Seasonal Affective Disorder (SAD) is a severe example of the slowing down most of us feel in the winter months. Typically referred to as the “winter blues”, this disorder is very common in the Pacific Northwest and often begins in the fall when the days are growing shorter and there is less sunlight. SAD is characterized by feelings of hopelessness, anxiety, fatigue or lethargy, and can include appetite changes like craving sweets and overeating. For millions of people, SAD comes on year after year in the dark winter months and can lead to depression, weight gain, and weakened immune systems.
Several strategies are helpful in treating this condition and can also help with the more common sub clinical winter blues that many find troubling, especially in the long, wet and windy days of a northwest winter. One treatment that is most often mentioned is the use of light boxes. These are bright fluorescent lights that one merely sits near for an hour a day. This type of light therapy is used to supplement what nature lacks in winter, and research supports its effectiveness at helping to cause a change in the brain chemicals linked to mood. The light seems to work best in the morning and some double as alarm clocks, or dawn simulators, slowly lighting up to wake you naturally.
Adequate vitamin D levels are critical to good mental health in general, and specifically helps with SAD. A blood test to determine your levels is easy and inexpensive. Most of us living in the northwest, unless we are taking strong steps to insure proper levels, are low. Typically doses of 2000 – 4000 iu/day are needed to restore proper levels of this vital nutrient. Cod liver oil is a good source of vitamin D, also supplying you with omega 3 fatty acids and vitamin A. The fatty acids are helpful in treating all types of depression and vitamin A is helpful in maintaining the health of the respiratory tract and preventing infections (think colds and flu).
Although controversial, and definitely susceptible to overuse, moderate use of tanning beds also increases vitamin D levels. One does not need to use them long enough to tan in order to get good levels of vitamin D production. There are home units available for this, but a membership at a tanning salon is probably less costly. Certainly not as ideal as working in the garden or walking on the beach with a loved one in the summer, however tanning beds may be a way of getting the light and vitamin D we need at the same time.
Another good strategy to help with SAD is to be more physically active. Exercise increases the brain chemical serotonin and is vital to good mental health all year round. Jumping up and running outside to catch one of our brief sun breaks can make a glum day a little more exciting. Walking outside in proper winter attire is one of the best forms of exercise. Oregon is a spectacularly beautiful part of the country, so try to enjoy the beaches and forests year round by getting out and exploring your environment. For those of us that can afford a yearly vacation, aim for going south in the winter. A break in our routine, enjoying the outdoors in sun and warmth, is a sure way to relieve stress and improve mood.
Eating a balanced diet that is low in sugary and starchy foods is important year round, but particularly difficult for many in the winter. Eating at least 3 meals a day, all with protein, can greatly reduce sugar cravings. When meals are skipped, the chemical need to maintain glucose levels in the brain overrides common sense and poor choices of what to eat next are often made. Some may need to also eat protein rich snacks such as nuts, cheese, or hardboiled eggs in between meals and avoid all sugary, sweet foods to keep cravings under control. A balanced meal should leave you satisfied until your next meal. The most common problem with the standard American diet is an overabundance of relatively cheap processed carbohydrates. Avoiding these is essential for good health.
Lastly, we can all find ways to embrace winter and cultivate a rich inner life. Contemplating the deeper mysteries of life, our connections to our families and community, and where we are going with life is part of our cultural traditions. Holidays that focus on family, what we have to offer to others, and our connection to that which gives us spiritual inspiration are important at this time of year. Surround yourself with people who enhance your positive energy and bring love and laughter into your world. Additionally, New Year's resolutions can be a vehicle for deep self reflection and not just an attempt to force ourselves into being something we don't truly value.
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