This week, we want to discuss Seasonal Affective Disorder (SAD). What are the causes of this seasonal depression, and how can you fight back in a healthy way? As always, check out this week's tasty recipes and office updates. 
 

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What is SAD?

Seasonal Affective Disorder is a form of clinical depression which occurs in a seasonal pattern. Those who live in colder climates with fewer sunny days have higher rates of seasonal depression, although it is not limited to these climates. In the northern hemisphere, SAD affects people from September to April with the highest rates of occurrence between December and February.
 

Causes of SAD

While we don't know the exact causes of SAD, many scientists think that hormones will trigger attitude-related changes during certain times of the year. For example, melatonin might be produced in higher levels in the winter. This can lead to increased feelings of lethargy. It has also been found that circulating serotonin levels are decreased in people with SAD. Serotonin directly affects our mood and appetite.

Those who struggle with SAD experience symptoms annually, usually beginning in young adulthood. As with all forms of depression, there is a strong genetic component. Women are also affected by SAD at a much higher rate than men. 

SAD is far more common among people who live far north or south of the equator where where the daylight hours are shortened during winter months. SAD symptoms are linked to a vitamin D deficiency, which prevents the hypothalamus from working properly. This can lead to a disruption of circadian rhythms. When our circadian rhythms are out of whack, melatonin and serotonin levels are affected.
 

Symptoms of SAD


People suffering from SAD experience a depressed mood, decrease in energy, feelings of anger or irritability, trouble sleeping, a loss of interest in activities, difficulty concentrating, a decreased sex drive, and changes in appetite or weight. Sugar addiction and cravings for carbs and other 'comfort foods' are also common in people struggling with seasonal affective disorder. 
 

Natural Treatment Options for SAD

 

Exercise

Regular exercise has been proven to help with all forms of depression including SAD. While it can be difficult to find the motivation to exercise while you are feeling depressed, staying active increases the production of feel-good hormones and neurotransmitters that can help ease depressive feelings.

When exercising to elevate your mood, consistency is far more important than intensity or duration. It is more beneficial to exercise for 20 minutes, 5 days a week as opposed to working out for 2 hours, once each week. 
 

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Soak up the Sun

When you have access to sunlight during the cold, dark months, take advantage of it! Sleep with curtains and blinds open to wake up with the sunshine. You can also break up your workday with an early afternoon walk to soak up some vitamin D naturally.

Light box therapy is a popular treatment for SAD. Most people require between 15 to 30 minutes of therapy a day and will start feeling improvements within just a few days of use. Please note that light therapy boxes can come with side effects, like headaches or eye strains. While the light needs to enter the eyes, you shouldn’t stare directly at the light box, but rather continue your morning routine, such as eating breakfast, or reading the newspaper during your light therapy session.
 

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Add a vitamin D supplement

Vitamin D deficiency has been linked to depression. Most U.S. adults have some type of deficiency in the vitamin. Adding a supplement could help you feel better and even improve bone health and boost your immune system. We've linked Dr. P's Demulsion Max D3 below. 

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Eat a Healthy Diet

It always circles back to food!  People struggling with SAD tend to crave carbohydrate-rich foods. However, eating more carbohydrates will have a negative effect on mood. Instead, focus on eating a healing diet rich in protein, healthy fats, and dark leafy greens. These foods will keep hormones in check and boost serotonin levels. When you do get the urge to eat carbs, choose sweet potatoes or squash. Just be careful to not overdo it. 
 

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Reach out for help

All forms of depression can leave you feeling isolated. Reaching out to family and friends and establishing a support network is crucial. In many cases, speaking with a professional can be extremely beneficial in coping with clinical depression or SAD. 
 

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If you’re experiencing depression, you can call the following anonymous and confidential numbers:
National Suicide Prevention Hotline (open 24/7): 1-800-273-8255.
Samaritans 24 Hour Crisis Hotline (open 24/7): 212-673-3000
United Way Helpline (which can help you find a therapist, healthcare, or basic necessities): 800-233-4357

If you’re experiencing suicidal thoughts, call 911 or the National Suicide Prevention Lifeline at 800-273-8255.

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