Tag Archive for: Seasonal affective disorder

What is SAD?

While those of us on Vancouver Island have been enjoying a recent spell of Autumn sunshine and mild temperatures, it is still that time of year when the usual weather takes a turn for the darker and colder variety. With that, comes the reminder for many people that Seasonal Affective Disorder is right around the corner.

Seasonal Affective Disorder , commonly referred to as SAD, is a mood disorder subset that predominantly affects people who have otherwise unaffected mental health throughout most of the year. People who have SAD however, exhibit depressive symptoms at the same time each year, most commonly in the winter. Although it is generally thought of as a strictly winter time affliction, SAD can occur at anytime of the year with mood variations always causing seasonal or summer depression. The seasonal mood variations are believed to be linked to sunlight exposure or lack thereof.

SAD is a type of depressive disorder and sufferers may exhibit a wide range of associated symptoms which can include: loss of interest in activities, isolation and withdrawal from social interaction, sleep disruption, appetite problems, difficulties with concentrating and making decisions, decreased sex drive, a lack of energy, irritability and anxiety. Symptoms can range from mild to severe and can affect many areas of a person’s life. Research has shown that variations in symptoms do occur based on which season the sufferer usually experiences SAD. Summer or springtime SAD symptoms tend more towards insomnia rather than over-sleeping and a decreased appetite and weight loss rather than the winter SAD usual of increased appetite and weight gain.

Not all people who live with SAD experience intense symptoms however. A milder form of SAD, Subsyndromal Seasonal Affective Disorder (SSAD), is common in some form or another in many people over the winter months especially.  SSAD sufferers can often find relief from symptoms of low energy or a feeling of being “down” through regular exercise and increased outdoor activity, particularly on sunny days, which increases exposure to sunlight, helping to alleviate symptoms.

Treatment and Management

Treatment options for more severe cases of SAD can include a number of different methods. As a first step, consult with a medical practitioner to discuss your symptoms and any underlying disorders that you may have. SAD has many of the same symptoms as a number of other disorders and a professional consultation is necessary to make an accurate diagnosis.

Light therapy, also known as phototherapy, is one of the most widely used treatments and is often times sufficient in mild to moderate SAD. In light therapy, the person uses a specially designed light box or lamp which mimics natural outdoor light, affecting the brain chemistry. It is usually done for up to an hour, first thing in the morning for the most benefit. Light boxes are usually seen as the first step in treatment, along with regular outdoor exercise and consistent sleep patterns.

Medications and psychotherapy may be used as well in more severe cases or in patients that do not respond as well to light therapy. A medical professional can assist in determining if those options are needed.

Other effective options for alleviation of symptoms can include mind-body practices such as meditation, yoga, music or art therapy as well. Acupuncture has been shown to have a strong impact on SAD symptoms, helping to minimize mood swings and stabilize sleep patterns and appetite disruptions. At Diversified Health Clinic, our Acupuncturist has many options that can help with symptoms of SAD and SSAD.  

There are numerous directions to look into for treatment and help in managing Seasonal Affective Disorder and the outlook is positive as research shows that it can be managed effectively and successfully. One important factor is to educate yourself about your own specific range of symptoms and what works for you.

 

Tips On Exercising Outdoors During WinterWinter is here, and cold weather can discourage even the most dedicated exercisers.  So for those of you who might need some tips on exercising in cold weather… here you go!

#1 Warm Up

Take 10 minutes and do some low level aerobic exercises and stretches indoors to help your body start to warm up.

#2 Dress in Layers

Many folks make the mistake of dressing too warmly for exercising in cold weather.  When you exercise, you generates a significant amount of heat, and once your sweat starts to dry, you can get chilled.  So to avoid this situation, dress in layers.

Make sure the first layer is made out of a synthetic material, which will draw your sweat away from your body.  Next, add a layer of fleece or wool for insulation, and top this off with a waterproof outer layer that will keep you dry if it rains or snows.

#3 Protect Your Hands & Head

In cold weather, blood flow is concentrated on your body’s core and a substantial amount of body heat is lost from uncovered heads and hands; so wearing a hat, such as lightweight fleece cap, and gloves will help your body retain heat.

Wear your gloves, and hats before you go out side and become cold… you can remove them as you begin to work out and begin to sweat.

#4 Choose Appropriate Gear

This time of year it is dark in the mornings and starts getting dark in the late afternoon, so when exercises outside, always wear reflective clothing.  Find out what the weather conditions will be like during the time you’re planning to be outdoors and factor in how long you plan to be outside, and what activity you will be doing so you can dress accordingly.

#6 Use Sunscreen

You can get sunburned all year round — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and don’t forget to wear sunglasses to protect your eyes.

#7 Stay Hydrated

You need to stay hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink plenty of fluids before you head outside, and be sure to bring some along with you.

If you suffer from Seasonal Affective Disorder (SAD), getting outside and exercising during the day will help alleviate your symptoms.

Contact our Physiotherapists if you would like some suggestions on great warm-up stretches that are activity specific.

T_Seasonal_Disorder_enHD_1Seasonal affective disorder (SAD), also known as seasonal depression, is a mood disorder in which people experience depressive symptoms in the fall and winter months.

Our moods and energy levels fluctuate with the seasons.  Traditional Chinese Medicine understands these seasonal cycles, and that conflict in the body causes stress, which can result in SAD.

Low levels of vitamin D and limited exposure to ultraviolet-B on their skin,can also result in SAD.

What is Seasonal Affective Disorder?

Seasonal affective disorder is a type of depression that people experience at the same time every year.  Typically symptoms start in October and continue until April.  The symptoms include:

  • Irritability
  • Headaches
  • Extreme fatigue
  • Increased appetite/cravings
  • Lack of concentration
  • Decreased libido

There are many theories as to what causes SAD, and most of the theories involve light.  Serotonin, a neurotransmitter that affects mood, is triggered by light, and that the decreased serotonin is the culprit.  Others theories involve melatonin, a hormone that affects sleep and mood, because it is affected by darkness.  In either case, light plays a role.

Acupuncture is a very effective option for treating SAD.  Anxiety, SAD, and other mood disorders respond very well to acupuncture.   Acupuncture has been proven to relieve stress and have a relaxing, calming effect on the body. Patients suffering from SAD will often feel immediate relief following a treatment. With regular, continued treatments, acupuncture can help to minimize and prevent SAD symptoms and help the body adapt to seasonal changes.

Acupuncture helps our bodies to regain its natural balance by correcting various systems that are responsible for sleep, energy, and immune system.

Advice for Seasonal Affective Disorder

  • Limit carbohydrates in the form of starches and sweets; add more protein and dark coloured vegetables to your diet
  • Avoid overeating or gaining weight
  • Exercise regularly by walking 15 minutes a day when there is the most sunlight
  • Work by a window to allow exposure to natural light
  • Go to bed earlier and get up earlier so you maximize daylight hours
  • Think positive – keep a gratitude journal

These are health-promoting strategies that will help to relieve your seasonal symptoms and improve  your health.