SEASONAL AFFECTIVE DISORDER (SAD)
Few people would admit to looking forward to winter, but if
you find you're spending it in a state of misery, overeating and oversleeping,
and experiencing mood changes, then beware, for these are classed as classic
symptoms of SAD. Many who suffer this disorder also experience other symptoms,
such as a weak immune system; this leaves them vulnerable to colds and other
diseases.
Essentially, the theory says that SAD is caused by a chemical
imbalance in the hypothalamus (an organ at the base of the brain) which is
triggered by the shortening of daylight hours and the lack of sunlight in
winter. During the night the pineal gland produces melatonin which makes us
drowsy. Come a bright light (such as a sunny morning) and the gland stops
producing it, and therefore we wake up. This explains why in summer you wake up
full of energy and quickly, while in winter you tend to lag and feel slow. Many
of us will experience some kind of discontentment on grey days with little hope
of sunshine.
What are
the symptoms?
-
Sleep problems: Usually a desire to oversleep and
difficulty to stay awake.
-
Lethargy: Feelings of fatigue and inability to carry out
your normal routine.
-
Overeating: Cravings for sweet foods and carbohydrates.
-
Depression: Feelings of misery, guilt and loss of
self-esteem.
-
Social problems: Irritability, desire to be alone and
binge drinking.
-
Anxiety: Inability to tolerate stress.
-
Loss of libido: Decreased interest in sex and physical
contact.
What can
you do?
If you experience a mild winter blues try these self-help
tips to lighten up your day. If you have more discomfort or have any query you
should ALWAYS consult your GP for further help.
-
Many people say that warmth and light lifts their spirits. So
either snuggle under and electric blanket and/or take a ginkgo supplement which
is said to improve circulation.
-
Eat a well balanced diet and add some multivitamin
supplement.
-
Consider buying a lightbox or special fluorescent bulb. Light
therapy (exposure to very bright light) has proved to be effective in up to 85%
of cases. Average house/office lights emit 200-500 lux but the minimum dose
necessary to treat SAD is 2,500 lux. Compare that to a bright summers day which
reaches up to 100,000 lux.
-
Work some daily activity which takes you outside and involves
a bit of exercise. Also do some exercise as it has been proven to have an effect
on the state and health of your mind.
-
Add some aromatherapy to your bath such as grapefruit, rose
and geranium.
-
Buy a humidifier or put containers with water on top of your
radiators as a dry atmosphere drains energy.
-
Keep weight gain to a minimum so avoid cookies. Eat complex
carbohydrates such as cereals or wholegrain foods to give you energy throughout
the day.
Further
Information
