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LIsa Balfe
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October 29, 2024
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that is experienced during the darker months of the year due to less hours of sunlight. The exact cause is not clear but it is thought that lack of sunlight is the main factor. As the reduced sunlight can affect the body’s own biological clock interfering with serotonin levels, an important neurotransmitter that affects mood, and changes to melatonin production, the hormone that influences sleep. It is a type of depression that follows a seasonal pattern and recurs at the same time each year. Symptoms usually begin in late September and improve in the early summer. Living far from the equator, having a family history of depression, and being female are all factors that may increase the risk of developing SAD.
Common Symptoms of Seasonal Affective Disorder
Common symptoms associated with SAD include: low mood, sadness, hopelessness, and a lack of interest in daily life. There can be changes in appetite (especially cravings for carbohydrates) this can contribute to weight gain. Your energy may be low or you may have difficulty getting out of bed even after a good night’s sleep. Some of you find it difficult to stay awake during the day and have difficulty concentrating. You may feel like avoiding people and prefer being on your own.
If you are experiencing these types of symptoms, you could have Seasonal Affective Disorder and you may not realise that the lack of sunlight is triggering your symptoms. Things that may help include having a healthy diet that includes a wide variety of nutrients but during times like this you may not be interested in healthy eating. The best you might be able to do is to cut back on the amount of sugar and processed foods that you will most likely favour during these times. Aim to get out and get exposure to as much daylight as you can, take a look at light therapy, and do some gentle exercise.
What helps with seasonal affective disorder?
Popular supplements are Vitamin D because lack of sunlight leads to decreased levels of this vitamin. Omega 3 Fatty Acids found in oily fish are associated with improved mood. Magnesium in general regulates mood and deficiency is associated with symptoms of depression.
The herb Rhodiola Rosea, the Terranova brand is one that I like, is another option and is one of my favourite herbs to help with symptoms of SAD. It is an adaptogenic herb, this means that it could help the body adapt to physical, mental, and emotional stress, normalising the body’s response. Over the years I have seen many customers experience the benefits of this herb with improvements in their mood, cognitive function, and energy. It is best to take Rhodiola early in the day and start with a low dose and build to the recommended dosage on the supplement. You can take it alongside Omega 3 fish oils, Vitamin D, Magnesium, or a multivitamin that offers a variety of these nutrients.
Seasonal Affective Disorder can be extremely debilitating and even more so if you already experience depression all year round. So, I hope that you find something that helps you light up your day so you can feel good again.
If you are on any medication, please check with your health care provider before taking supplements or herbs as they may interfere with your medication.
