Depression and Seasonal Affective Disorder: Natural Treatments Alternatives by:C.R. Robinson

As a resident of the Midwest, I have lived all my life with the beauty (and the beast) that is commonly referred to as the changing of the seasons

. There is something so great about those first snowflakes starting to fall as winter slowly approaches. But then, when the days become ever shorter, the cold ever colder, and the sunlight seems to disappear from your life, the miracle of that first snowfall can easily become a distant memory.

During these winter months, when the sunlight is scarce, many people experience a form of depression called Seasonal Affective Disorder (SAD). This condition can also be referred to as having the Winter Blues. For many, SAD can produce mild symptoms including feeling tired all the time, craving carbs and When the symptoms of SAD are mild, they are often written off as the inevitable effects of the gloomy days of winter.

For about 4-6% of the general population , however, the symptoms of SAD cannot be ignored or even tolerated. Severe symptoms of Winter Depression can adversely affect every part of a person's daily routine and be truly life altering. These symptoms can include feelings of hopelessness, anxiety, excessive fatigue, and a basic lack of interest in things that once brought pleasure .

While there are pharmacological choices out there to deal with SAD and other forms of depression, many times the risks of side effects can outweigh the benefits. Dealing with a host of adverse side effects can potentially even exacerbate a SAD sufferer's feelings of anxiety.

So what can you do? Well fortunately, there are some natural alternatives out there to help cope with depression, seasonal or otherwise.

Exercise:

When you feel depressed you may feel that you are tired all the time, that you are listless and unmotivated. This is caused by a lack of Serotonin in the brain. Exercise can help to naturally increase the levels of Serotonin and boost your mood. Also, since increased appetite and weight gain may be symptom s that you're experiencing, physical activity can help to drop those added pounds and make you feel better about yourself. It may be hard to get motivated, but it's worth the effort.

Sunshine:

Although the winter months are lacking in natural sunlight, find it where you can. Go on a brisk winter walk when the sun is gleaming off the snow. The fresh air as well as the Vitamin D filled sunlight will be good for your body and your mind.

Vitamins and natural supplements:

There are several natural supplements that are thought to be of benefit to people who suffer from depressive disorders. Speaking once again about Serotonin, Vitamin B is effective for increasing Serotonin levels to provide an uplifting effect. Omega 3 fish oil is also thought to help with boosting mood levels as is St John's Wort. St John's Wort has been found to work as well as some popular prescription anti-depressants without all the adverse side effects.

Vitamin D, in supplement form or from Vitamin D rich food sources such as milk and fish may help, particularly for Seasonal Affective Disorder. Cod Liver Oil is also a good source of Vitamin D. It is best to get your 25(OH) D level checked to see if you are Vitamin D deficient. If your levels are below 35 ng/mL, you are Vitamin D deficient and should get treatment.

Yoga:

Scientists at the Boston University School of Medicine and McLean Hospital have concluded that depressive disorders are associated with low levels of gamma-amino butyric acid (GABA) in the brain and that practicing yoga may help by raising these levels. . GABA can also be helpful when taken in dietary supplement form.

Water:

Water is the life blood of the body. Many problems including depression can be linked to dehydration since 85 % of our brain tissue is made up of water. Try drinking water each day instead of sodas or caffeinated drinks which can actually have a dehydrating effect. Remember, not all liquids are alike. Drink pure, fresh water, and lots of it.

Light Therapy:

Researchers Dr Alfred Lewy and Dr Robert Sack at the National Institute of Health found that patients suffering from the Winter Blues had Circadian Rhythms that were 'out of whack.' Circadian Rhythms are the body clock's daily signals that control mood and energy levels. They found that using light therapy at certain times of day could correct these Circadian Rhythms and in so doing, relieve the symptoms of SAD.

During light therapy treatment, the patient sits near a light box which gives off a bright light that mimics natural sunlight. Light Therapy is used for treatment of SAD and recent studies have also shown it effective in the treatment of non-seasonal depression as well as sleep disorders, jet lag, and skin conditions. There are several forms of light therapy including 10,000 lux full spectrum, BlueWave, and BrightWave therapies.

Remember to check with your doctor before beginning any treatment program to see if it is right for you.

For more information about light boxes and Seasonal Affective Disorder go to http://www.lighttherapyessentials.com

Sources:

"What is SAD?" The Environmental Illness Resource 19 March 2009 http://www.ei-resource.org/illness-information/related-conditions/seasonal-affective-disorder-(s.a.d)/

"Seasonal Affective Disorder: Signs and Symptoms" PsychiatricDisorders.com 19 March 2009

Liddell, Amber "Therapy Tips for Seasonal Affective Disorder" SelfGrowth.com 19 March 2009

Balch, James F, MD "Natural Way to Relieve Depression" Sept 23rd, 2008 Articlesbase 19 March 2009

"Herbal Relief for Depression: St John's Wort (Hypericum)" Natural health and Longevity resource Center 19 March 2009 http://www.all-natural.com/hyp-1.html

"Dietary Supplement Fact Sheet: Vitamin D" Dec 11, 2008 Office of Dietary Supplements National Institutes of Health 19 March 2009 http://ods.od.nih.gov/factsheets/vitamind.asp

"Vitamin D Council: Vitamin D and Depression" Dec 7, 2008 Discover and Recover: Resources for Mental Wellness 19 March 2009 http://ods.od.nih.gov/factsheets/vitamind.asp

Schimelpfening, Nancy "Yoga May Help Depression and Anxiety" May 29, 2007 About.com: Depression 19 March 2009 http://depression.about.com/b/2007/05/29/yoga-may-help-depression-and-anxiety.htm

"Water and Depression, Stress and Anxiety" Free Drinking Water.com 19 March 2009 http://www.freedrinkingwater.com/water-education3/21-water-and-depression-stress-anxiety.htm

"About Light Therapy" Philips Sense and Simplicity 19 March 2009 http://www.lighttherapy.com/about_light_therapy.html

"Light Therapy" Mayo Clinic.com 19 March 2009 http://www.mayoclinic.com/health/light-therapy/MY00195

About the author

C.R. Robinson has been interested for many years in learning and sharing information acquired in the areas of health, particularly involving the use of natural alternatives for overall good health and well being.

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