Each year, people fall victim to seasonal depression. Seasonal affective disorder, or SAD, begins in late fall and usually subsides with the coming of spring. According to the American Academy of Family Physicians, about 4 to 6 percent of people may have winter depression. Another 10 to 20 percent may have mild SAD.
Who is at risk?
Believe it or not, women are four times more likely to experience SAD than men, with symptoms beginning around age 20.
When does one see a doctor for SAD?
There are a variety of clues that may point to a diagnosis:
- A change in appetite
- Weight gain
- A heavy feeling in the arms or legs
- Fatigue
- A tendency to oversleep
- Difficulty concentrating
- Irritability
- Increased sensitivity to social rejection
How do experts suggest keeping symptoms at bay?
Here’s what Tara Nayak, ND, a naturopathic physician practicing in Philadelphia, tells BlackDoctor.org about simple ways to soothe seasonal depression.
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1. Check your vitamin D status and get your levels replete if they are low. You'd be surprised at how many people are deficient in this essential vitamin that really acts more as a hormone. Low vitamin D levels have been scientifically linked to seasonal depression. These same studies showed that taking high doses of vitamin D improved symptoms. This is especially relevant because some studies suggest that people of African descent are more likely to have low vitamin D. In the winter, we are more likely to have low vitamin D because we are out in the sunlight less. Sunlight is the first step in our body's process of making its own vitamin D. You can also try to eat foods that have vitamin D, such as mushrooms, however it is much harder for our body to process and use this form. When choosing a vitamin D supplement, you should choose the active form of the vitamin known as D3.
2. Nature cure! Spending more time outside in the sunlight improves Vitamin D status but also gets your body moving! Exercise is one of the safest, easiest relievers of anxiety and depression. It is the best way to help your body break down stress hormones such as adrenaline (epinephrine/norepinephrine). Although it may be hard to get a routine started, once people start exercising they notice the difference almost immediately.
3. Lemon Balm. Melissa officinalis is a safe and mild herb that has a longstanding history in American herbalist traditions for treating the winter blues. There are scientific studies showing that the use of this herb improves patient's score on the Beck Depression Index scale (often used to measure symptoms of depression). It has a bright, citrusy scent and a mild lemony flavor. This herb grows well in a window sill and is nice to keep fresh and use as aromatherapy and in teas. There are also tinctures (alcohol extractions) and capsules (dried powder) available on the market. There are some contraindications for this herb, such as pregnancy/lactation and hypothyroidism, so if you plan to take a more potent supplement (capsule, tincture) experts suggest working with a healthcare professional such as a naturopathic doctor.
4. Laughter. This is truly the best medicine although the statement is cliché. There are many studies on social interactions vs isolation in depression and the research shows that positive relationships are healing. Find a friend that you can laugh with!
5. There are many amino acids and vitamins that may benefit someone with seasonal depression. For example, 5HTP is a precursor to serotonin. Some patients see benefits such as decrease in symptoms of depression when providing this precursor or the vitamin/mineral cofactors necessary for neurotransmitter (dopamin/serotonin/gaba) production. Examples are vitamin B6 and magnesium.
