SEASONAL AFFECTIVE DISORDER: 7 HERBS & SUPPLEMENTS YOU NEED TO KNOW ABOUT
Do you notice when the summer daylight hours end, and it is becoming darker earlier that your mood has notable shifts? You may suffer from Seasonal Affective Disorder also Known as SAD. The acronym aptly lives up to the name because this is the time of year where mood shifts and depression is the most prevalent; when the darker hours are longer than the active daylight hours, especially during December, January & February. Seasonal Affective Disorder occurs more often in women than men, with the onset age of between 18-30. Those further north from the equator are more susceptible. If you are a northerner like me then you know what the winter blues feel like, when it is already dark at 5pm and the sun doesn’t rise again until 7 am. The daylight hours feel hopeful but go so quickly then before you know it you are in the dark again and everything can feels dismal and gray. Here are some tips to get ahead of SAD before it takes over your happiness.
WHY DOES SAD HAPPEN?
Seasonal Effective Disorder happens because of disturbances in our bodies internal clock system. When the natural sunlight starts to decrease and there is more darkness than light our bodies melatonin & serotonin production is affected, both are necessary for the regulation and normalcy of the sleep wake cycle, as well as our mood. The other core problem is that if there is a decrease in natural sunlight then consequently there is a decrease in the opportunity to get Vitamin D, as our bodies makes vitamin D when the sunlight hits our skin. This is vital to seasonal affective disorder because lower Vitamin D levels have been associated with depressive disorders. A factor making sunlight even more vital is that there are very few foods that are naturally rich in Vitamin D, This is where light therapy can be very helpful, but more on that later.
What Are some of The Signs & Symptoms of Seasonal Affective Disorder (SAD)
Mood fluctuations
Irritable, Angry, Agitated
Feeling Overly Tired
Lack Of Energy
Sleep Disturbances
Decreased productivity
Feelings of Worthlessness
Weight Changes
Craving Carbohydrates
Avoiding Friends/ Family
Avoiding Activities
WHAT CAN BE DONE TO TREAT & PREVENT SEASONAL AFFECTIVE DISORDER (SAD)
Some simple LIFESTYLE changes that can be made:
Exercise
Taking Adequate Vitamins & Supplements
Low carb/ Low fat Diet
Normal Sleep Pattern
Stepping Out Daily During Daylight Hours
SUPPLEMENTS: TO AID IN RECOVERY FROM SEASONAL AFFECTIVE DISORDER SYMPTOMS (SAD)
#1 MAGNESIUM
Magnesium Deficiency is common among people with depression. Very low magnesium levels have been linked to a higher risk of depression. Magnesium is one of the most essential minerals in the human body, it is directly connected to the brain’s biochemistry. Case studies have shown a rapid recovery from depression (less than 7 days) from major depression using 125-300 mg of magnesium with each meal and at bedtime.
#2 ZINC
Zinc is an essential trace mineral that is frequently associated with boosting the immune system but is also responsible for regulation of our neurotransmitter pathways and keeps our adrenal glands functioning properly. Our adrenal gland is key in regulation of stress by releasing hormones like cortisol and adrenaline, zinc helps with the communication. A 2017 review found that low levels of zinc has been linked to depression & psychosis. Since our bodies do not produce or store zinc we need to take it in supplement form or eat foods with high zinc content like red meat, fish, oysters, crab. For adults the recommended daily allowance is 8mg for women and 11 mg for men.
#3 VITAMIN D
Low Levels of Vitamin D have been linked to increased risk and severity of Seasonal Affective Disorder. Studies have shown a connection between the lower the vitamin D levels the more intense depressive symptoms. The lack of sun exposure during the fall and winter months puts us at greater risk for vitamin D deficiency that then can lead to Seasonal Affective Disorder. Vitamin D is synthesized when the sunlight hits our skin, giving it the nickname the “sunshine vitamin” but when we do not have the sunlight readily available to us we have to go to plan B. The best way to keep your vitamin D at optimal levels is to stay on top of your supplementation of it through diet and daily vitamin D supplements. The Recommended daily allowance is 600 IU/day for those ages 1-70 years, but doses may vary depending on serum vitamin D levels. Speak with your physician if you have questions about your vitamin D levels
#4 MELATONIN
Melatonin supplements for some should be avoided during the winter months for those that suffer from SAD. Melatonin is a hormone produced by the pineal gland that responds to darkness by causing the body to feel sleepy. During the Winter/Darker months some people will produce more melatonin than others, those with SAD feel increasingly sleepy, lethargic and unmotivated due to the over production of melatonin. The combination of increased Melatonin and decreased Serotonin will begin to impact the bodies circadian rhythm (Our bodies internal clock) making it hard to regulate normal sleep patterns. One should consult with a doctor to decide if melatonin is right for them to take or if it will make SAD worsen.
HERBS THATS ARE USEFUL FOR SEASONAL AFFECTIVE DISORDER
#5 RHODIOLA ROSEA
Rhodiola is an adaptogenic herb that has been observed to aid in the resistance to chemical, biological and physical stressors. Rhodiola also helps to fight fatigue, in one study 100 people with chronic fatigue symptoms consumed 400 mg of rhodiola everyday for 8 weeks and they showed significant improvement in stress symptoms, fatigue, mood & concentration. Some seen swift improvement in stress levels and concentration after just 1 week of use.
Rhodiola helps to balance the brains neurotransmitters giving it similar properties to some of the commonly prescribed antidepressants, several studies have shown that rhodiola decreased depression symptoms while causing less side effects. Always Speak with your health care provider before changing or altering depression medications, visit the services section of this site to consult with one of our herbalists to see how to safely add Rhodiola for depression.
#6 SAFFRON
Saffron also known as the “Sunshine Spice” due to its ability to help one feel brighter & livelier while helping combat depression. This herb has been known to work well with prescribed antidepressants, showing a collaborative reduction in depressive disorders. Saffron works by increasing the levels of mood boosting neurotransmitters like serotonin one of the most important neurotransmitters in mood regulation. You can safely add saffron into your regimen by taking 30mg daily but as usual speak with your doctor before adding saffron if you are already taking antidepressants or book a consultation with one of our herbalists to safely add saffron to your regimen.
#7 LIGHT THERAPY FOR SEASONAL AFFECTIVE DISORDER
Light therapy is using artificial light to compensate for the diminished sunlight during the fall and winter months. The light therapy is delivered from a light box. You would simply sit in front of the light box for 20-60 minutes, preferably in the morning . This is the perfect opportunity to sit and sip some tea from our tea shop , read a good article or book, do some deep breathing or a short meditation while your body absorbs the light.
How To Use & Choose a Light Box
There are many options when you start searching for a light box, it can be overwhelming. Amazon has hundreds of light boxes to choose from. The main thing to look for is the amount of light that a box illuminates, which is measured in Lux (lx). A light box should provide approximately 10,000 Lux of light while producing as little UV light as possible. Make sure your lamp is for seasonal affective disorder rather than a lamp for skin disorders, those may deliver too much UV and not be therapeutic for SAD.
LIGHT THERAPY TIP: Keep light about 18-25 inches from your face. Keep your eyes open while looking left, right, up and down. Avoid looking directly into the light as it can be damaging to the eyes. But do keep your eyes open.
WRAP UP
The major key to managing Seasonal Affective Disorder is to get ahead of it. Once the summer months are coming to an end and fall is approaching, this is a good time to pay attention to your supplements. Take them daily and diligently, get out the house whenever you can to let some sun hit your face. Go outside on your lunch break whenever you see the sun peeking out, try to keep a regular sleep schedule and eat a well balanced diet. Be mindful of mood shifts and changes, If necessary contact your healthcare provider and speak to a therapist for additional support.
CLICK THE HOLISTIC HEALTH COACHING LINK: TO BOOK A CONSULTATION FOR SUPPLEMENT, LIFESTYLE & HERBALIST SUPPORT.
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1. U.S News(2022)Vitamin D Deficiency and Depression https://www.usnews.com/wellness/mind/articles/vitamin-d-for-depression#:~:text=A%20study%20published%20in%20Nutrition,treatment%20with%20vitamin%20D%20supplements.
2. NIH National Center for Complimentary and Integrative health (2019) Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
3.Olivia Cools, Kaat Hebbrecht, Violette Coppens, Laurence Roosens, Andy De Witte, Manuel Morrens, Hugo Neels & Bernard Sabbe (2018) Pharmacotherapy and nutritional supplements for seasonal affective disorders: a systematic review, Expert Opinion on Pharmacotherapy, 19:11, 1221-1233, DOI: 10.1080/14656566.2018.1501359
4.Petrilli MA, Kranz TM, Kleinhaus K, Joe P, Getz M, Johnson P, Chao MV, Malaspina D. The Emerging Role for Zinc in Depression and Psychosis. Front Pharmacol. 2017 Jun 30;8:414. doi: 10.3389/fphar.2017.00414. PMID: 28713269; PMCID: PMC5492454.
5.Iovieno N, Dalton ED, Fava M, Mischoulon D. Second-tier natural antidepressants: review and critique. J Affect Disord. 2011 May;130(3):343-57. doi: 10.1016/j.jad.2010.06.010. Epub 2010 Jun 26. PMID: 20579741.
6.Hull M, Wandler K. The Recovery Village: Supplements & Vitamins for depression (2022)
**We are happy to provide our readers with information on various health & wellness topics. But none of our information replaces consulting with your healthcare provider or mental health therapist. We also always encourage everyone to do your own research.
** If you are struggling with mental health and have thought about hurting yourself contact your therapist immediately or call the National Suicide Prevention Lifeline offers services to talk to a skilled counselor 1-800-273-TALK (8255).
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