How to get rid of S.A.D - Seasonal Adjustment Disorder
Posted: Monday, July 21, 2008
by LeahG Artist
Cartoon & Illustration Services
Seasonal Adjustment Disorder or SAD /S.A.D is a type of depression, lowered mood that seems to descend in the winter months. One theory is that it is the result of a lack of Vitamin D which the body produces in response to exposure to sunlight. Reduced sunlight in the winter can therefore affect our Vitamin D production. Though Vitamin D can be obtained from food, a deficiency in both food and exposure to the sun can be detrimental to our overall mental health resulting possibly in SAD.
Thus a lack of sunlight = lack of Vitamin D = lack of Seratonin = lack of good mood.
This is an over simplification, for a more scientific explanation follow the links below.
So what can we do about S.A.D?
While neither a Doctor or an expert on SAD I would recommend the following based on my own experience of this disorder.
First consult your Doctor , you may need anti-depressants,counseling or may have something other than SAD, get it properly diagnosed first.
Expose yourself to direct sunlight for at least 20mins daily. This can be achieved from sitting by a window, from being outside, taking a walk, sitting in the garden, going to work,shops etc.
Take Vit D supplements or eat foods rich in Vitamin D
Some recommend special types of sunlamps for UV exposure.
For more details and the science behind S.A.D see below:
http://en.wikipedia.org/wiki/Seasonal_affective_disorder
"Various etiologies have been suggested. One possibility is that SAD is related to a lack of seratonin, and serotonin polymorphisms could play a role in SAD, although this has been disputed. "
"Subsyndromal Seasonal Affective Disorder is a milder form of SAD experienced by an estimated 14.3% vs. 6.1% of the U.S. population. The blue feeling experienced by both SAD and SSAD sufferers can usually be dampened or extinguished by exercise and increased outdoor activity, particularly on sunny days, resulting in increased solar exposure.Connections between human mood, as well as energy levels, and the seasons are well-documented, even in healthy individuals."
http://www.ploscompbiol.org/article/info:doi%2F10.1371%2Fjournal.pcbi.0040004
"Serotonin (5-hydroxytryptamine [5-HT]) is a neuromodulator that appears to play a critical role in a wealth of psychiatric conditions, including depression, anxiety, panic, and obsessive compulsions. However, despite the importance of serotonergic pharmacotherapies, notably selective serotonin reuptake inhibitors (SSRIs), the roles that serotonin plays in normal and abnormal function are still mysterious."
http://www.ncbi.nlm.nih.gov/pubmed/17138809?dopt=AbstractPlus
"CONCLUSIONS: In a cross-section of older adults, vitamin D deficiency was associated with low mood and with impairment on two of four measures of cognitive performance."
LeahG Artist and Designer
Leah left the retail and health management world a few years ago to become a freelance writer and artist. She now enjoys creating funky vibrant cartoons and illsutrations for websites, promotional materials and as gifts. Leah would love to illustrate her own children's books in the future. Presently she is creating cartoon and cartoon mascots for business clients.
Visit LeahG's Cartoon and Illustration Services website here for updates and latest art work.
Leah left the retail and health management world a few years ago to become a freelance writer and artist. She now enjoys creating funky vibrant cartoons and illsutrations for websites, promotional materials and as gifts. Leah would love to illustrate her own children's books in the future. Presently she is creating cartoon and cartoon mascots for business clients.
Visit LeahG's Cartoon and Illustration Services website here for updates and latest art work.
This Article has been viewed 1,548 times. (Not updated in real-time.)
Top-level comments on this article: (2 total)Thanks for sharing Leah. There's a great OTC (over the counter) supplement in the States called 5-HTP. It's to enhance mood, facilitate restful sleep, etc. and it works pretty good. Really good info.RoschelleHi Roschelle
We have that here too. It does get a mention too in one of the links I provided. Wiki link I think. Thanks for commenting :)
Thank you Creative Blogger. This information was right on for me. My doctor has told me my vitamin D is low and that more time in the sun is my answer. So I find myself in the gym under the UV lamps when the fog takes what seems like forever to lift. Guess what? I feel much happier when I follow these directions. Of course, pray always helps too. God bless you.That's excellent Michelle, it can be so hard at times to find the right solution, glad you found yours. I used to suffer from SAD myself and now it's less of a problem as I just ensure I get some sunlight each day, somehow. Having children helps of course due to the school run and standing outside for periods of time waiting for them.Yes, I almost forgot. When I have my grandson over, going outside is inevetible. I will be going back to long office hours at work, so I better go get my vitamin D supplements and visit the gym before everyone gets up. The everyday walks not only help SAD but they are very beneficial for my diabetes also.
We want your comments! If you can read this, you don't have javascript enabled, so you can't use this comment system. Please enable javascript.