are among the causes of winter depression.
HOW IS SAD TREATED?
LIGHT TREATMENT:
For this type of depression, light therapy is performed using a light box. This box, which emits 10,000 lumens of light, mimics natural daylight. This technique can be applied to the patient every morning for about 20 to 30 minutes. The light box should be placed at a distance of 30 to 60 cm from the patient’s face, ensuring that the light is distributed evenly across the face rather than directly reaching the eyes.
Psychotherapy
This method, known as talk therapy, can be combined with cognitive behavioral therapy. It helps you discover ways to manage stress. Additionally, you can learn how to cope with and change negative thoughts that make you feel bad.
Medication therapy
If the symptoms are severe or the mentioned methods are not sufficient, doctors may recommend the use of antidepressants.
Some simple techniques can help alleviate the problem of SAD. Let’s learn what they are!
Regulate your sleep routine.
Plan consistent wake-up and bedtime schedules, especially at the beginning of fall and winter. You should also reduce or eliminate naps and excessive sleeping.
Try to get more sunlight!
Morning walks are a great alternative to increase your sun exposure. Let daylight in by opening your curtains. Prefer working in naturally lit environments. Sit near bright windows at the office. Take a walk whenever possible. And enjoy some fresh air during your lunch break
Exercise Regularly!
Yoga, Pilates, or walking are basic forms of exercise. Sports are one of the best ways to stimulate serotonin and endorphin release. Even if you don’t have the chance to go outside, try to spend more time exercising indoors. These types of physical activities help reduce stress and anxiety levels. Additionally, staying fit can improve your mood.
Pay Attention to Your Diet!
You should eliminate certain types of food, such as those high in sugar, packaged products, and refined foods. Even under normal conditions, these foods offer no health benefits, and in special cases, maintaining a healthy diet becomes even more crucial. It is best to focus on healthy options such as vegetables, fruits, animal products, grains, and legumes. Additionally, foods rich in antioxidants should be included in your diet.
Additionally you can support your diet with food supplements
Vitamin D:
Vitamin D is one of the most important supplements that help regulate winter depression. Studies have shown a strong link between seasonal affective disorder (SAD) and vitamin D levels. A 2020 study involving 7,534 people found that vitamin D supplements help reduce negative emotions in individuals with major depressive disorder. However, there is no definitive research specifically linking vitamin D supplementation to SAD. You can consider taking a vitamin D supplement after consulting your doctor.
Hypericum Perforatum Supplement
St. John’s Wort (Hypericum perforatum) supplements are believed to be beneficial for anxiety, depression, and stress disorders. Although studies are not yet sufficient, a large review conducted in 2017 found that St. John’s Wort may help reduce symptoms of depression. However, its use should be under the supervision of a doctor, as it may interact with antidepressants, blood thinners, and birth control pills.
Melatonin Supplement
Melatonin is a hormone naturally secreted by the pineal gland. It is synthesized in darkness and helps prepare the body for sleep. Additionally, melatonin supplements can support falling asleep and maintaining a regular sleep routine. Seasonal Affective Disorder (SAD) may disrupt the circadian rhythm. Taking melatonin may help regulate sleep patterns and wakefulness.
Magnesium Supplement
Magnesium is essential for many functions in our body. It has significant effects on various systems, from muscles to mood. A 2020 animal study showed that magnesium levels in the body decrease during the winter season. Additionally, lower magnesium levels are associated with increased stress. Research suggests that magnesium supplements help reduce depression symptoms. When considering the relationship between magnesium and sleep regulation, we can say that it indirectly affects emotional disorders.
Omega 3 Fatty Acids Supplement
Omega-3 fatty acids are known as healthy unsaturated fats. These essential fatty acids are crucial for brain health and development. Since the human body cannot synthesize unsaturated fatty acids on its own, they must be obtained through diet or supplementation.
Omega-3 fatty acids help strengthen brain cell membranes and support the balance of happiness hormones such as serotonin and dopamine. They also help regulate stress hormones like cortisol, reducing the effects of stress and anxiety. Additionally, omega-3 fatty acids may provide natural support for increased anxiety during the winter months. These essential fats also play a role in improving sleep quality by boosting melatonin production.
Considering all this information, the things we should do and avoid become clearly evident. By taking precautions early on, problems can be resolved with healthy solutions before they progress and grow. Don’t forget to consult healthcare professionals.
Gummy Worlds offers delicious and effective gummies to help you feel more energetic and balanced during the winter. By taking small but effective steps, you can reduce the impact of seasonal changes on your mood and feel better. Remember, seasonal affective disorder (SAD) is temporary, and you have the power to overcome it! What techniques do you use to improve your mood during the winter? Share your experience with us!
References:
https://www.aafp.org/pubs/afp/issues/2020/1201/p668.html
https://www.healthline.com/health/depression/vitamins-for-seasonal-depression
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722
