…more than just the “winter blues”

By Linda Caldean, RN

The holidays are over, and we are in the throes of winter. Shorter days of cold, snow and ice. Brrr! If you’re not a winter sports person, there isn’t a whole lot to beckon you outside. I don’t know about you, but I’m certainly not tempted.

But wait. Now what? Do I turn on the TV, mindlessly snack, and put on those unwanted pounds? Help! It’s the “couch potato” disease. But what if it’s more than boredom or the “Winter Blues ” that has me in its grip? Could I be depressed? Is it that mystery condition called SAD? (Aka Seasonal Affective Disorder.)

SAD symptoms are serious mood changes that typically start in the late fall or early winter when the daylight hours become shorter. It will last 4 to 5 months and typically goes away in the spring and summer. It can affect how you feel, think and behave. SAD can begin in young adulthood and is more common in women and those with underlying mental health disorders.

Symptoms occur during the specific season, will vary, and include those associated with depression: 

* Persistent sadness and anxiety for at least 2 weeks 

* Hopelessness and irritability 

* Loss of interest in activities and social withdrawal 

* Low energy 

* Difficulty concentrating 

* Changes in sleep habits and appetite 

(Just to name a few.)

What causes SAD is still somewhat of a mystery. Studies show that people with winter pattern SAD have reduced levels of the “feel good” hormone Serotonin. (Research suggests that sunlight affects levels of molecules that maintain normal Serotonin levels.)

Vitamin D deficiency may also exacerbate SAD because Vitamin D is believed to promote Serotonin activity. We get Vitamin D from food, and our body produces it when our skin is exposed to sunlight. (It is wise to ask your MD for a vitamin D level yearly.)

Some people produce too much Melatonin hormone which can disrupt a normal sleep-wake cycle and cause oversleeping.

In people with SAD, changes in Serotonin and Melatonin disrupt normal daily rhythms. A person can no longer adjust to seasonal changes in day length, leading to sleep, mood and behavior changes.

So, if you suspect that you have more than just the “winter blues,” know that there are successful treatments available such as:

* Light therapy – a person sits in front of a very bright light box (10,000 lux) daily for 30 to 45 minutes in the a.m.

* Psychotherapy 

* Antidepressant medication 

* Healthy diet 

* Exercise 

* Vitamin D 

* Exposure to sunlight as much as possible 

So, a shout out to all you “couch potatoes” out there. Get up, get moving and make the best of it. Spring will be here before you know it.