Natural treatments for seasonal affective disorder
Seasonal Affective Disorder (SAD) is a type of clinical depression that typically occurs in the late fall and winter months, with symptoms often peaking in January and February. It affects individuals’ mood and energy levels and is believed to be linked to changes in sunlight exposure that disrupt the body's circadian rhythm. While conventional treatments focus on increasing light exposure through phototherapy and, if necessary, antidepressant medications, several natural treatments have been proposed as alternative options.
Among these treatments, vitamin D supplementation is suggested due to the correlation between lower sunlight exposure in winter and decreased vitamin D levels, although research findings are mixed. Melatonin, a hormone associated with sleep regulation, has shown inconsistent results in treating SAD, with some studies indicating potential benefits when taken at specific times. Other natural treatments include St. John's wort, which has general antidepressant effects but requires caution when combined with light therapy, and cognitive behavioral therapy, which may alleviate symptoms.
Lifestyle interventions such as diet, exercise, good sleep hygiene, mindfulness practices, and maintaining social connections can also be beneficial. Additionally, some preliminary studies suggest that negative ions may help improve symptoms. Overall, while various natural treatments exist, their effectiveness can vary, and individuals are encouraged to consider a comprehensive approach in managing SAD.
Natural treatments for seasonal affective disorder
- DEFINITION: Treatment of a form of clinical depression most prominent in the late fall and winter months.
- PRINCIPAL PROPOSED NATURAL TREATMENTS: None
- OTHER PROPOSED NATURAL TREATMENTS: Melatonin, negative ions, St. John’s wort, vitamin B12, vitamin D, diet, exercise, lifestyle changes
Introduction
In late fall, when the days get shorter, some people develop a particular form of depression called seasonal affective disorder, or SAD. This condition should not be confused with mild winter blues. It is a real illness, as severely debilitating as any other form of clinical depression.
Symptoms are generally worse in January and February and begin to disappear as the days lengthen in the spring. SAD occurs most often in adolescents and women, but it is not limited to those groups. Up to 25 percent of the population may have a mild version of SAD, and perhaps between 1 and 10 percent experience the full disorder.
The cause of SAD is unknown, but it is believed to relate to the body’s biological clock and how it responds to sunlight. In other words, SAD is believed to be a reaction to disruptions in the body’s circadian rhythm. The hormones melatonin and serotonin are thought to be involved. Increases in the amount of darkness may cause the body to increase its melatonin production, leading to excess sleepiness. Decreases in sunlight can prevent the body from producing enough serotonin and affect an individual’s mood.
Conventional treatment for SAD focuses on increasing exposure to light. Getting outside during the brightest part of the day may help significantly. Bright artificial light sources (phototherapy) are also helpful. If these treatments prove ineffective, antidepressant drugs may be used.
Proposed Natural Treatments
Vitamin D. The body creates vitamin D when exposed to the sun, and vitamin D levels drop during the winter. For this reason, vitamin D supplements might help people with SAD. One double-blind, placebo-controlled trial conducted during the winter with forty-four people without SAD found that vitamin D supplements improved various mood measures. However, a double-blind, placebo-controlled study of women older than age seventy years failed to find benefit. It has been suggested that phototherapy for SAD raises vitamin D levels, but more study is needed.
Melatonin. The hormone melatonin plays a significant role in the daily biological clock. Human bodies are designed to manufacture melatonin at night and to stop making it when the sun rises. One study found that people with SAD had higher levels of melatonin than those without the condition. On this basis, supplemental melatonin should worsen SAD symptoms. However, the evidence for such an effect is inconsistent. Some researchers have proposed that the interaction between SAD and melatonin might be more complex than merely high or low levels and that, when taken at certain times of the day, melatonin might help the condition. A small study found that when melatonin was given in the afternoon, it produced some benefits for people with SAD. However, a study of melatonin used in the early morning or late evening failed to find any benefit.
Other Proposed Natural Treatments
A small study failed to find vitamin B12 helpful for SAD. The herb St. John’s wort has shown considerable promise for treating depression in general. However, the evidence that the herb is helpful for SAD consists only of studies that are too preliminary to prove much. It should be noted that combining St. John’s wort with bright light therapy might not be safe. A substance called hypericin, found in most St. John’s wort products, may cause the body to become hypersensitive to light, increasing the risk of damage to the skin and eyes. Cognitive behavioral therapy may help treat the symptoms of SAD. Finding ways to spend time outside engaged in activities even in the limited sunlight of the colder months may also be beneficial. Diet and exercise can also help alleviate the symptoms of SAD, as can practicing good sleep hygiene and incorporating mindfulness techniques into one’s routine. Yoga and meditation are often recommended for SAD. Retaining social connections and additional complementary therapies, such as aromatherapy, may also be beneficial. Finally, for reasons that are not clear, the use of a device that produces negative ions may help SAD symptoms, according to two preliminary controlled studies.
Bibliography
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"Seasonal Affective Disorder." National Institute of Mental Health, www.nimh.nih.gov/health/publications/seasonal-affective-disorder. Accessed 7 Oct. 2024.
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