Seasonal Affective Disorder or Winter Blues?
Beverly Hills, California (PRWEB) December 26, 2014 -- Few people look forward to the grey, short and cold days of winter, but for some, the transition from summer to winter triggers feelings of depression. The change in seasons signals a change in personality and leads to a less happy and less active lifestyle. Such people find it harder to get up in the morning, tend to forget about moderating their diet and lose interest in usually enjoyed activities. Even though this winter blues' feeling sounds very relatable and common, it can also be a serious condition that shouldn't be ignored.
Seasonal affective disorder, or SAD, affects an estimated 6% of Americans, causing depression, lethargy, irritability and a desire to avoid social situations. It can also create an urge to overeat, particularly carbohydrates. As many as 15% of people in the U.S. may have a milder version that includes only some of these symptoms. The incidence rises along with the distance from the equator: Roughly 8% of Canadians, 10% of Britons and as many as 20% of Scandinavians suffer from SAD this time of year.
Seasonal affective disorder is a type of depression that comes on in autumn and lifts in spring. So how can we tell whether we have it?
What are the symptoms of SAD and when do they appear?
· Depression
· Over-eating, notably with sugar and carbohydrate cravings
· Loss of libido
· Lethargy and inability to cope with daily routines
· Anxiety and pessimism
· Irritability and inability to tolerate stress
· Hopelessness (including suicidal thoughts)
· Avoidance of social situations
· Tendency to oversleep
"Symptoms can occur at any age but usually appear between the ages of 18 to 30 years," says Consultant to Higher Nature and author of Nutrition Solutions for Optimising Female Health, Holly Taylor. "However symptoms can be made worse by other underlying conditions, such as fibromyalgia and chronic fatigue."
"Symptoms typically begin in September and increase in frequency over the next four months and reach a peak in January. The symptoms generally remain high in February and March, declining sharply in April and May," explains Taylor.
Despite decades of study, experts still aren't sure exactly what causes SAD, which is officially recognized as a form of major depression that remits in spring and summer. The seasonal and geographic patterns provide strong clues that it's related to the diminishing daylight in the fall and winter. One theory suggests that the reduced light disrupts peoples' circadian rhythms, the 24-hour biological clock that governs waking, sleeping and many other body functions. Another theory holds that the darkness wreaks havoc with neurotransmitters—brain chemicals that affect mood. Some experts believe the reduced sun exacerbates vitamin D deficiencies. It may also be that SAD has several different causes.
Some people who have symptoms of SAD don't recognize them as part of a disorder. "Most people with winter depression blame themselves, or attribute it to something else—to not liking the cold or bad family experiences at Christmas time, or school or work stress," says Michael Terman, director of the Center for Light Treatment and Biological Rhythms at Columbia University Medical Center in New York.
Another study suggests that people with winter blues, don't necessarily have SAD. Instead, it has shown that the time of the year and and weather conditions don't influence depressive symptoms in the majority of people and that the increased awareness of Seasonal Affective Disorder has led many to falsely believe that they suffer with the condition.
The study, conducted by Dr David Kerr, of Oregon State University in the United States, said: 'We may not have as much fun, we can feel cooped up and we may be less active in the winter. But that’s not the same as long-lasting sadness hopelessness, and problems with appetite and sleep - real signs of clinical depression.'
His team compared data from U.S. citizens who completed self-report measures of depressive symptoms multiple times over a period of years with local weather conditions - including sunlight intensity.
Some 92 per cent of participants reported seasonal changes in mood and behaviour and 27 per cent said these were a problem. However, Dr Jeff Shaman, of Columbia University, said: 'We found a very small effect during the winter months - but it was much more modest than would be expected if seasonal depression were as common as many people think it is.
'We were surprised. With a sample of nearly 800 people and very precise measures of the weather we expected to see a larger effect.'
The study, published online by the Journal of Affective Disorders, concluded getting depressed when it’s cold and dreary outside may not be as common as is often believed.
Dr Kerr said his findings do not rule out the existence of clinically diagnosed SAD but shows people may be overestimating the impact seasons have on depression in the general population.
Generally, a great percentage of the possibility of having SAD depends on the severity of the symptoms. Whether we think we are just depressed, or we think we are suffering from the condition, there are few methods of coping with seasonal depression, proven to be affective, that we can apply ourselves.
·Light Therapy – light therapy involves sitting in front of or beneath a light box. Light boxes are special lamps that come in a variety of designs, including desk lamps and wall-mounted fixtures and produce a very bright light. Light intensity is measured in lux – the higher lux, the brighter the light. Make sure that you choose a light box that is medically proven to treat SAD and produced by a fully certified manufacturer.
·Fish oil - recent studies suggest that omega-3 fatty acids found in fish oil may be helpful in maintaining a healthy emotional balance.
·Diet - be sure to follow a well-balanced diet such as an anti-inflammatory diet and take a daily antioxidant multi-vitamin/mineral supplement to meet your needs for all the essential nutrients.
·Minimize Alcohol and Caffeine - caffeine may give you a brief lift, but it can also cause anxiety, muscle tension and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
·Exercise - engage in regular aerobic exercise. Aim to exercise outdoors in the early morning hours. Try walking, jogging, biking, swimming.
If none of this helps, don't underestimate the symptoms and consult with your doctor if any antidepressants of Cognitive-Behavioral Therapy (CBT), is needed. While the warmer months and longer days may lift the symptoms eventually, there is no reason to suffer through another winter.
Sources:
http://www.wsj.com
http://www.sparkpeople.com
http://www.health.harvard.edu
http://www.drweil.com
http://www.theatlantic.com
http://www.everydayhealth.com
http://www.health.howstuffworks.com
http://www.medicinenet.com
http://www.psycom.net
Claudio Teri, DrSocial ltd, http://www.drsocial.org, +39 3355897363, [email protected]
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