Are the Winter Blues Getting You Down?

It is estimated that up to half a million people suffer from what has been termed ‘The Winter Blues’, or its more severe counterpart Seasonal Affective Disorder (SAD), between September and April each year.

But what exactly is the ‘Winter Blues’, how would you know if you had it, and what could you do to combat the condition?

The change in mood and general lethargy associated with the Winter Blues is caused by the shorter days and reduced hours of sunlight during the winter months. This can have an impact on our brain and body.

In simple terms, the body experiences a chemical imbalance. The brain produces less serotonin, (usually referred to as the ‘feel good’ hormone), and unstable amounts of melatonin, accounting for the changes in mood, energy and concentration levels experienced by sufferers.

Symptoms

The Winter Blues can affect different people in different ways, but the most common symptoms are:

• Increased feelings of lethargy and difficulty waking up in the mornings

• Low spirits and feelings of gloom

• Difficulty concentrating and thinking creatively

• Increased craving for carbohydrate-rich foods, like chocolate or sugar drinks, which can lead to weight gain

Combating the Winter Blues

Light Therapy
A range of Light or SAD boxes are now available which increase the amount of high intensity light absorbed by sufferers during the winter months. The SAD Association reports that light therapy has shown to be effective in up to 85% of diagnosed cases, with sufferers experiencing increased energy levels and improvements in mood. Light boxes are not available on the NHS, but can be purchased from specialist retailers, starting at under £100.

Diet
Although sufferers crave the immediate ‘rush’ of sugar based foods, they would do better to increase serotonin levels more naturally, by consuming complex carbohydrates like pasta and brown rice, and simple carbs like those found in fruit and fruit juices. These increase Serotonin gradually and have a longer lasting effect on the body’s energy levels.

Sleep
Sufferers should make a point of exposing themselves to as much sunlight as possible in the winter months – limiting the desire to stay in bed. Regular routines associated with both going to bed and getting up in the morning also help to reduce the Winter Blues.

Water
Staying hydrated helps the body to flush out toxins and facilitates the effective working of the nervous system, which in turn helps to stabilise bodily functions.

Medication
Traditional antidepressants have not been found to be particularly useful for the treatment of SAD, as they can often worsen some of the symptoms, like sleepiness and lethargy. The SAD Association does make the point that some non-sedative medication can alleviate feelings of depression and combine well with light therapy. However, increased numbers of people are discovering the benefits of more natural remedies in the alleviation of their condition.

Natural Remedies
There are several effective remedies that can combat the negative impact of the blues. These include; Rhodiola, (also known as Golden Root or Rose Root, which increases serotonin activity), l-theanine, (a highly effective anxiety reducer and mood enhancer), B vitamins, which support the central nervous system and St John’s Wort. It is always advisable to seek the advice of Natural Health professionals when considering the most appropriate remedy – especially if combining with medication.

Therapy
Many sufferers find that traditional and alternative therapies can help them to relax and cope with their condition through the winter months. Psychotherapy, counselling, hypnotherapy and the alternative therapies are all possible ways of reducing the negative effects of the condition.

MG