What Is Seasonal Affective Disorder And How Can We Prevent It?
Dec 18, 2024
As the days grow shorter and temperatures drop, many people experience a noticeable shift in mood and energy levels. This phenomenon is known as Seasonal Affective Disorder (SAD) - a type of depression that occurs at a specific time of year, usually in the fall and winter months. While the winter blues might feel like just a passing mood, SAD is a serious condition that can significantly impact one’s quality of life. Continue reading to learn more about SAD and how you can manage it!
What is Seasonal Affective Disorder?
SAD is characterised by symptoms such as persistent sadness, low energy, difficulty concentrating, changes in sleep patterns, and a loss of interest in previously enjoyed activities. Some individuals may also experience increased appetite, particularly cravings for carbohydrates, leading to weight gain. While the exact causes of SAD are not fully understood, it is believed to be related to the reduced exposure to sunlight during the shorter days of fall and winter. This lack of sunlight can disrupt the body’s internal clock, affect serotonin levels, and reduce the production of melatonin, all of which play a role in mood regulation. Additionally, people with a family history of SAD or a history of other psychological conditions are at a higher risk of developing SAD.
How to prevent and manage seasonal affective disorder
One crucial factor that may exacerbate SAD is a deficiency in vitamin D. Often referred to as the "sunshine vitamin," vitamin D is produced in the skin in response to sunlight exposure. During the darker months, reduced sunlight can lead to lower levels of vitamin D in the body, which has been linked to symptoms of depression. It is recommended to take a vitamin D supplement during wintertime to prevent deficiency and to prevent the onset of SAD. Studies have shown that vitamin D supplementation may help reduce the risk of SAD.
Another strategy that may help includes light therapy - which involves exposure to bright artificial light for 20–30 minutes each morning to help simulate natural sunlight and improve mood, which can be helpful due to the absence of light during winter months.
SAD is generally treated through therapy with cognitive behavioural therapy, which can help people with SAD focus on positive thoughts rather than negative ones, however some people may require medication such as antidepressants as well.
Other lifestyle factors such as regular physical activity and maintaining a healthy diet can also help promote mental health and support both emotional and physical well being. A varied and balanced diet containing protein rich foods, complex carbohydrates, and low intakes of processed foods may help, however the most effective diet for SAD has not yet been established. Physical activity has been shown to have a positive effect on mental health, and increased levels of physical activity is associated with a lower risk of developing SAD.
The bottom line…
Although SAD can feel overwhelming, taking proactive steps to address the condition can make the colder months more manageable. By understanding the role of vitamin D, light, diet and physical activity, those affected by SAD may improve their mood and enjoy a better quality of life. If you think you might be experiencing symptoms of SAD, it is important to talk to someone and to speak with your GP for guidance and support!
