Get some light into your life
Monday November 30 2009
Ireland can be a grim place weatherwise between now and the first shoots of daffodils in February, leaving many of us singing the blues.
One in 100 Irish people can feel down in winter and suffer from Seasonal Affective Disorder (SAD).
Low mood can lead to lethargy, craving for sugary foods and sleep problems, but not full depression.
There is sound scientific evidence to support the idea that the seasons can affect our moods.
Most scientists believe that the problem is related to the way the body responds to daylight.
With SAD, one theory is that light entering the eye causes changes in hormone levels. In our bodies, light functions to stop the production of the sleep hormone melatonin, making us wake up.
It's thought that SAD sufferers are affected by shorter daylight hours in the winter. They produce higher melatonin, causing lethargy and symptoms of depression. It's no surprise that treatment involves getting more light into your life. If you feel low in winter, get outside as often as you can, especially on bright days. Sitting by a window can also help.
You might be tempted to escape the dark winter days with a holiday somewhere sunny. This can be effective for some, but other SAD sufferers have found that their condition gets worse when they return to Ireland.
It's also important to eat well. Winter blues can make you crave sugary foods and carbohydrates, but don't forget to eat plenty of fresh fruit and vegetables, too.
Get active. If you have a tendency towards SAD, outdoor exercise will have a double benefit, because you'll gain some daylight. Activity is believed to change the level of the mood-regulating chemical serotonin.
Doctors often prescribe light therapy to treat SAD. There are two types of light therapy:
- Bright light treatment. For this treatment, you sit in front of a light box for half-an-hour or longer, usually in the morning.
- Dawn simulation. Dim light goes on in the morning while you sleep, and it gets brighter over time, like a sunrise.
Irish Independent
