Is it Depression ... or Is it SAD ?

Leigh Erin Connealy , MD

Seasonal Affective Disorder (SAD) affects millions of Americans. If you're one of them, read on to find out what you can do to feel better.

Fatigue, irritability, daytime drowsiness, headaches, cravings – especially for carbohydrates - mental fog and feelings of sadness can occur anytime of year. But for some 10 million Americans with seasonal affective disorder (SAD), those symptoms arrive with the fall season and ease up in spring. Lack of sunlight, particularly problematic in the northern parts of the country, is linked to SAD. But experts speculate that the actual cause of the disorder may involve imbalances in the hormone melatonin, or neurotransmitters serotonin or dopamine.

If you're feeling down without an obvious reason, check with your physician. It's important to determine if the depression is SAD or another health issue, like a blood sugar imbalance, viral infection, anemia or low thyroid, any of which could be the cause of the symptoms.

For serious cases of SAD, a physician may recommend light therapy (phototherapy), involving a special intense light source. If symptoms are not severe, here are some additional strategies and remedies that may be helpful.

Get Out! Outside, that is. Bright, early morning light is ideal, so if at all possible, take some time for a walk or jog first thing in the morning. Being exposed to light is only one benefit of exercising outside. The exercise itself helps combat SAD, providing much- needed stress relief. Or have lunch on an outdoor, heated patio where you can soak up some daylight.

Light Up Your Life: Full-spectrum light bulbs placed in areas where you spend time – at your desk, for example, or in the kitchen – can help ease symptoms. Opening draperies and raising blinds are simple ways to bring more light inside.

Supplements To Soothe: Alternative remedies used to treat standard depression may be useful for easing SAD symptoms. (Remember, herbal remedies don't always work as quickly as some pharmaceuticals, and may need to be taken regularly for four to six weeks before reaching full effectiveness.)

St. John's wort, an herb with a long history of fighting depression, and SAMe, a supplement that mimics one of the body's own compounds, are two good options to consider. St. John's wort may interact with certain medications, so be sure to consult with your physician before using it.

Another supplement, this one known as 5-HTP (5-hydroxytryptophan), can be helpful if low serotonin levels are the cause of SAD.

Finally, melatonin, best known for its link to jet lag, may be worth investigating. Melatonin is manufactured in our bodies, but if production is low, the shortfall may have an effect on mood. Supplements are widely available.

Focus on Good Fats: The healthy fats known as omega-3 fatty acids, or “good” fats, are found in certain types of fish, including herring, salmon and mackerel. A number of clinical trials have shown that these fats may alleviate depression, as well as improve cardiovascular health and more. If fish isn't your favorite food, ask your physician to recommend a fish oil supplement that has been molecularly distilled to remove heavy metal contamination.

If you suspect you may be suffering from SAD, spend some time working with your physician to determine an appropriate remedy for Seasonal Affective Disorder. Before you know it, SAD will be a thing of the past.