Seasonal affective disorder (SAD) is a major depressive disorder that reoccurs every year in a seasonal pattern. For many onsets typically appears in fall and fades away by summer. According to Psychology Today, SAD affects around 10 million Americans and is four times more likely to be found in women. (1) It is important to seek out a proper assessment and diagnosis by a physician. Listed below are the symptoms most commonly experienced.
•Feelings of hopelessness and sadness
•Thoughts of suicide
•Hypersomnia or a tendency to oversleep
•A change in appetite, especially a craving for sweet or starchy foods
•Weight gain
•A heavy feeling in the arms or legs
•A drop in energy level
•Decreased physical activity
•Fatigue
•Difficulty concentrating
•Irritability
•Increased sensitivity to social rejection
•Avoidance of social situations
Although the cause of seasonal affective disorder is not completely understood, it is theorized that a lack of Vitamin D may cause lower serotonin levels. In the study Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines scientists concluded that “vitamin D maintains extracellular fluid serotonin concentrations in the brain, thereby offering an explanation for how vitamin D could influence the trajectory and development of neuropsychiatric disorders.” (2) Serotonin is a neurotransmitter that is responsible for many different functions in the body. When serotonin is deficient it can cause a wide variety of undesirable effects.
Luckily, there are many things we can do to increase levels of Vitamin D within the body to restore balance and peace of mind. It is important to have your Vitamin D levels checked before implementing any changes, any primary healthcare practitioner can order this test. If Vitamin D levels are found to be very low Doctors can often prescribe a high strength Vitamin D supplement. If supplementation is not necessary, the best way to replenish Vitamin D levels is by getting adequate sunshine time in and by consuming foods that contain high levels such as salmon, sardines, eggs, and cow’s milk. Studies have shown that one hour of light therapy in the morning during winter significantly decreased depressive symptoms in those with SAD. (3)
Another way to beat the blues often experienced in those with SAD is to explore self-care. Self-care is any type of activity that we do in order to promote well-being in all aspects of ourselves. Taking time for mental, emotional, and physical health has been shown to improve mood and reduce anxiety. (4.) Some examples of self-care are getting enough rest, relaxing, doing activities you love, and learning how to say no to things you do not want to do. Scheduling enjoyable and fun activities can help promote a positive outlook for the week ahead. Mindfulness is important in recognizing when negative thoughts happen and refocusing them to be positive. Meditation, yoga, breathwork, and other relaxation techniques are other excellent holistic options in the management of SAD.
Water cures or hydrotherapy is an ancient therapeutic practice with the earliest record of use at 1500 B.C.E. Ancient Egyptians, Babylonians, Assyrians, and Hebrews widely applied this practice for hygienic and medicinal purposes. Hippocrates known as the Father of Medicine learned about the healing properties of aromatic baths from the ancient Egyptians. Hydrotherapy improves circulation, reduces stress, promotes relaxation and a restful night’s sleep. This therapy has also been found to ease inflammatory conditions, aches, pains, anxiety, depression, cold, and flu. Using water baths for healing is known as balneotherapy. Studies have shown that when compared to Paxil, (a common SSRI) balneotherapy was as effective in the treatment of anxiety but had higher rates of remission and sustained response rates. (5.) Therefore, hydrotherapy may be a good alternative or integrative option in the management of SAD.
Aromatherapy is theorized to have been used since ancient Egyptian times. The actual term was invented by the Father of aromatherapy, French chemist René-Maurice Gattefossé. Aromatherapy is a great alternative option in the management of SAD. Many essential oils have phytochemicals that may promote stress reduction, reduced anxiety, and an elevated mood. It is important to understand the essential oils being used and how to properly apply them for optimal effects. Nebulizing aromatherapy diffusers like the ArOmis do not dilute the essential oil giving more potency than other diffusers. (You can read more about it here.) This type is typically used in high-end spas. Unfortunately, because of popularity, essential oils are often subjected to improper extraction methods and adulteration. Finding a reputable brand can ensure quality and effectiveness. A few essential oils that have been traditionally used to reduce stress, anxiety, and depression are chamomile, lavender, bergamot, frankincense, sweet orange, peppermint, lemon, lime, geranium, cypress, cedarwood, rose, juniper, neroli, and sandalwood. Combining aromatherapy with other natural alternative medicine practices can help boost effectiveness. Aromatherapy is commonly used alongside massage therapy, meditation practices, and acupuncture.
Herbalism utilizes plants for their potent phytochemicals they contain to promote balance and wellness within the body. St. John’s Wort, in particular, has been widely used for centuries in the treatment and management of depression, especially throughout Europe. St John’s Wort has many active constituents but the two that have the greatest therapeutic value are hypericin and hyperforin. Studies have continued to show the effectiveness of St. John’s Wort. Although clinical studies are limited, recent studies have shown that when compared to placebo and pharmaceutical anti-depressants St. John’s Wort constantly showed equal to or better results and had less undesirable side effects. (6.) St John’s Wort has many contraindications so be sure to consult with a qualified healthcare provider before starting on a supplement regiment.
Yue Ju Wan is a five herb formulation created by a pioneer Chinese medical doctor Zhu Dan-xi 800 years ago and is still being used medicinally today in the treatment of irritability, anxiety, and depression. This Traditional Chinese medicine formulation activates Qi, reduces stagnation of Qi, and releases constraint. In the study Rapid antidepressant effects of Yueju: A new look at the function and mechanism of an old herbal medicine, scientists aimed to review the use of Yueju for its treatment of mood-related syndromes including depression. (7.) They found that when compared to ketamine, Yueju demonstrated rapid antidepressant effects exhibiting a common mechanism of action. They believe the rapid antidepressant effects are due to an active constituent found in Gardenia Fruit (Gardenia jasminoides).
There are many other herbs that have varying therapeutic properties and have been used traditionally in the support of mental health wellness. Some examples are ashwagandha, schisandra, rhodiola, holy basil, lemon balm, skullcap, catnip, lavender, oatstraw, chamomile, verbena, California poppy, kava, passionflower, hops, Ginkgo Biloba, and valerian. These herbs are considered to have adaptogen, anxiolytic, antidepressant, sedative, tonic, and nervine therapeutic properties.
SAD is a major depressive disorder that requires a diagnosis by a licensed physician. According to Mayo Clinic, treatment for seasonal affective disorder may include light therapy, medications, psychotherapy, and utilizing the mind-body connection. (8.) There are many integrative, natural remedies, and alternative methods that can help those dealing with SAD. Before starting any alternative protocol it is especially important to get approval from a licensed physician. Although generally considered as safe, certain herbs and alternative medicine practices can be contradicted in many different situations. SAD is a serious depression disorder and should be treated as such. These alternative options are meant to be an educational guide and are not meant to diagnose, treat, cure, or prevent illness.
SAD can be a serious illness and lead to an increased risk of suicide.
If you or someone you know may have depression, talk to a health care provider. Don’t try to treat depression on your own.
*Always consult with a qualified healthcare practitioner before using herbal products, particularly if you are pregnant, nursing, or on any medications. These statements are for educational purposes only and have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult a physician before starting new supplements.
References
1. Seasonal Affective Disorder | Psychology Today. (2019). Retrieved 14 October 2019, from https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder
2. Sabir, M., Haussler, M., Mallick, S., Kaneko, I., Lucas, D., & Haussler, C. et al. (2018). Optimal vitamin D spurs serotonin: 1,25-dihydroxyvitamin D represses serotonin reuptake transport (SERT) and degradation (MAO-A) gene expression in cultured rat serotonergic neuronal cell lines. Retrieved 14 October 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6042449/
3. Frazer, A., & Hensler, J. (2019). Serotonin Involvement in Physiological Function and Behavior. Retrieved 14 October 2019, from https://www.ncbi.nlm.nih.gov/books/NBK27940/
4. Raphailia Michael, M. (2019). What Self-Care Is — and What It Isn’t. Retrieved 20 December 2019, from https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/
5. A Cold Splash–Hydrotherapy for Depression and Anxiety. (2019). Retrieved 20 December 2019, from https://www.psychologytoday.com/us/blog/inner-source/201407/cold-splash-hydrotherapy-depression-and-anxiety
6. Klemow, K., Bartlow, A., Crawford, J., Kocher, N., Shah, J., & Ritsick, M. (2020). Medical Attributes of St. John’s Wort (Hypericum perforatum). Retrieved 16 January 2020, from https://www.ncbi.nlm.nih.gov/books/NBK92750/
7. Wei XH, e. (2019). Antidepressant effect of Yueju-Wan ethanol extract and its fractions in mice models of despair. – PubMed – NCBI. Retrieved 20 December 2019, from https://www.ncbi.nlm.nih.gov/pubmed/18343064
8. CLINIC, M. (2020). Seasonal affective disorder (SAD) – Diagnosis and treatment – Mayo Clinic. Retrieved 16 January 2020, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722
