Everyone has heard the phrase “seasonal depression” floating around, especially now that it is getting dark out at 5 pm, but what is seasonal depression really?
The medical name for the winter blues is Seasonal Affective Disorder, or SAD. The American Psychiatric Association says it affects over 10 million Americans 40% of the year.
Typical symptoms include acute sadness, loss of energy despite increased sleep, noticeable loss of interest in previously enjoyed activities, feelings of worthlessness, and even thoughts of suicide. A more general definition is major depression that only occurs or becomes heightened during the winter.
There are many potential causes of SAD, but the most common is a change in one's circadian rhythm. The sun setting earlier causes our hormones to change and decreases serotonin production. Serotonin is associated with happiness and also helping create melatonin, the hormone that helps promote sleep.
SAD may seem inevitable, but there are many self care tips one can employ to help combat its symptoms.
Exercising 30 to 60 minutes a day can promote serotonin production as well as the production of another feel-good hormone endorphin. Exercise also promotes a healthy immune system, thereby preventing infections that may affect mental health. Most student athletes already get their daily recommended activity from practice, but non-athletes can achieve sufficient exercise through walking, yoga, weightlifting, and running, to name a few options.
In addition to exercising, a healthy diet low in processed ingredients and high in fiber can help combat SAD as well as prevent acne and colorectal cancer. Diets high in processed foods trick our bodies into thinking we are sick. This is due to the fact that junk foods are usually low in important nutrients. Your body sees this lack of proper nutrition as a symptom of being ill. As a result, your immune system will trigger an immune response. Researchers believe this inflammation is the link between poor nutrition and depression.
Lastly, sleep is a major factor that may influence SAD. The time change is enough to cause one's body to malfunction, so it is important to go to sleep and wake up around the same time every day, even on the weekends, to prevent further symptoms.
Sleeping too much or too little can heighten the symptoms of depression and promote obesity and even infertility. It is especially important for teenagers to get enough sleep, as this is when human growth hormone is secreted from the pituitary gland. Human growth hormone, or HGH, is responsible for growth spurts and muscle formation, and sleep deprivation causes an HGH deficit. Therefore, a lack of sleep can inhibit growth and promote muscle loss. For more information about sleep, see “One Hour Can Change Your Life” by Sophie Dubovoy
It is important to take care of oneself during the winter. SAD affects tens of millions of Americans each year, but it is not inevitable. Self care and a good diet are often sufficient tools to fight the blues.
Comentarios