Seasonal Affective Disorder

As we leave the bright days of summer behind and head into fall, some of us welcome the change in season. Leaves changing colors, cozy sweaters, and the refreshing crispness of the air can feel like an exciting new phase of life. However, for others, the shift toward darker, longer, and colder days are an unwelcome and anxiety-provoking transition.

Seasonal Affective Disorder (SAD) is a mood disorder that follows a cyclical pattern. Seasonal Affective Disorder affects approximately 5% of the population, while another 15% experience more mild versions of SAD. What sets SAD apart from depression is that the person experiencing SAD typically begins to experience symptoms — which are similar to those of depression —  in the fall and winter but feels relief from them during the spring and summer. Someone with depression may feel the symptoms regardless of the season.

What are the symptoms of SAD?

SAD can be debilitating and the symptoms can include: 

  • depressed mood
  • social withdrawal
  • lack of pleasure in activities
  • hopelessness
  • irritability
  • mental dysfunction
  • difficulty waking in the morning
  • daytime fatigue
  • carbohydrate cravings followed by weight gain
  • lack of energy 
  • suicidality

What causes SAD?

Although we do not fully understand the biology of SAD, we believe that a disturbance in circadian rhythms plays a role. Melatonin secretion takes place at night in low light. Scientists hypothesize that, in those with SAD, the longer period of melatonin secretion induces depression. Another hypothesis suggests that a phase shift in circadian rhythms is at least partially responsible for the development of symptoms.  With the later dawn and diminished light in winter circadian rhythms are delayed relative to the clock and sleep time. As some mammals respond to this change with hibernation, the SAD symptoms of hypersomnia, increased appetite, and weight gain may be a form of this response.

The retina responds to light and plays a major role in circadian rhythms. In the winter, the retina increases its sensitivity to light. It is thought that those with SAD may have an impairment of their retina, which causes the sensitivity to be diminished. 

How do you treat SAD?

There are effective means to treat SAD. The methods listed below are a combination of lifestyle practices you can begin at home and treatments by medical professionals. If you’re able to manage your symptoms at home, that’s wonderful. But if you begin to feel suicidal, or have other concerns about the symptoms you’re experiencing, please see your doctor right away.

Light therapy

  • Bright light therapy: Bright light therapy has been shown to be an effective treatment for SAD. It requires sitting in front of (16-30 inches away) a lightbox that emits white light using fluorescent bulbs at 10,000 lux.  Treatment should begin shortly after waking and last approximately 30 minutes.
  • Dawn Simulation: Dawn simulation therapy takes place during the last 30 to 90 minutes of sleep.  As opposed to the bright light used in bright light therapy dawn simulation uses a less intense light that gradually increases to room light level and coincides with the person’s normal waking time. This can be preferred as it doesn’t require making time to sit in front of the bright light in the morning. 

Outdoor activity

Getting outdoors daily, especially on bright days, is universally prescribed for those with SAD.

Exercise

Research has shown that aerobic exercise can help to alleviate the symptoms of SAD.

Psychotherapy

Psychotherapy is an effective and important adjunctive treatment for SAD.  Gaining insight into thought patterns and developing a reframe or alternative perspective can shift some of the symptoms experienced by those with SAD.

Sleep Hygiene

Maintaining a regular sleep (light-dark) cycle is important.  Following the other aspects of good sleep hygiene in order to preserve restorative sleep is critical for patients with SAD.  

If you believe you may be experiencing the symptoms of SAD it is important to begin treating symptoms early. Make an appointment with your physician to discuss your symptoms and develop a personalized care plan so you can start feeling better soon.

5 Tips for Eating Healthy While You Travel

Are you traveling this holiday season to visit family or friends? In addition to long lines at airports and unrelenting traffic, another challenge with travel can be the food. Airport and rest stop food can be one of the toughest blows to your healthy eating habits, but it doesn’t have to be. Here are a few tips for eating healthy while traveling:

  • Carry raw or dry roasted nuts and apples or mandarins with you – this is a great go to snack that will sustain you and sustain getting knocked around in your bag.
  • Chop veggies before you travel – take 5 minutes the night before your trip to slice a red pepper and chop a couple carrots or celery stalks. Put them in a Ziploc bag and pack along a travel size packet of hummus or almond butter for a crunchy, healthy snack.
  • Jerky has improved since the days of “slim jims” and there are now several high quality options available (be sure to read the ingredient label looking for things like “grass-fed” and no added sugar). Jerky is a great choice because it’s high in protein and doesn’t need refrigeration. Some quality brands: Nick’s Sticks, Paleo Valley, Epic, Chomps, Tanka, Krave all available on Amazon, sometimes at Whole Foods
  • Pack healthy sweet treats like homemade muffins, 70% or higher dark chocolate, and Lara Bars to avoid giving in to that candy bar or Starbucks baked good.
  • Hydrate, hydrate, hydrate…with water that is! Aim to drink half your weight in water ounces every day. Many times when you feel hunger, you’re actually dehydrated. Staying hydrated also helps flush out toxins and keep your immune system strong.

If you get stuck having to choose something while you’re on the road, choose protein and veggies, something like a chicken salad or a soup would be a great choice. Most importantly, if all else fails, don’t beat yourself up about a poor choice, but do make a commitment to get back on track with your real food habits at your next meal or snack.

Best wishes to you for a healthy and happy holiday season! If you’d like some guidance and support to help reach your health goals in the new year, you can schedule a nutrition consultation HERE.

Top 10 Tips for Going Toxic-Free

Here are 10 easy ways you and your family can remove toxins from your day-to-day life and improve long-term health:

  1. Take your shoes off at the door. From all the places you walk in a day, your shoes can pick up all kinds of dust including lead and pesticides. If you leave your shoes at the door, that dust won’t get on everything else. It’s a super easy change and makes a huge difference right away. Invest in some cute slippers!
  2. Stop eating lunch at your desk. And wash your hands every time before you eat, that includes for the kids, too. This way, you won’t accidentally get anything that may be on your hands such as flame retardants and other harmful chemicals into your body when you eat. 
  3. Store leftovers and pack your lunch in glass or stainless steel containers. Glass containers can go straight from the fridge to the microwave (win!), and all of these containers are easy to clean and don’t contain any plastic additives (like BPA) that have been linked to changing hormone levels. 
  4. While you’re at it, check your water bottle. Instead of buying bottled water or refiling a plastic bottle, consider getting a glass or stainless steel reusable bottle. They’re pretty, and better for both you and the planet. 
  5. Rethink what makes a food choice healthier; it’s not just about how processed it is or how much sugar or fat it contains. The way it’s packaged matters too. Prioritize your organic produce choices by looking for these 3 types of items, go for frozen or boxed options over canned, and try shopping for staples in the bulk section. 
  6. Ditch non-stick pans. Whether you are baking something special or just making dinner, there are a bunch of options that are still easy release without the nasty PFAS chemicals that are often added to give pans a non-stick coating. 
  7. Clean your house more often (whatever that means for you) and more effectively with our 6 tips for healthier cleaning. No matter how often you are cleaning, each cleaning session should probably at least include a quick wipe down with a wet microfiber cloth (it’s like magic and works on everything from book shelves, to kitchen counters, to windows) and a pass of the vacuum cleaner. 
  8. Did you know that using traditional cleaning products on a regular basis can be just as bad for your health as smoking a pack of cigarettes a day? So, if you are going to try to clean more often, you might want to check out some of our recommended healthier cleaning supplies and laundry detergents or DIY cleaning hacks. 
  9. When you are getting ready in the morning, make one swap to your look that will have a lasting impact. Whether that’s choosing a new, non-toxic makeup item, switching up your sunscreen, or trying a new deodorant, even just one little change can have a pretty big impact on your long-term health. 
  10. Consider upgrading your old couch to one that’s more in style, comfier, and definitely doesn’t have flame retardants. Why? Because if you got your couch before 2013, chances are pretty much 100% that it contains added flame-retardants so that it could meet the regulations at the time. But, since then, regulations have changed and we’ve learned a lot about flame-retardants and now know they don’t break down and can cause health problems like cancer, infertility, compromised immune system, especially in kids. It’s a big purchase, but one that will truly impact everyone in your home.

Because Health is a non-profit environmental health initiative, bringing you everything you need to know about how the places where we live, work, and play impact our health. Karen is the editor-in-chief for Because Health content and the Director of the Collaborative on Health and the Environment. (Learn more about Because Health).