Seasonal Affective Disorder is a form of depression that affects many during the fall and winter months. Depression and anxiety can be triggered by tension, stress, a traumatic life event, a hyper-stimulated immune system, chemical imbalances in the brain, thyroid disorders, poor diet, the consumption of sugar, mononucleosis, lack of exercise, endometriosis, any serious physical disorder, allergies, and even hypoglycemia is a common cause of depression. Heredity plays a large factor; in 50% of people suffering from depression, one or both parents also experienced it.
Whatever the trigger for depression, it is clear that the part of the brain that governs mood is affected and as a result our whole body, how we think, feel and behave is changed.
Serotonin, dopamine and norepinephrine are the brain chemicals or neurotransmitters most commonly associated with mood. When the brain produces serotonin, tension is eased. Serotonin is produced in the brain (10-20%) and the intestines (80-90%). It plays a key role in various functions of the body, especially the gastrointestinal tract. Serotonin produced in the intestines cannot cross the blood brain barrier, so any that the brain needs it must make itself. Serotonin is made from the amino acid tryptophan. See table below for foods containing tryptophan.
When the brain produces dopamine or norepinephrine, we tend to think and act more quickly and are generally more alert. Dopamine is made from the amino acid tyrosine and tyrosine can be made from the amino acid phenylalanine; norepinephrine is made from dopamine. See table below for foods that contain tyrosine and phenylalanine.
Depression comes in many different forms (clinical, major depression, bi-polar, atypical, double depression, dysthymia, SAD etc.) with a variation of symptoms, their severity and persistence. Because it affects the nervous system, our whole body is affected including the way we eat and sleep.
The depression in those with Seasonal Affective Disorder (SAD) is set off by an imbalance in the hormone melatonin; this is a chemical imbalance in the brain.
Based on signals of light and darkness the pineal gland secretes melatonin. Melatonin regulates our sleep cycles (circadian rhythm), mood, reproduction, weight and may help combat cancer. It is a powerful antioxidant and free radical scavenger that helps combat inflammation. It is made from the neurotransmitter serotonin.
During the fall as the light shifts to the longer, darker days of winter our pineal gland secretes more melatonin. The majority of people who experience SAD have an onset of depression in the fall or winter.
Fall/winter onset SAD symptoms
· Irritability
· Tiredness/low energy
· Problems getting along with others
· Hypersensitivity to rejection
· Heavy/’leaden’ feeling in the arms or legs
· Oversleeping
· Appetite changes (especially craving for carbohydrates)
· Weight gain
These folks are dragging…
However, some people are more affected during the spring and summer shift of light; because the days are longer in the summer, we produce less melatonin.
Spring/Summer onset SAD Symptoms
· Insomnia
· Poor appetite
· Weight loss
· Agitation/anxiety
· Depression
These folks are amped up…
Treatments
Light Therapy
For those with fall/winter onset SAD, full-spectrum light therapy is effective in alleviating depressive symptoms within a couple of weeks for most individuals. In order to help reset your circadian rhythm or sleep cycle, you expose yourself to the lights from 15 minutes – 2 hours daily. Insurance companies are more frequently honoring claims for these lights. You may need a prescription or doctor referral in order for your insurance to pay the claim, so find out first. Check out these websites if you are interested in learning more: Sun Box www.sunbox.com , or Apollo Health www.lighttherapy.com
Alternately, make sure that you spend ample time outside during the day; it is especially helpful if done within two hours of arising. Open blinds and trim tree branches that block sunlight. Arrange your furniture so that you are closer to bright windows.
If you experience spring/summer onset SAD, it would be beneficial to get black-out shades for your bedroom or a sleep mask that will block out any late evening and early morning light. In addition, you can help by implementing a “no-screens” time at least an hour before you go to bed: no TV, no computers, no phone, etc. Bright lights stop the production of melatonin. A salt lamp with a low watt bulb has the appropriate light wavelength to allow melatonin production to continue should you have to get up in the middle of the night so is an excellent choice for a night light.
Color Therapy
Blue, green, lavender, and pink are soothing colors. Yellow and orange are energizing. Use your clothes, office space, and other surroundings as your palate. Choose and surround yourself with the colors that are most beneficial to your symptoms.
Music/Sound Therapy
Relaxing music or natural sounds like running water or bird song can help reduce anxiety and lessen irritability, relax muscles and evoke a positive mood. Research suggests these sounds promote the release of endorphins, the body’s own painkillers. Additionally, playing a musical instrument can be therapeutic by involving you with others and building self-confidence.
Exercise
Regular exercise is very helpful for depression. Take a walk every day, even on days it may be a bit cloudy. Yoga, tai chi, and qi gong, are excellent choices as well.
Strenuous exercise releases endorphins and has been proven to give a lift to the spirit but should only be tried by those who are fit enough – don’t give yourself a heart attack to fight your depression!
Positive Attitude
Our outlook or interpretation of events has a huge impact on our mental health. Look at this aspect of your health. Mediation is recommended for everyone, but is especially helpful in combating depression.
Nutrients to combat Depression
The quality of your food is of great importance especially when being used therapeutically. Contact me for my “What to Eat” handout on food quality. In general, produce, meat and dairy should be organic; fish should be wild-caught, never farmed.
Essential Fatty acids
Why: Aids in the transmission of nerve impulses; needed for normal brain function.
Found in: Wild-caught Alaskan salmon, herring, mackerel, shellfish, sardines, flax seeds, walnuts.
Notes: Also supplement with a good quality brand like Nordic Naturals. Animal sources are more absorbable than plant sources.
Vitamin B Complex
Why: Needed for normal functioning of brain & nervous system.
Found in: Fish, poultry, meat, eggs & dairy. Dark leafy greens, legumes, whole grains, potatoes, bananas, tempeh, molasses.
Notes: Supplement with a B Complex and consider including additional individual B vitamins.
B5: most potent anti-stress vitamin
B12 & Folate (not folic acid**): deficiencies linked to depression
**Folic acid must be converted to Folate for the body to use it. Almost 50% of the human population has a problem in the conversion cycle, so it is best to supplement with folate.
Vitamin D3
Why: Inversely related to melatonin levels.
Found in: Salmon, sardines, tuna, raw milk, egg yolk
Notes: If supplementing, it is important that you choose Cholecalciferol or vitamin D3 rather than Ergocalciferol or vitamin D2. D3 is converted to the usable form in the body 500 times faster and is 87% more potent than D2. D3 is closer to the vitamin D we manufacture ourselves when exposed to the sun. Plant sources of vitamin D are Ergocalciferol while animal sources of vitamin D are Cholecalciferol. It is best to make our own vitamin D through sun exposure, however at our altitude, longitude and latitude it is impossible to make enough vitamin D during the winter. The second best source is from animals or fish oil.
Vitamin C
Why: Needed for immune function; aids in preventing depression.
Found in: Dark green veggies, sweet peppers, parsley, acerola cherries
Notes: If supplementing, choose one with bioflavonoids to aid absorption
Calcium
Why: Calming effect; needed for nervous system. Works synergistically with magnesium.
Found in: Sardines, salmon, milk, cheese, yogurt, eggs, soy, artichoke, green leafy veggies
Notes: Natural Calm makes a good product – Calcium/Magnesium blend that is highly absorbable
Magnesium
Why: Calming effect; needed for nervous system. Works synergistically with calcium.
Found in: Seaweed, bananas, tree nuts, eggs
Notes: Natural Calm offers only Magnesium as well
Iron
Why: Enhances oxygen transport and supports energy production.
Found in: Grass-fed beef, kale, spinach, bok choi, sprouts, nuts
Notes: Best to get from food; danger of overdose. Carbonyl iron is best if supplementing.
Zinc
Why: Those with depression are typically deficient.
Pumpkin seeds, parsley, oysters, egg.
Foods that contain the essential amino acids to combat Depression & Anxiety:
Tryptophan
Brown rice, dairy-cottage cheese, meat, Halibut, cod, salmon, apples, spinach, asparagus, blueberries, bananas, peanuts, organic soy protein, Mung beans, kidney beans, chickpeas(Garbanzo)
Tyrosine
Chicken, turkey, fish, dairy, peanuts, almonds, pumpkin seeds, sesame seeds, lima beans, avocados and bananas
Phenylalanine
Eggs, sesame seeds, sunflower seeds, meat, Alaskan whitefish, Pacific cod, dairy, organic soy protein
Nutritional Tips
· Decrease or eliminate caffeine and alcohol consumption. Caffeine interferes with sleep cycle and alcohol interferes with nutrient absorption as well as the sleep cycle.
· If you are nervous and wish to become more relaxed, consume more complex carbohydrates and avoid simple carbohydrates.
o Complex carbohydrates: green veggies, whole grains (oatmeal, quinoa or brown rice pasta, sprouted bread), starchy veggies (potatoes, sweet potatoes, corn, pumpkin), beans, lentils, peas.
o Simple carbohydrates: table sugar, brown sugar, honey, molasses, fruit drinks, jams/jellies, candy, soda.
· For increased alertness, eat protein meals containing essential fatty acids.
· Avoid diet sodas or other products containing aspartame (NutraSweet, Equal) as it blocks formation of serotonin.
· Avoid wheat products unless sprouted. Wheat gluten has been linked to depressive disorders and many people are unaware they have trouble digesting this protein.
Whatever the trigger for depression, it is clear that the part of the brain that governs mood is affected and as a result our whole body, how we think, feel and behave is changed.
Serotonin, dopamine and norepinephrine are the brain chemicals or neurotransmitters most commonly associated with mood. When the brain produces serotonin, tension is eased. Serotonin is produced in the brain (10-20%) and the intestines (80-90%). It plays a key role in various functions of the body, especially the gastrointestinal tract. Serotonin produced in the intestines cannot cross the blood brain barrier, so any that the brain needs it must make itself. Serotonin is made from the amino acid tryptophan. See table below for foods containing tryptophan.
When the brain produces dopamine or norepinephrine, we tend to think and act more quickly and are generally more alert. Dopamine is made from the amino acid tyrosine and tyrosine can be made from the amino acid phenylalanine; norepinephrine is made from dopamine. See table below for foods that contain tyrosine and phenylalanine.
Depression comes in many different forms (clinical, major depression, bi-polar, atypical, double depression, dysthymia, SAD etc.) with a variation of symptoms, their severity and persistence. Because it affects the nervous system, our whole body is affected including the way we eat and sleep.
The depression in those with Seasonal Affective Disorder (SAD) is set off by an imbalance in the hormone melatonin; this is a chemical imbalance in the brain.
Based on signals of light and darkness the pineal gland secretes melatonin. Melatonin regulates our sleep cycles (circadian rhythm), mood, reproduction, weight and may help combat cancer. It is a powerful antioxidant and free radical scavenger that helps combat inflammation. It is made from the neurotransmitter serotonin.
During the fall as the light shifts to the longer, darker days of winter our pineal gland secretes more melatonin. The majority of people who experience SAD have an onset of depression in the fall or winter.
Fall/winter onset SAD symptoms
· Irritability
· Tiredness/low energy
· Problems getting along with others
· Hypersensitivity to rejection
· Heavy/’leaden’ feeling in the arms or legs
· Oversleeping
· Appetite changes (especially craving for carbohydrates)
· Weight gain
These folks are dragging…
However, some people are more affected during the spring and summer shift of light; because the days are longer in the summer, we produce less melatonin.
Spring/Summer onset SAD Symptoms
· Insomnia
· Poor appetite
· Weight loss
· Agitation/anxiety
· Depression
These folks are amped up…
Treatments
Light Therapy
For those with fall/winter onset SAD, full-spectrum light therapy is effective in alleviating depressive symptoms within a couple of weeks for most individuals. In order to help reset your circadian rhythm or sleep cycle, you expose yourself to the lights from 15 minutes – 2 hours daily. Insurance companies are more frequently honoring claims for these lights. You may need a prescription or doctor referral in order for your insurance to pay the claim, so find out first. Check out these websites if you are interested in learning more: Sun Box www.sunbox.com , or Apollo Health www.lighttherapy.com
Alternately, make sure that you spend ample time outside during the day; it is especially helpful if done within two hours of arising. Open blinds and trim tree branches that block sunlight. Arrange your furniture so that you are closer to bright windows.
If you experience spring/summer onset SAD, it would be beneficial to get black-out shades for your bedroom or a sleep mask that will block out any late evening and early morning light. In addition, you can help by implementing a “no-screens” time at least an hour before you go to bed: no TV, no computers, no phone, etc. Bright lights stop the production of melatonin. A salt lamp with a low watt bulb has the appropriate light wavelength to allow melatonin production to continue should you have to get up in the middle of the night so is an excellent choice for a night light.
Color Therapy
Blue, green, lavender, and pink are soothing colors. Yellow and orange are energizing. Use your clothes, office space, and other surroundings as your palate. Choose and surround yourself with the colors that are most beneficial to your symptoms.
Music/Sound Therapy
Relaxing music or natural sounds like running water or bird song can help reduce anxiety and lessen irritability, relax muscles and evoke a positive mood. Research suggests these sounds promote the release of endorphins, the body’s own painkillers. Additionally, playing a musical instrument can be therapeutic by involving you with others and building self-confidence.
Exercise
Regular exercise is very helpful for depression. Take a walk every day, even on days it may be a bit cloudy. Yoga, tai chi, and qi gong, are excellent choices as well.
Strenuous exercise releases endorphins and has been proven to give a lift to the spirit but should only be tried by those who are fit enough – don’t give yourself a heart attack to fight your depression!
Positive Attitude
Our outlook or interpretation of events has a huge impact on our mental health. Look at this aspect of your health. Mediation is recommended for everyone, but is especially helpful in combating depression.
Nutrients to combat Depression
The quality of your food is of great importance especially when being used therapeutically. Contact me for my “What to Eat” handout on food quality. In general, produce, meat and dairy should be organic; fish should be wild-caught, never farmed.
Essential Fatty acids
Why: Aids in the transmission of nerve impulses; needed for normal brain function.
Found in: Wild-caught Alaskan salmon, herring, mackerel, shellfish, sardines, flax seeds, walnuts.
Notes: Also supplement with a good quality brand like Nordic Naturals. Animal sources are more absorbable than plant sources.
Vitamin B Complex
Why: Needed for normal functioning of brain & nervous system.
Found in: Fish, poultry, meat, eggs & dairy. Dark leafy greens, legumes, whole grains, potatoes, bananas, tempeh, molasses.
Notes: Supplement with a B Complex and consider including additional individual B vitamins.
B5: most potent anti-stress vitamin
B12 & Folate (not folic acid**): deficiencies linked to depression
**Folic acid must be converted to Folate for the body to use it. Almost 50% of the human population has a problem in the conversion cycle, so it is best to supplement with folate.
Vitamin D3
Why: Inversely related to melatonin levels.
Found in: Salmon, sardines, tuna, raw milk, egg yolk
Notes: If supplementing, it is important that you choose Cholecalciferol or vitamin D3 rather than Ergocalciferol or vitamin D2. D3 is converted to the usable form in the body 500 times faster and is 87% more potent than D2. D3 is closer to the vitamin D we manufacture ourselves when exposed to the sun. Plant sources of vitamin D are Ergocalciferol while animal sources of vitamin D are Cholecalciferol. It is best to make our own vitamin D through sun exposure, however at our altitude, longitude and latitude it is impossible to make enough vitamin D during the winter. The second best source is from animals or fish oil.
Vitamin C
Why: Needed for immune function; aids in preventing depression.
Found in: Dark green veggies, sweet peppers, parsley, acerola cherries
Notes: If supplementing, choose one with bioflavonoids to aid absorption
Calcium
Why: Calming effect; needed for nervous system. Works synergistically with magnesium.
Found in: Sardines, salmon, milk, cheese, yogurt, eggs, soy, artichoke, green leafy veggies
Notes: Natural Calm makes a good product – Calcium/Magnesium blend that is highly absorbable
Magnesium
Why: Calming effect; needed for nervous system. Works synergistically with calcium.
Found in: Seaweed, bananas, tree nuts, eggs
Notes: Natural Calm offers only Magnesium as well
Iron
Why: Enhances oxygen transport and supports energy production.
Found in: Grass-fed beef, kale, spinach, bok choi, sprouts, nuts
Notes: Best to get from food; danger of overdose. Carbonyl iron is best if supplementing.
Zinc
Why: Those with depression are typically deficient.
Pumpkin seeds, parsley, oysters, egg.
Foods that contain the essential amino acids to combat Depression & Anxiety:
Tryptophan
Brown rice, dairy-cottage cheese, meat, Halibut, cod, salmon, apples, spinach, asparagus, blueberries, bananas, peanuts, organic soy protein, Mung beans, kidney beans, chickpeas(Garbanzo)
Tyrosine
Chicken, turkey, fish, dairy, peanuts, almonds, pumpkin seeds, sesame seeds, lima beans, avocados and bananas
Phenylalanine
Eggs, sesame seeds, sunflower seeds, meat, Alaskan whitefish, Pacific cod, dairy, organic soy protein
Nutritional Tips
· Decrease or eliminate caffeine and alcohol consumption. Caffeine interferes with sleep cycle and alcohol interferes with nutrient absorption as well as the sleep cycle.
· If you are nervous and wish to become more relaxed, consume more complex carbohydrates and avoid simple carbohydrates.
o Complex carbohydrates: green veggies, whole grains (oatmeal, quinoa or brown rice pasta, sprouted bread), starchy veggies (potatoes, sweet potatoes, corn, pumpkin), beans, lentils, peas.
o Simple carbohydrates: table sugar, brown sugar, honey, molasses, fruit drinks, jams/jellies, candy, soda.
· For increased alertness, eat protein meals containing essential fatty acids.
· Avoid diet sodas or other products containing aspartame (NutraSweet, Equal) as it blocks formation of serotonin.
· Avoid wheat products unless sprouted. Wheat gluten has been linked to depressive disorders and many people are unaware they have trouble digesting this protein.