Seasonal Affective Disorder

     It's hard to imagine looking forward to winter if you suffer from Seasonal Affective Disorder or SAD.  This is especially true if you live on the west coast.  During the months between November and March, less than 25% of the days are sunny.  For many people those grey low-hanging clouds, the fog and rain can be downright depressing.  Fortunately, there is an effective solution.

What is SAD?

     SAD is a form of clinical depression that follows a seasonal pattern.  About 2-4% of Canadians suffer from this disorder, but the figure may be higher due to the lack of proper information for both patient and doctor.  Women are eight times more likely to suffer from SAD than men and it often first appears during the 20's and 30's.  The number of people over 65 suffering from this disorder is considerably lower with the rate beginning to decline around the 50's.  More individuals may suffer from this disorder as the severity and symptom picture may vary from person to person.  Some individuals may suffer debilitating symptoms while others experience milder ones.  It also depends on how willing an individual is to seek out treatment.  With the negative stigma attached to depression and mental disorders, many individuals remain undiagnosed and suffer with their condition for years.

     Here is a list of symptoms from the Mood Disorder Society of Canada:

  • Low mood, reduced interest in normally pleasurable activities, decreased concentration
  • Oversleeping (often an increase of 4 hours or more each day)
  • Low energy and fatigue
  • Intense craving for carbohydrates and sweets
  • Weight gain
  • Withdrawal from social contacts
  • Depression

    The causes of SAD are thought to be related to the number of daylight hours. 

  • Low levels of light may alter chemicals in the brain which in turn cause hormonal disruption. 
  • Individuals with reduced retinal sensitivity to light may have a higher incidence 
  • Low winter temperatures may trigger the body to rest and disrupt circadian rhythms
  • Individual sensitivity to barometric pressure and precipitation levels may be a factor

     In addition, psychological mechanisms and personality traits may predispose or contribute to the incidence.  Whatever the causes, SAD is a disorder that can be debilitating. 

There is hope!  The treatment can be as simple as using special lighting to increase your number of daily light hours. 

The Solution!

    What is it about light that helps run our bodies so smoothly? In a recent study light therapy was used in the workplace as a means of treating depression caused by Seasonal Affective Disorder.  Of the thirty participants receiving morning or afternoon light, all experienced a significant reduction in depression ratings and improved subjective mood, energy, alertness and productivity scores.  It isn't just any light that takes the edge off SAD symptoms

    Light therapy uses a specific range of light wavelengths, or very bright, full-spectrum light, for a prescribed amount of time.  While the full spectrum lighting from the sun is the ultimate treatment for SAD, it is not always possible to get enough during the winter months.  The most commonly used form of light therapy uses a bright light box fitted with high-intensity light bulbs using either full spectrum or white light.  A health care practitioner will prescribe a set amount of exposure time to this light.

     Adequate light is vital to healthy living especially when it comes to maintaining our body's circadian rhythms.  This internal clock controls numerous functions from hormone levels to sleep and wake cycles.  Proper amounts of light keep this rhythm balanced.  Research has shown that light is turned into electrical impulses by the eye.  It travels along the optic nerve to the brain, triggering the release of the mood-altering chemical serotonin and other chemical messengers.  

Health Benefits of Light Therapy

    

     Light therapy has been used effectively for over 20 years.  Studies have shown that even after only a week of daily morning sessions, symptoms  improve significantly.  Not only does this therapy increase the amount of mood-elevating serotonin, but it also suppresses daytime levels of melatonin (a substance that promotes sleep).

     These changes in the neurotransmitters translates into more energy, better moods and as an added bonus, a reduction in carbohydrate cravings.  It doesn't just stop there however.  Light therapy has also been used in treating depression with PMS, chronic anxiety, panic attacks, severe jet lag and in some cases, eating disorders. 

     For those who dread the dark winter months, there is hope.  With the proper diagnosis and treatment protocol it could take as little as 20 minutes a day to start feeling better.