For those with seasonal affective disorder (SAD), the fall and winter months can be depressing, to say the least. Shorter days, lesser sunshine, and chilly temperatures make for an obvious disruption in the body’s circadian rhythm, which sometimes leads to feelings of depression.
Come January and February, individuals with SAD may feel like not even getting out of bed in the morning. Other symptoms include weight gain, irritability, and social avoidance. At Southwest Spine and Pain Center, we know the wintertime can be a hard season for our chronic pain patients. With locations all across Utah, we hope to better serve all of our patients, especially during difficult times.
Though the exact cause of Seasonal Affective Disorder is still unknown, physicians and scientists believe that the increased hours of nighttime disrupt the serotonin and melatonin levels in the brain. One study conducted at the University of Toronto found that people with depression showed improvements as their vitamin D levels increased over a year. Research shows that roughly 7 out of 10 Americans are not getting enough vitamin D during the wintertime. Doctors typically recommend a 600 International Units (IUs) for the recommended daily dosage of vitamin D.
A 2011 study found that low omega-3 levels in mice drastically changed brain activity. The mice had decreased brain function and showed signs of depression and other mood disorders. Adding foods high in omega-3s are good for your overall health. Research suggests that omega-3s help the brain maintain healthy levels of dopamine and serotonin. You can find plenty omega-3s in cold-water fish (ie salmon, herring, sardines, anchovies).
While the bodies of people affected by SAD are often deprived of these nutrients, their bodies also crave carbohydrates. Some scientists will agree that snacking on carbs will help reduce symptoms of SAD, but others link depression to the over-consumption of them. One study showed that 30 grams of carbs, roughly 120 calories, per day was sufficient for developing serotonin. However, sweets and simple carbohydrates such as doughnuts and white rice, rapidly raise blood sugar levels. This rise will also raise insulin levels and cause the blood sugar to be quickly metabolized.
A drop in blood sugar can cause fatigue, headaches, and irritability, which will only worsen SAD symptoms. For the SAD snacker, choose snacks such as popcorn or pretzels.
Winter is supposed to be a time for family and creating memories. Don’t let depression ruin your holiday season. Talk with a Southwest Spine and Pain Center specialist immediately. There are lots of ways to combat Seasonal Affective Disorder, and we’re here to help.
If chronic pain is impacting your life, don't wait to schedule an appointment at Southwest Spine and Pain Center. With four locations and same day appointments, the pain management specialists at Southwest Spine and Pain Center are dedicated to helping those who suffer from chronic pain live the life they want to! To schedule an appointment, visit our locations tab!
The advice and information contained in this article is for educational purposes only, and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.
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