It’s that time of year again where the days are short and darker and the nights are long.
Seasonal affective disorder is a form or recurring major depressive disorder that has a seasonal pattern that begins in the fall and extends throughout the winter months. To be diagnosed, an individual would have to experience specific symptoms at least two years in a row and have more seasons with depression than not over one’s lifetime.
Symptoms include a sad mood and low energy. People with SAD report they feel like crying often, are irritable, sleep more than usual, and have difficulty concentrating. Other symptoms include withdrawal from social activities, decreased activity levels, a craving for sugar and carbohydrates, and weight gain during winter months. Symptom severity ranges from mild to severe with thoughts of suicide.
SAD occurs four times more in women than in men and the age of onset is between 18 and 30 years. People living in northern regions furthest from the equator have higher rates of the disorder. It has been found that people with SAD have difficulty regulating the neurotransmitter serotonin which balances mood and may overproduce melatonin, which responds to darkness and causes sleepiness.
Luckily there are many ways to treat seasonal affective disorder. Vitamin D can help because most people with SAD have been shown to have low levels of it. Light therapy is another option and can help to reduce overproduction of melatonin. Some may choose to find a good therapist or counselor. Another option is to take antidepressants to help serotonin do its job and improve overall mood and well-being.
If you think you may be suffering from seasonal affective disorder, talk to a healthcare professional. Start preventive measures, like increasing Vitamin D before the fall months begin. Get regular exercise and eat gut, brain and heart health foods. Even if you do experience SAD, you may be able to diminish the symptoms and improve quality of life.