Feel Blue WHen Its Grey?

Seasonal Affective Disorder (SAD) is a type of depression that is linked to the changing seasons. While SAD is more common in the winter months, long periods of cloudy and rainy weather like the type we have been experiencing in Auckland this year, can also trigger symptoms. The lack of sunlight during these times can disrupt the body's natural circadian rhythm, which can lead to a range of physical and emotional symptoms.

Symptoms of SAD may include:

• Feelings of sadness, hopelessness, or worthlessness

• Loss of interest in activities that were once enjoyable

• Low energy levels and fatigue

• Changes in appetite or weight

• Difficulty concentrating or making decisions

• Sleep disturbances, such as insomnia or oversleeping

• Social withdrawal or isolation

The exact cause of Seasonal Affective Disorder (SAD) is not fully understood, but several theories have been proposed to explain its pathogenesis.

One of the most widely accepted theories is that SAD is caused by a disruption of the body's circadian rhythm, which is the internal clock that regulates many physiological processes, including sleep-wake cycles, hormone production, and metabolism. The body's circadian rhythm is largely influenced by exposure to light, and the lack of sunlight during the winter months is thought to disrupt the body's internal clock, leading to a range of symptoms, including depression, fatigue, and decreased motivation.

Another theory suggests that SAD may be related to decreased levels of serotonin, a neurotransmitter that is involved in regulating mood, appetite, and sleep. This theory is supported by the fact that many antidepressant medications, which increase levels of serotonin in the brain, are effective in treating SAD.

Finally, some researchers have proposed that SAD may be related to a deficiency in vitamin D, which is produced by the body in response to sunlight exposure. Vitamin D is important for a range of physiological processes, including bone health, immune function, and mood regulation, and several studies have shown that individuals with SAD may have lower levels of vitamin D than those without the condition.

While the exact cause of SAD is not fully understood, it is likely that a combination of these factors, along with other environmental and genetic factors, contribute to the development of the condition.

LIFESTYLE & NUTRITIONAL RECOMMENDATIONS

Get Outside & Early Getting light exposure early in the morning is an important factor in managing Seasonal Affective Disorder (SAD). Our bodies use light cues to regulate the body clock and circadian rhythms, and exposure to natural light in the morning can help reset these rhythms and improve mood and energy levels. It's recommended to get outside and expose your eyes to natural light as early in the morning as possible, ideally within the first hour after waking up. It's also important not to wear sunglasses during this time, as they can block the light that your eyes need to signal to the brain. Even just a few minutes of natural light exposure can make a difference in how you feel throughout the day. Make sure to get outside as much as you can during winter - prioritise vitamin D and light exposure!

Exercise Exercise is an important component of any treatment plan for SAD, as it has been shown to positively impact the underlying chemistry of the disorder. One of the main neurotransmitters affected by exercise is serotonin, which is responsible for regulating mood, appetite, and sleep. Research has shown that exercise increases the availability of tryptophan, an amino acid that is a precursor to serotonin, in the brain. This increase in tryptophan can lead to an increase in serotonin synthesis, leading to improved mood. Additionally, exercise has been shown to increase the production of endorphins, which are natural painkillers and mood elevators. Endorphins are known to create a sense of euphoria and can counteract feelings of sadness and anxiety. Another way that exercise can impact SAD is through its effects on the circadian rhythm. The circadian rhythm is the body's internal clock that regulates sleep, hormone production, and other physiological processes. Exercise has been shown to help reset the circadian rhythm, which can be disrupted in people with SAD due to changes in daylight hours. Finally, exercise can also help reduce stress, which is a known trigger for SAD symptoms. Regular exercise has been shown to lower levels of cortisol, the body's primary stress hormone. By reducing cortisol levels, exercise can help improve mood, decrease anxiety, and increase feelings of well-being.

Eat Well Here are some of the best foods to include in a diet for SAD:

1. Fatty fish: Fatty fish such as salmon, mackerel, and tuna are rich in omega-3 fatty acids, which have been shown to have mood-boosting effects. In addition, fatty fish is also a good source of vitamin D, which is essential for regulating mood and energy levels. Aim to eat fatty fish at least twice a week.

2. Mushrooms: While mushrooms are not a traditional source of vitamin D, some varieties such as shiitake and portobello can be a good source of this important nutrient. When exposed to ultraviolet (UV) light, it is thought that mushrooms can produce vitamin D2, D3 and D4. There is even human evidence to suggest that mushroom derived vitamin D does increase serum levels of vitamin D comparable to the increases seen with fortified foods or supplementation. To activate the vitamin D in mushrooms, simply place them, gills up in direct sunlight or under a UV lamp for 15-30 minutes before cooking. For best results, get yourself out there too if there is a bit of sunshine!!

3. Dark leafy greens: Dark leafy greens such as kale, spinach, and collard greens are packed with nutrients, including magnesium and folate, that can help regulate mood and reduce symptoms of depression. They are also a good source of vitamin D, although it may be difficult to get enough of this nutrient from plant-based sources alone.

4. Nuts and seeds: Nuts and seeds such as almonds, walnuts, and pumpkin seeds are rich in magnesium, which can help reduce anxiety and promote relaxation. They are also a good source of protein and healthy fats, which can help stabilize blood sugar levels and prevent energy crashes.

5. Berries: Berries such as blueberries and raspberries are rich in antioxidants, which can help protect against oxidative stress and inflammation. In addition, they are also a good source of vitamin C, which can help support immune function and reduce symptoms of stress.

6. Fermented foods: Fermented foods such as sauerkraut, kimchi, and kefir are rich in probiotics, which can help support gut health and improve mood. Emerging research suggests that there may be a link between gut health and mental health, and that probiotics may be helpful in reducing symptoms of anxiety and depression.

7. Whole grains: Whole grains such as brown rice, quinoa, and oats are a good source of complex carbohydrates, which can help regulate blood sugar levels and provide a steady source of energy throughout the day. In addition, they are also rich in B vitamins, which are essential for mood regulation and reducing symptoms of depression.

8. Eggs: Eggs are a good source of protein and healthy fats, as well as vitamin D. In fact, one egg can provide up to 10% of the recommended daily intake of vitamin D. In addition, eggs are also rich in choline, which is essential for brain function and mental health.

Sleep Hygiene

Getting good quality sleep is essential for overall health and well-being, especially for those who suffer from SAD. A consistent sleep schedule is a key component of good sleep hygiene for people with SAD. Here are some tips for establishing and maintaining a regular sleep schedule:

1. Stick to a consistent sleep schedule: It is important to go to bed and wake up at the same time every day, even on weekends. This helps regulate the body's internal clock and improve sleep quality.

2. Create a relaxing bedtime routine: Establish a relaxing pre-sleep routine to signal to the body that it's time to wind down. This can include taking a warm bath, reading a book, or practicing relaxation techniques like meditation or deep breathing exercises.

3. Avoid caffeine, alcohol, and nicotine: These substances can interfere with sleep quality, making it difficult to fall asleep and stay asleep.

4. Make sure the bedroom is conducive to sleep: The bedroom should be cool, dark, and quiet. Use blackout curtains or an eye mask to block out any light, and earplugs or a white noise machine to block out any noise.

5. Avoid electronics before bed: The blue light emitted by electronic devices can disrupt sleep, so it is best to avoid using them for at least an hour before bed.

6. Get regular exercise: Exercise can help regulate sleep patterns and improve sleep quality. However, it is important to avoid exercising too close to bedtime, as this can interfere with sleep.

7. Avoid napping: Napping during the day can disrupt the body's natural sleep cycle, making it more difficult to fall asleep at night.

8. Seek help if needed: If you are consistently having trouble sleeping, it may be worth seeking help from a healthcare professional or sleep specialist.

Talk to someone If you are struggling with SAD, it is important to remember that you are not alone. Many people experience this condition during the darker months of the year. One of the most important things you can do is to talk to someone about how you are feeling. Sharing your thoughts and emotions with a trusted friend or family member can help alleviate feelings of isolation and can be a great source of comfort.

It can be difficult to open up about our struggles, especially when we feel like we are burdening others with our problems. But it is important to remember that talking about your feelings is not a sign of weakness. In fact, it takes a great deal of courage and strength to admit that you are struggling and to ask for help. Additionally, talking to someone about your feelings can help you process and make sense of your emotions. Sometimes just putting your feelings into words can help you better understand them. This can be especially helpful when you are feeling overwhelmed or stuck in negative thought patterns. Talking about your feelings is an important step in your journey towards healing and feeling better.

Take Vitamin D Vitamin D is a nutrient that is synthesized in the skin when it is exposed to sunlight. Studies have found that low vitamin D levels are associated with an increased risk of depression and other mood disorders ( and immune dysfunction!) . While it is important to get vitamin D from sunlight, this can be difficult during periods of cloudy and rainy weather. Supplementation can be helpful when their is minimal sunshine.

Light therapy Light therapy is a common treatment for Seasonal Affective Disorder (SAD) that involves exposure to bright light for a certain period of time each day. The light used in therapy is usually much brighter than ordinary indoor lighting, and exposure typically occurs for 30 minutes to 2 hours each day, depending on the severity of symptoms. The light is thought to work by suppressing the release of melatonin, a hormone that regulates sleep, and by increasing the production of serotonin, a neurotransmitter that is involved in mood regulation. Several studies have shown that light therapy can be an effective treatment for SAD, with many patients reporting improvements in mood, energy levels, and sleep quality after just a few days of treatment.

Herbs & Mushroom REcommendations

St Johns Wort St. John's Wort is a special herb that has been revered for its healing properties since ancient times. According to folklore, it was named after St. John the Baptist because in the Northern Hemsiphere the plant blooms around the time of his feast day on June 24th. The bright yellow flowers were believed to symbolize the sun, and the plant was thought to have powerful sun-like energy that could chase away darkness and lift the spirits.

St. John's Wort has been shown to contain several compounds, including hyperforin, that are believed to increase levels of several neurotransmitters in the brain, including serotonin, dopamine, and norepinephrine. These compounds work by inhibiting the reuptake of these neurotransmitters, leading to increased levels and activity in the brain.

Additionally, St. John's Wort has other compounds that have been shown to have anti-inflammatory and antioxidant effects, which may also play a role in its mood-enhancing properties. Its worth mentioning though that St Johns is more than just a sum of its parts and its actions are likely due to its makeup as a whole - both physically and spiritually. It is often used to help relieve mild to moderate depression, anxiety, and sleep disorders and is specific for seasonal affective disorder. St Johns really does bring light and warmth to dark days.

Ashwagandha: Ashwagandha, also known as Withania somnifera, is a traditional Ayurvedic herb that has been used for centuries to promote overall wellness and balance in the body. When it comes to SAD, ashwagandha can be particularly helpful due to its adaptogenic properties. Adaptogens are a class of herbs that help the body adapt to stress and maintain balance in the face of external challenges.

They work by modulating the hypothalamic-pituitary-adrenal (HPA) axis, a key part of the body's stress response system. In the case of SAD, ashwagandha may help the body cope with the stress caused by the lack of sunlight and changes in circadian rhythms. It has been shown to improve mood and reduce anxiety levels in several studies.

Ashwagandha may also be helpful for improving sleep, which can be disrupted in people with SAD. One study found that ashwagandha supplementation improved sleep quality and reduced the time it took to fall asleep in participants with insomnia. In terms of folklore, ashwagandha has been used in Ayurvedic medicine for thousands of years as a rejuvenating herb that promotes physical and mental health. Ashwagandha is particularly grounding and resilience building root medicine which has captured the warmth of the summer months and is dug as the sun slips away for the season.

Reishi: Reishi (Ganoderma lucidum) is a medicinal mushroom that has been used in Traditional Chinese Medicine for thousands of years. It is known for its immune-modulating actions, as well as its ability to promote relaxation and reduce stress.

One of the key ways that reishi may benefit those with SAD is through its ability to modulate the immune system. Reishi has been shown to downregulate cytokines, which can reduce inflammation in the body. Studies have found that reishi extracts can decrease the production of pro-inflammatory cytokines such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) (1, 2). Additionally, reishi has been found to increase the production of anti-inflammatory cytokines such as interleukin-10 (IL-10) (3). These effects on cytokines may contribute to the anti-inflammatory properties of reishi, which may be beneficial for those with SAD, as inflammation has been linked to the condition.

Reishi may also be beneficial for SAD through its effect on the hypothalamic-pituitary-adrenal (HPA) axis. This is the system in the body that helps regulate the stress response. When we are under stress, the HPA axis activates the release of cortisol, a hormone that helps us cope with the stress. However, chronic stress can lead to dysregulation of the HPA axis and can contribute to mood disorders such as SAD. Reishi has been shown to help regulate the HPA axis, modulating the release of cortisol and promoting relaxation.

Another way that reishi may be beneficial for those with SAD is through its antioxidant properties. Oxidative stress, which occurs when there is an imbalance between the production of free radicals and the body's ability to neutralize them, has been linked to depression and other mood disorders. Reishi is a rich source of antioxidants, which can help protect the body against oxidative stress and may improve symptoms of depression and anxiety.

Cordyceps: Cordyceps has been used in Traditional Chinese Medicine for centuries to treat a variety of ailments, including fatigue, respiratory disorders, and kidney and liver diseases.

One of the primary ways in which cordyceps can aid in SAD is by modulating the levels of stress hormones in the body as it is a true adaptogen. Cortisol, a hormone produced by the adrenal glands, is a key player in the body's stress response. When cortisol levels are elevated for long periods of time, it can lead to a range of negative health effects, including depression, anxiety and hormonal issues. Cordyceps has been shown to help regulate cortisol levels, bringing it back down to baseline more readily after stressful situations.

In addition to its stress-reducing effects, cordyceps may also have a positive impact on the immune system. SAD has been linked to dysregulation of the immune system, and individuals with SAD may be more susceptible to illnesses during the winter months. Cordyceps has been shown to have immunomodulatory effects, meaning that it can help regulate the immune system and improve overall immune function. It is also a lung tonic so aids those for whom all illnesses “goes to their chest”

Finally, cordyceps is known for its ability to enhance energy and endurance levels in the body. This can be especially beneficial for individuals with SAD who may experience fatigue and lethargy as a result of their condition. Cordyceps has been found to increase oxygen uptake and utilization, which can improve physical stamina and exercise performance. Additionally, cordyceps has been shown to enhance ATP production, which is the primary source of energy for cells in the body. These actions of cordyceps can help improve energy levels and combat the fatigue and low motivation that are common symptoms of SAD.

Cacao: Cacao, contains several compounds that can enhance mood, including phenylethylamine, which triggers the release of endorphins and dopamine, and flavonoids, which are powerful antioxidants that can reduce inflammation and protect the brain.

In addition to its physical effects, cacao also has spiritual benefits that can aid in the management of SAD. Many cultures have revered cacao as a sacred plant and have used it in spiritual and ceremonial contexts for thousands of years. The ritual of sitting down to a cup of hot cocoa can be a soothing and grounding practice, providing a sense of comfort and warmth on cold, dark days.

While we cannot control the weather, we can make a few lifestyle changes to ensure that we have a fighting chance against the dreariness seeping into your soul! There is always tomorrow and lets hope its a sunny one.

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