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He feels sad? The fault may lie with the shorter days. These tips can help you combat seasonal depression

2022-12-06T20:15:15.912Z


Ten million people in the United States suffer seasonal affective disorder each year. Discouragement, anxiety, low self-esteem, and lack of sleep and eating control are some of the symptoms.


By Lina Begdache -

The Conversation

The annual pattern of depression and melancholy in the winter season (known as seasonal affective disorder, or SAD) suggests a close relationship between mood and the light we receive during the day.

The winter blues are common, but about 10 million people in the United States are affected each year by SAD depression.

In addition to discouragement, its symptoms include anxiety, low self-esteem, increased sleepiness, constant cravings for carbohydrates, and low levels of physical activity.

As a nutritional neuroscientist, my research focuses on the effects of diet and lifestyle on mood and brain functions, such as anxiety and motivation.

ArtistGNDphotography / Getty Images

I have learned that seasonal affective disorder can affect anyone.

However, people with a history of mood disorders are at higher risk.

In particular, young adults and women of all ages are more susceptible.

Why does seasonal depression happen?

Every fall, when daylight saving time ends, the time change reduces the amount of light exposure we receive in a 24-hour cycle.

As the days get shorter,

people may experience moodiness or longer depression

that is linked to less exposure to daylight.

This happens due to a mismatch between the sleep cycle and the time to wake up, meal times and other daily tasks.

Research shows that this could be associated with negative mental health outcomes, such as anxiety and depression.

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Our sleep-activity cycle is controlled by the circadian rhythm, an internal clock regulated by light and darkness.

Like a regular clock, it resets almost every 24 hours and controls metabolism, growth, and hormone release.

When our brain receives signals that daylight is limited, it releases the hormone melatonin to promote sleep, even though it's still a while before bedtime.

That can affect how much energy we have and how much we eat.

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It can also alter the brain's ability to adapt to changes in the environment.

This process, called neural plasticity, involves the growth and organization of neural networks.

It is crucial for the repair and general function of the brain.

It is possible to readjust the circadian rhythm to better adapt it to the new daylight and dark hours.

This means getting exposure to daylight as soon as possible after waking up, keeping sleep, exercise, and eating routines more in sync with your pre-time habits.

Thus, over time, people can gradually adjust to the new schedule.

The intimate connection of serotonin and melatonin

Serotonin is a chemical messenger in the brain that is involved in regulating various functions including mood, appetite, and circadian rhythm.

It also converts to melatonin when light intensity decreases.

As already mentioned, melatonin is the hormone that regulates the sleep cycle and tells the brain that it is time to sleep.

Less exposure to daylight during the winter months causes serotonin to convert to melatonin in the afternoon as it gets dark earlier.

As a result, this sudden release of melatonin causes a disturbance in the sleep-activity cycle.

In some people, this can lead to moodiness, daytime sleepiness, and loss of appetite regulation, resulting in unhealthy habits, such as snacking.

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Sufferers of seasonal affective disorder often crave foods high in simple sugars, such as sweets, due to the intimate connection between carbohydrate intake, appetite regulation, and sleep.

Strategies against seasonal depression

In winter, most people leave work after dark.

For this reason, 

phototherapy is often recommended

 for those who suffer from seasonal affective disorder

, or even shorter periods of seasonal depression.

It can be as simple as receiving some light shortly after waking up.

Try to get at least an hour of natural light in the morning, preferably an hour after you wake up, when your circadian clock is most sensitive.

This is valid regardless of what time you wake up, as long as it is in the morning.

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For those who live in northern latitudes, where there is very little sun in winter, phototherapy boxes — which replicate outdoor light — can be effective.

You can also improve the quality of your sleep by avoiding stimulants such as coffee

, tea, or too much food close to bedtime.

Exercising during the day is also beneficial, increasing serotonin production and supporting circadian regulation.

A balanced diet of complex carbohydrates and healthy proteins promotes the constant production of seretonin and melatonin, being inactive before bed can also reduce stress.

Taking these small steps can help your circadian rhythm adjust more quickly.

For millions of people with mood disorders, this could mean happier times when they are literally the darkest days.

[The author of this article is Professor of Health and Wellness Studies, Binghamton University, New York]

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Source: telemundo

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