Dispel the Winter Blues
SAD syndrome and what to do about it
February is indeed a bleak month.... The excitement of Christmas and New Year celebrations is behind us, the mornings are still cold and dark, the spring with its outdoor activities is still far off.
Have you ever experienced a lack of energy and motivation, lethargy and feeling sad for no obvious reason in the winter months? All you want is to curl into a ball and hibernate till spring. No activity seems attractive as it is a huge effort to do anything at all. The only thing that cheers you up is a plate of steaming pasta, cake or chocolates. It may well be that you suffer from SAD syndrome (Seasonal Affective Disorder which affects your body clock, mind and mood). If you have had these symptoms for a couple of winters running, don’t leave it to chance – it’s time to fight back to regain your zest for life and your spark!
The lack of sunlight in winter produces unfavourable mood altering effects. The prolonged secretion of melatonin in the brain during the winter months makes us sleepy and lethargic. As our physical activity is reduced in winter, the level of endorphins (‘happy hormones’) also goes down. So what can be done to prevent those who are particularly sensitive to seasonal changes from slipping into winter depression?
A well established therapy for SAD syndrome is exposure to full spectrum light. You can get a lamp that imitates the sunlight, plug it in your office, sitting room or on a kitchen surface and go about your usual business while your eyes register the increased amount of light and your hypothalamus begins to readjust your hormones. In fact, even 30 minutes of extra light exposure a day can make all the difference. Another way of shaking off the winter stupor is to get a personalised sunrise – yes, that’s right! You can buy a dawn simulator (aka sunrise alarm clock) which will start working at 6 am while you are still sleeping and by the time your alarm goes off you wake up in a room full of light. The advantage of such an alarm is that your eyes get used to the increasing light intensity gradually and you wake up slowly and more naturally – no abrupt jolts or pounding heartbeat.
A patient of mine swears by Valkee Human Charger, a small poratble bright light therapy device made in Finland specifically to help with winter blues https://www.valkee-humancharger.de/english/ The idea behind the Human Charger is that some parts of the brain have photosensitive receptors, and their exposure to bright light stimulates the production of serotonin, dopamine and nor-adrenaline. It is essentially small ear phones that conduct the light down your ear canal into the brain. When used consistently 12 minutes a day should be enough to help your brain cope better with the lack of sunlight in winter months.
It is essential to do some exercise even if you can’t be bothered to go to the gym – put on some upbeat music and dance for 20 minutes, use a skipping rope or jump on a small rebounder trampoline if you can’t face any structured exercise activity. Zumba classes will be great for those who are better motivated when they are with other people. Even simple stretching routine, cycling to the shop or walking your dog for an hour are better than doing nothing. Apart from boosting your mood by elevating endorphin levels and improving your blood circulation, exercise has many added benefits like weight loss, improved muscle tone, reduced anxiety and blood pressure. So get moving!
Nutrition is another way to combat the blues. Scientists were studying the Inuit (Eskimo) people who have lived for generations in the harsh climate of the Arctic. These people are exposed to extreme winter conditions - and yet, they don’t tend to suffer from Seasonal Affective Disorder. Scientists were puzzled why they didn’t experience depression when they have to go months without any sunlight at all. A major part of the answer was in their diet. The Inuit, like many other cold-climate cultures, eat loads of cold-water oily fish loaded with Omega-3 fatty acids. Taking fish oil supplements from October to April is a great way to alleviate SAD symptoms. Check the label for the specific content of EPA and DHA – the minimum dose is 500 mg of EPA and 500 mg of DHA daily. These are considered the most effective omega-3 fatty acids for mental health. Two important issues to consider are purity (including mercury content) and sustainability. Check if your fish oil comes from wild-caught, non-threatened species.
Low levels of vitamin D were also linked to SAD. It comes as no surprise that the ‘sunshine vitamin’ made in our skin from cholesterol under the influence of sunlight is low in winter. Unfortunately, there are very few food sources of vitamin D (including oily fish, cod liver oil and egg yolk) and it would be prudent to supplement it if you are prone to SAD.
B vitamins support neurological health. Vitamin B3, B6 and folic acid help to manufacture neurotransmitters like serotonin. Brazil nuts, avocados, oats and eggs are all high in B vitamins. B12 is important too, but it’s mainly found in meat, dairy or eggs. If you’re a vegan or vegetarian, you should consider taking a sublingual B12 supplement.
Magnesium is another important mineral for reducing depression and stress. It is plentiful in green leafy vegetables like kale, spinach, spring greens and – hooray! – in dark chocolate. Cocoa is a good source of serotonin, dopamine and phenylethylamine which are three well-studied neurotransmitters that are associated with feelings of well-being. Cocoa contains monoamine oxidase inhibitors (MAO Inhibitors) which help improve our mood because they allow serotonin and dopamine to remain in the bloodstream longer and circulate in the brain without being broken down. People who have chocolate when they are feeling down are in fact self-medicating. So if you are going to reach out for that chocolate bar, go for 70% or more cocoa content.
Your winter diet should be high in tryptophan, an amino-acid which is a precursor to serotonin. Turkey, chicken, low fat cottage cheese, bio-yoghurt, eggs, brown rice, oats, lentils, bananas and avocados are good food sources of tryptophan. Researchers found that those SAD sufferers who recovered with the light therapy were in danger of relapse when they were tryptophan depleted, and those who were non-responsive to light therapy alone did much better when their levels of tryptophan were topped up.
It helps to get your spirits up if you have a goal or winter project. Set yourself an achievable task, whether it is to clear out your wardrobe, kitchen cupboards or papers in the office, put your music files in order, re-decorate a tired looking room in vibrant colours and put up some shelves or pictures. Make your winter surroundings cosy and welcoming.
Treat yourself from time to time – a day spa, a massage or aromatherapy session. Buying new clothes or a new lipstick can do wonders for your sense of well-being. Listen to your favourite music. Music affects us on a deep emotional level. Find some music that really cheers you up. Let it flow through your house, car or headphones when you start feeling down. Music can distract you from gloomy weather or difficult life circumstances and transport you into a different world altogether. If you possibly can, take a holiday in a hot country where the sunshine is guaranteed. The dose of light and pleasant holiday memories will sustain you through the rest of the winter.
If you want to investigate the SAD syndrome in more depth, read Dr. Norman Rosenthal’s book Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder. It is written with thorough knowledge of this condition and will arm you with helpful strategies to overcome the winter blues. For more immediate results you can make an appointment to see me to discuss your particular situation.
© Marina Townsley, ND
Master Herbalist AMH, Nutritional Therapist BANT