How to deal with Seasonal Affective Disorder (SAD)

·     How common would you say Seasonal Affective Disorder is in the UK, and is it increasing? If so, why is that?

SAD has a higher prevalence during winter months in countries further away from the equator , such as the UK which sits in the higher latitudes of the northern hemisphere. A theory is that shorter days equate to less sunlight causing lesser degree of the neurotransmitter serotonin as it is converted to melatonin to encourage sleep.  An estimated 2 million diagnosed with SAD in the UK. 75% of these being women.  

The first classification of SAD as a medical condition was in the 1980s by the National Institute of Mental Health (NIMH). However, it is likely that there has been a steady trend in SAD occurrence since the industrial revolution.  Two centuries ago 75% of workers were outside in natural sunlight with manual labour jobs whereas in the modern world the inverse is true.  The new headway of modern technology has given a dawn to social and work opportunities to perform tasks outside of a persons natural body clock therefore putting it out of keel and therefore increasing the incidence of SAD and related conditions

·     Is there a difference between having the winter blues, and actually being diagnosed with SAD?

Yes there is a difference between the two. Between September and March many people can associate with the ‘winter blues’- feeling of dislike to waking to dark mornings, having shorter days, eating more and getting up in the morning is becoming more of an uphill struggle. However, when experiencing SAD these feelings are heightened and additional symptoms can be experienced from the list below:   

Depression

Lethargy

Carbohydrate cravings

Anxiety

Lack of concentration

Apathy

Suicidal thoughts

Increased appetite

Irritability

Loss of libido

Low immunity status

lack of need for social interaction

digestive discomfort

·     Is there anything we can do to prepare for the onset of winter to avoid suffering when the winter hits – looking at both diet and lifestyle?

Before the winter get your vitamin D status checked by the doctor as a low vitamin D status has been associated with poor immunity and anxiety and depression through the winter season.

Ensuring a healthy diet is inplace may have its benefits as a biological increase of melatonin during the winter months may increase ghrelin. Ghrelin when concentrated in blood plasma levels may over stimulate the appetite and encourage social avoidance.  Therefore, maintaining a blood sugar balance in a tight equilibrium from a diet rich in protein and low in refined carbohydrates may sustain energy levels, support mood and help with satiety. An example of nutrient dense foods to include could be oily fish, nuts, seeds avocado and spirulina to provide essential fatty acids to support brain tissue integrity and hormonal levels, and amino acid l-tryptohphan , a precursor to serotonin.    As well as having a good level of fats and proteins soluble and insoluble fibres and probiotics will be important to support the removal of toxins through the digestive tract. Peristalsis during the winter may become less frequent due to low serotonin levels, therefore supporting and building up a healthy gut biota is preferable for the first line of defence in immunity, energy levels and healthy neurotransmitter response through gut B vitamin synthesis.   

·     What can we do during the winter months to try and overcome SAD, especially when people when feel less inclined to be outside?

Vitamin D is synthesized by humans in the skin from 7-Dehydrocholesterol upon exposure to ultraviolet-B radiation from sunlight. Low blood status of vitamin D levels in winter is linked with poor immunity, depression and anxiety.  Taking a winter holiday close to the equator for the sun to boost serotonin and vitamin D levels may help improve mood and energy.

When in the UK exercise inside first to encourage endorphins and then take the last half of your fitness regime outside.  By going outside you will be naturally boosting serotonin through daylight to support a healthy mood
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·     What supplements would you recommend during these months to help?

Vitamin D Serum calcidiol levels do not plateau until after 3-4 months of supplementation, so short term supplementation may not correct low levels sufficiently. Long term supplementation is required at high intake and safety data suggests this can be at levels of at least 1000iu per day.

Omega-3  and 6 fatty acids  to help support cognitive function, nervous system and hormonal integrity.

B  vitamins are required for the release of energy from food, for the healthy function of the nervous system and for the production of hormones. 
   

Probiotics to encourage a healthy gut flora to support the elimination and nutrient absorption process that may have been affected by low levels of serotonin.

5-HTP can be naturally found in griffonia simplifica seed. 5-HTP is a precursor to the neurotransmitter serotonin and therefore it may help regulate mood and memory.