during the winter? Lighten up
By Cathy Seigerman
winter approaches, some people may feel more tired and depressed.
It might not all be related to the holiday season and its accompanying
some of it up to "seasonal affective disorder," or SAD
for short, a type of depression that can occur as the amount of
natural light decreases. Artificial light therapy can help.
onset of SAD correlates with shorter periods of daylight and is
more common in northern latitudes. "The body's internal clock
doesn't run at 24 hours and needs to be reset by light each day,"
said Dr. Mark Rapp of U.Va. Psychiatric Services. "As the
amount of available daylight declines during the winter, the clock
may not be reset correctly, and body rhythms are thrown out of
sync. As a result, you feel lousy."
with SAD "may gain weight because they crave carbohydrates
or sugary foods, and sleep excessively," he said. "They
also may become socially withdrawn or irritable, and unable to
concentrate. Typically, they feel worse in the morning than in
the evening, the reverse of the non-seasonal depression pattern."
estimated 10 million Americans complain of SAD, and women tend
to be more susceptible to it than men.
scientists also link SAD with production of a hormone called melatonin,
which the body produces more of in darkness. It causes people
to become drowsy, and some researchers suspect people with SAD
release more melatonin than others. Other chemicals produced in
the brain, serotonin and dopamine, also may play a role.
practical and effective therapies that can help reduce SAD symptoms
include getting regular aerobic exercise, taking walks outside
on your lunch hour, eating fewer calories and not getting too
stressed out, Rapp said. "These techniques help with all
types of depression, and are especially recommended during the
treatment for SAD is a box that shines artificial bright light
from fluorescent tubes or incandescent bulbs. Exposure to this
type of light therapy for half an hour to an hour daily seems
to work for some people. Recent studies suggest that it is both
safe and effective, with few possible side effects, which are
mostly mild, he said. Light therapy is not advisable for people
with retinal problems or people who take medications that cause
sensitivity to light. Anyone considering buying a light therapy
box should consult a physician first.
"Bright light therapy may be more effective in producing
full remission of symptoms of SAD than established antidepressants,"