For all of my followers in the northeast United States, it’s that time of the year again!
The sun is rising late and setting early, the sky is cloudy, and the temperature is dropping. All this can contribute to a condition known as Seasonal Affective Disorder (S.A.D.).
S.A.D. affects about 6% of the United States every year. Common symptoms may include oversleeping, low energy, carb cravings, poor focus, social withdrawal, lack of pleasure, and hopelessness.
It is believed that S.A.D. is caused by a lack of sunlight, resulting in a skewed circadian rhythm and lowered serotonin levels.
Fortunately, there are many things one can do to combat symptoms and improve their emotions and outlook.
The first step is to purchase a “lightbox” for light therapy. These emit a much brighter and whiter light than typical lamps. Exposure to this bright light, particularly first thing in the morning, will simulate the sunrise, improving serotonin production and establishing a healthy circadian rhythm.
I am in the process of purchasing such a light source and will provide a review of my personal experience with this protocol.
The second recommendation is to stay active. Find 30 to 60 minutes every day for exercise. Exercise is known to improve mood by providing a sense of success as well as releasing endorphins in the brain.
The last recommendation I can make is to eat healthy. This means starting your day with a large serving of protein and ending your day with a moderate serving of carbohydrates such as sweet potatoes or fruits. Adequate protein in the morning, and throughout the day, will provide the body and brain with amino acids necessary for healthy cognitive function and stable emotions. Carbs at night will help induce sleep and up-regulate serotonin production. Eat fewer carbs throughout the day to avoid blood sugar crashes, causing lethargy and furthering negative emotions.
Many people find success with certain supplements. I personally have tried 5-HTP (a serotonin precursor), GABA (a dopamine precursor), and melatonin (the brains natural sleep chemical). Thus far, the melatonin seems to be the most effective, but only at regulating proper sleep-wake cycles. I noticed no results from any other supplement, regardless of timing or dose.
I do increase my supplemental Vitamin D in the winter from 2,000 to 5,000 or 10,000 a day. I don’t notice a direct result from this but I’m lucky if I get 5 minutes of direct sunlight a day when the temperature drops below freezing. Sunlight is our only significant source of vitamin D, and low levels have been linked to depression as well as many physical conditions.
Finally, there is always the option of medications. If feelings of hopelessness or despair become strong enough, visit a doctor to discuss further options.
I will post a follow up after I experiment with light therapy / dawn simulation for a few weeks. Try these tactics and let me know if you have some of your own!