Overcoming the season of SAD

It is the time of year that effects as many as 10 per cent of the Canadian population with a sense of feeling low due to the lack of sunlight. Symptoms of feeling blue between the months of October until spring have been recognized as Seasonal Affective Disorder or SAD.

SAD is a great acronym as it describes how many feel. But for the most part, many people do not connect the dots until the sadness overtakes them. For some people, this time of the year is dreaded and the need to withdraw from the world presents.

The need for excessive sleep supports a decrease in exercise. Lack of exercise therefore supports further laziness and increased need for rest. It is a vicious circle. When one feels blue, it is not uncommon for eating habits to be less than healthy with an increased need for comfort foods. Unhealthy eating encourages weight gain.

How do you know if this might be you? For two or more consecutive winters you may notice having similar symptoms of change in appetite - specifically increased cravings for sweet or starchy foods - weight gain, loss of energy and fatigue. If this is occuring without any medical or situational reasons, then you could be experiencing SAD. It is important to have a health care practitioner assess you.

However, there is work you can do to assist yourself, and it is important for you to take charge of your health, before, during and after the dark seasons.

It is important to get out in the sunlight when we have it. Although the days are shorter and cooler, walking on your lunch hour is a great way to get some sun rays. Research supports this and the use of full spectrum lightening has proven to show some benefit, being a safe form of treatment that can be introduced with the use of a SAD light at your desk or reading area. Exercise outdoors not only offers an opportunity to be out in the daylight but also supports an increase in serotonin levels (feel good hormones) that will improve your mood.

Indulging in refined sugars, processed and comfort foods will improve your mood in the short-term, but the after-effects of increased fatigue and increased cravings will actually make you feel worse. Instead, load up on fruits and veggies, snack on unsalted nuts, drink lots of water, exercise every day, and consider supplementing with Omega 3 fatty acids to assist you in breezing through the seasons with less symptoms.

Remember to discuss how you feel with your medical practitioner to ensure you are not dealing with depression. For many people, making lifestyle changes will get you through this time of the year. For others, treatment may be required.

October to January can be tough for some while others it is January to April. Know your worst time of year and get a plan in place. Take a trip to where the sun shines or, when the sun is shining, bundle up and get outside. It is amazing how invigorated you will feel. Take advantage of the bright days and give yourself some slack on the grey ones.

Karen Hourtovenko RN(EC), is a health and wellness consultant from Sudbury who writes columns about healthy living for Northern Life.