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SAD (Seasonal Affective Disorder) is a mood disorder that usually occurs due to lack of sunlight during the winter months. Also commonly known as “winter blues.”
It is estimated that 2% to 3% of Canada's population suffers from SAD during the winter, and 10% to 15% suffer from a milder form of SAD called subsyndromic SAD or dysthymia. It is believed that there are.
Symptoms of SAD include depression, anxiety, fatigue, somnolence, increased sleep time, overeating, and cravings for all forms of sugar and carbohydrate-rich foods such as bread, chips, and pasta. Increased appetite and lack of physical activity contribute to weight gain during the winter. Other symptoms include brain fog, decreased thinking and decision-making, and loss of interest in normal or social activities.
This condition is thought to be primarily caused by a disruption of the human body's normal internal clock called circadian rhythm. Lack of sunlight affects the pineal gland, and sunlight stimulates the photoreceptors in the eye. The pineal gland is also connected to clusters of nerve cells that produce serotonin and other hormones, such as the hypothalamus.
Lack of sunlight inhibits pineal gland activity, which reduces serotonin production in various areas of the brain that control mood. When serotonin levels drop, your body craves carbohydrates. Additionally, low serotonin causes many of the symptoms associated with SAD. Other neurotransmitters such as dopamine and norepinephrine may also be affected by SAD.
A balanced diet is recommended. It is highly recommended to limit junk foods that are high in sugar and processed carbohydrates. A balanced diet includes protein, fruits, vegetables, whole grains, and cereals. Healthy oils from nuts, seeds, plants, and fish are also recommended.
Exercise is known to improve mood. Even in winter, when daylight hours are short, it's important to maintain a regular exercise program. Walking is a great form of low-impact activity that can help improve SAD symptoms and improve your mood. Other winter exercises include gym training, aerobics, swimming, skiing, cross-country skiing, skating, and other ice sports.
Light therapy can also help treat the symptoms of SAD. Full-spectrum, high-intensity light that mimics summer days can help improve SAD symptoms and improve mood. We recommend a light with a brightness of 10,000 lux or higher. 20-30 minutes of light therapy has been shown to improve mood and increase energy and alertness. Light therapy can be irritating, so it's important to use it in the morning or afternoon, and perhaps not at night before bed.
SSRIs (selective serotonin reuptake inhibitors) are the main prescription drugs used to treat SAD. They increase serotonin levels in the brain and nervous system by inhibiting its breakdown at nerve junctions. Prozac (fluoxetine), Celexa (citalopram), Zoloft (sertraline), Paxil (paroxetine), and Lexapro (escitalopram) are SSRIs commonly prescribed for SAD. Wellbutrin (buproprion) is another drug that increases dopamine and norepinephrine levels and is prescribed for SAD.
Tryptophan is a naturally occurring amino acid found in many protein foods, including meat, dairy products, nuts and seeds, whole grains such as oats, and fruits such as bananas and chocolate. Tryptophan is a direct precursor of 5-hydroxy tryptophan, which is used to produce serotonin in the body.
Increasing your intake of foods high in tryptophan is a good way to improve your serotonin levels. Turkey and dairy products such as milk, cottage cheese, and yogurt are good sources of tryptophan.
Supplementing with isolated tryptophan or 5-hydroxy tryptophan (5-HTP) can be a good way to help increase serotonin and other hormone levels in the brain and nervous system. These supplements can be purchased at natural health stores or some pharmacies. Tryptophan is also available by prescription. It is important to note that if you are prescribed SSRIs or other antidepressants, you should not take tryptophan or her 5-HTP without consulting a licensed medical professional.
Common side effects of tryptophan or 5-HTP include nausea, upset stomach, skin rash, and drowsiness. Like other serotonergic drugs, tryptophan can increase aggression and anger in some people, and can interfere with intimate desire and performance. However, it is important to note that tryptophan or 5-HTP usually has fewer side effects than prescription drugs.
Other natural medicines used to treat SAD include amino acids such as tyrosine and herbal supplements such as St. John's wort, rhodiola, Siberian ginseng, ashwagandha, and green tea. Fish oil and vitamin D have also been suggested to help improve mood.
The information provided in this article does not constitute, and is not intended to constitute, medical advice. All information and content is for general information purposes only.
This article was written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.
