By Bonnie Jenkins, Advanced Natural Wellness

It’s been gloomy here lately – weather-wise that is. And I’ve notice that the gloom has spilled over to people’s moods, including my own. It’s a classic case of the winter blues.

With the short, dark days of winter upon us, many people experience some degree of the winter blues. But some suffer from a more severe form of seasonal depression now known as seasonal affective disorder (SAD). Researchers estimate that as many as 10 million Americans suffer from SAD, 75 percent of them female.

The symptoms, which usually set in around September or October and last through March or April, may sound familiar: your energy is lagging, you’re sleeping more and you’d rather stay in than go out. In fact, you’re not particularly interested in much of anything and you just wish everyone would leave you alone!

But this seasonal depression may simply be a hormonal imbalance, specifically increased levels of melatonin, that comes from a lack of sunlight during the winter months. Although no definitive test to diagnose SAD exists, most patients have high levels of melatonin in their blood, possibly because their body’s melatonin production doesn’t properly shut down in the morning. If you notice that shorter, darker days consistently cause you to feel down, irritable and lethargic, you may be suffering from SAD.

Don’t Worry, “B” Happy

If you’re suffering from SAD, the instant karma you’ll get from antidepressants isn’t necessarily the answer – despite what your doctor tells you. Selective Serotonin Re-Uptake Inhibitors (SSRIs) like Prozac, Zoloft or Paxil carry numerous side effects that include impotence, headaches, heart irregularities, blurred vision, confusion, anxiety, insomnia and an elevation in blood pressure.

Nutritional therapy may be more effective than drugs in treating short-term seasonal depression since SSRIs can be tough to quit once you start. One group of nutrients in particular may help you banish the blues.

Researchers from the Kuopio University Hospital in Finland monitored 115 outpatients suffering from depression over a six-month period, and grouped them according to how well they responded to treatment.  The researchers measured blood levels of vitamin B12 at baseline and again at the patients’ six-month check up. They discovered that the patients with high concentrations of B-12 in their blood were more likely to respond to treatment.

Earlier studies have found low levels of both vitamin B12 and folate in patients with depressive disorders, especially as they get older. The best way to boost your B-12 levels is with a B-complex supplement containing folate and at least 50 mg. of B-1, B-2 and B-6, which indirectly increases the level of B-12 in the bloodstream.

Light Up Your Life

Studies show that light therapy can also be effective in treating SAD. If you live in the far north where sunshine in winter is limited, or if you have a more severe case of SAD, natural light may not do the trick — you may need to seek out an alternative source of light. Although artificial indoor light doesn’t put an end to SAD, high-intensity fluorescent light therapy can work wonders.

Researchers have long explored how light affects mood. Melatonin, secreted deep inside the brain by the pineal gland, is the intermediary between mood and light. Light striking the retina of the eye regulates the pineal gland, as does the “master” of hormonal control, the hypothalamus gland. Alteration in pineal function has been implicated in numerous studies, not only in SAD, but also in jet lag, breast cancer, miscarriage and sleep disorders.

Here’s how it works: Melatonin production increases as darkness falls, triggering sleepiness. Because darkness stimulates melatonin production, it is possible that people with SAD are overproducing melatonin. Interestingly, the pineal gland also secretes more of the “feel-good” neurotransmitter serotonin when there’s more light, at the same time reducing melatonin secretion.

When natural sunlight isn’t available during winter months, you can  expose yourself to broad-spectrum light via a light box (which doesn’t include harmful ultraviolet rays). The timing and intensity of the light are important. Getting an extra 20 minutes of light first thing in the morning is more effective than light therapy later in the day because early-morning light simulates a natural sunrise and activates your body’s natural circadian rhythms. Most people see benefits within a few days, but treatments need to remain consistent.

One Last Thing . . .

Hormones that tie in with SAD don’t just include melatonin and serotonin, but also the amino acid tryptophan. Serotonin is derived from tryptophan, and both play an important role in how light therapy works. According to one study from the National Institute of Mental Health, patients with SAD who had improved with daily light therapy were given a tryptophan-free beverage, which in turn reversed the benefit of the light therapy.

Therefore, it’s a good idea to add tryptophan-rich foods to your diet while undergoing light-therapy treatments.

Increase your own natural tryptophan levels by eating a meal featuring complex carbohydrates — breads, cereals, legumes, rice or pasta — at least once a day. Most of us, with or without SAD, have noticed increased carbohydrate cravings in the winter, likely because our melatonin levels are higher and serotonin levels lower. Snacks containing refined sugar don’t work; in fact, sugar makes depression worse. But the vegetable starches in foods such as carrots, potatoes, bananas, dates and figs all raise the body’s tryptophan levels (and therefore serotonin levels) for several hours after eating them. If you prefer to use supplemental tryptophan, choose the concentrated form—5-hydroxytryptophan (5-HTP), a serotonin-boosting amino acid. Take 50 to 200 mg. at bedtime to ward off SAD-type depression.

This Just In . . .

There has been a lot written about alcohol’s protective effects on the brain and heart over the past few years. In fact, if you read “Toasting good health,” you’ll remember that I told you how low to moderate drinking can lower cholesterol and may help guard against Type II diabetes. I also mentioned that a bit of alcohol reduces the risk of dementia. But, according to a new study, moderate drinking may not be as good for the brain as once thought.

In the study, known as the Cardiovascular Health Study, researchers from Johns Hopkins University found that, while moderate drinking was associated with less dead tissue in the brain and fewer white matter lesions, it also caused brain atrophy or shrinkage.

The Johns Hopkins team measured changes in the inner matter of the brain known as white matter lesions that increase stroke risk, and brain atrophy in 2,821 randomly selected volunteers age 55 years or older.

Participants reported their alcohol consumption and were categorized into five groups: never drinkers, former drinkers, occasional drinkers (less than one drink per week), low drinkers (between one to six drinks per week), and moderate drinkers (seven to 14 drinks per week). The volunteers then underwent an MRI. What the researchers found was that those who drank even moderately experienced a reduction in brain tissue, also known as brain atrophy.

Does this mean you should abstain completely? No. Light drinking – a glass of wine with dinner or the occasional cocktail – still has health benefits. But if you find yourself drinking more than you used to, it might be a good idea to cut down to more healthful levels.

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References:

Hintikka J, et al. “High vitamin B12 level and good treatment outcome may be associated in major depressive disorder.” BMC Psychiatry. 2003: 3:17.

“New study questions alcohol’s protective effect.” NutraIngredients.com 5 Dec 2003.

Sher L, et al. “Early response to light therapy partially predicts long-term antidepressant effects in patients with seasonal affective disorder.” Journal of Psychiatry and Neuroscience. 2001;26:336-338.

Stastny J, et al. “Effects of tryptophan depletion and catecholamine depletion on immune parameters in patients with seasonal affective disorder in remission with light therapy.” Biological Psychiatry. 2003;53:332-337.