Seasonal Affective Disorder (SAD)
The Winter Blues
BY JAY VANDEN HEUVEL
Listening to Elvis singing "I'll have a Blue Christmas" got me to researching something that many of us feel but may not understand. It is usually diagnosed by a health care professional as Seasonal Affective Disorder (SAD). Is there such a thing and what is it?
In Feb. 1994 the National Institute of Mental Health and the Journal of American Medical Association released this..."10 million Americans suffer from S.A.D. Disease and another 25 million suffer from lesser effects labeled as winter blues." That is a total of 35 million of us suffering from a seasonal disorder. Roughly 15% of the entire American population, or 1 in 5. Hum, I wonder how many of us really had a "Blue Christmas?" This may or may not surprise you unless you consider the geographic location of our population. Most of our population do not live in cold, dark climates, like Alaska for an example. However, with sad events like Sept. 11th in the year 2001, these numbers may now be much higher due to stress and strain.
S.A.D. is real. It is also treatable. This condition comes with a change of the season. Animals will migrate to warmer climates to avoid the change or hibernate when the days get shorter. Since we share the planet with these animals, should we re-locate or hibernate? It is fact that if the environment changes...we change. Sleep patterns, overeating, depression, social problems, irritability, loss of libido, pain, stomach problems, and even suicide are all indications of this troubling disorder and medical attention is necessary. Surprising is the fact that SAD seems to affect younger people more so than older. What can help you to determine this from clinical depression if it is truly seasonal? Clinical depression can be year round. Seasonal Affective Disorder is truly seasonal. If you are not sure, seek help. Around the world incidence of this very real concern goes up the farther you are from the equator. Example, in Florida there is a 1.45% rate of SAD while in New Hampshire it is 11%. So what is the logical cause? Lack of amount of natural light, shorter days, longer nights.
Artificial light and natural sunlight are very different. If you look at the spectrum of light you will see that artificial light is within the yellow spectrum while natural sunlight contains the "full" spectrum of color or all the colors we are aware of. There is a gland within your head called the pineal gland. Part of its function is monitoring the amount of light coming in through the eyes. The pineal gland helps to set our internal biological clocks, and to help adjust to the amount of light in seasonal transition. It is a physical and spiritual gland. When light enters our eyes, it is transmitted to the retina or back of the eye. Light then travels along the optic nerve to the hypothalamus or brain area for interpretation. It can affect our mood. Change in the seasons changes the amount of light per day available to the pineal. This is also how the animals know when to migrate and hibernate. Artificial light is not the same as natural light so the action is not the same. Since we spend 85% of our time indoors, SAD would not be an issue if artificial light could do the same as natural light. When natural light (full spectrum) comes into the retina, the pineal gland puts out different chemistry and rhythm to our brains than artificial light does. Light regulates hormones like serotonin and melatonin. Serotonin or 5-HT, is directly related to mood and depression. Melatonin helps with growth and sleep patterns. Normally, melatonin levels are low in daylight and high at night. Many studies have shown that people with SAD have less pronounced melatonin cycles than people without SAD. Light can have a powerful influence on these hormones, sending them out of balance. The body's biological clock has been changed along with personality and moods.
One other important factor in SAD is diet. Our Standard American Diet is SAD in and of itself. Simple carbohydrates or too many of them, fats, sugar and junk foods can also have an impact on body chemistry. The holidays may contribute to the "Blue Christmas" syndrome. Have another peanut butter ball!
The purpose of this article and this paper is in offering natural alternatives to help us with our health by enhancement. This does not replace modern medicine, only offers suggestions to promote better health. One way, if a lack of natural light is part of the cause, is to replace our artificial lights with full spectrum lighting. This is available even in home department stores, from standard bulbs to fluorescent tubes. The amount of exposure to a natural light source depends on each person affected. Generally, 1/2 to 2 hours of exposure will work with full spectrum natural lighting. According to Dr. Rosenthal, of the Depression and Related Affective Disorders Association, "Full spectrum nonultraviolet light is best because of its even disbursement of light and cool operating temperature. Light is measured in LUX. At least 2500 lux is needed, similar to 5x stronger than a well lit office".
As an example a well lit living room is about 100 LUX. It is recommended to start with full spectrum lights about Sept. if you feel you suffer from SAD. In my office we use full spectrum lights year round and in our home, since we all seem to spend so much time indoors. Remember, full spectrum lights are available in standard bulbs. A Swiss study done recently showed that light therapy can be used at any time of day and is equally effective. In the issue of Psychiatric times October of 1999, a German study found light therapy with full spectrum lighting to be helpful with non-seasonal depression as well. It seems natural light is healing and necessary to all living things regardless of SAD.
As with any type of therapy, do your homework. Manufacturers of full spectrum lights differ by quality. Check out the source and educate yourself on LUX and light distribution by the manufacturer. You do get what you pay for. Look for money back guarantees. Address the length of hours a bulb will burn. Good bulbs can last up to five years, often offsetting the cost of the bulbs when compared to low cost yellow artificial bulbs. The best bulbs I have seen come from Lumiram Corp in New York. They are sold by some local retailers.
As mentioned previously, hormones also affect moods. Hormones from mother nature are available in 5-HTP or the herb known as Griffonia. This herbs action can help regulate serotonin levels. Melatonin, which regulates the biological clock, is also available. See a qualified herb specialist or health care professional for further information. Other herbs which influence our rhythms are ginsengs (korean, wild american), gota kola and capsicum. There is a lot of natural help available if you look hard enough.
Last but not least, exercise, a positive mind, and live raw foods the way nature intended, may help offset some of the SAD symptoms. Another thing your health care professional or physician should recommend is a vacation to a light-filled climate. Sounds like good advice, huh? Maybe a full day of skiing in the sunshine, a walk outside when it is sunny, eating next to a window at restaurants or home, adding more windows to your home, or opening the curtains a little more. Let the sunshine in! SAD is real but can be helped with appropriate prevention, proper foods and what nature already provides.
Jay P. Vanden Heuvel, Ph.D., ARCB, CFT, ACS
Jay is a wonderful Natural Health Educator and Nature's Sunshine manager.
BY JAY VANDEN HEUVEL
Listening to Elvis singing "I'll have a Blue Christmas" got me to researching something that many of us feel but may not understand. It is usually diagnosed by a health care professional as Seasonal Affective Disorder (SAD). Is there such a thing and what is it?
In Feb. 1994 the National Institute of Mental Health and the Journal of American Medical Association released this..."10 million Americans suffer from S.A.D. Disease and another 25 million suffer from lesser effects labeled as winter blues." That is a total of 35 million of us suffering from a seasonal disorder. Roughly 15% of the entire American population, or 1 in 5. Hum, I wonder how many of us really had a "Blue Christmas?" This may or may not surprise you unless you consider the geographic location of our population. Most of our population do not live in cold, dark climates, like Alaska for an example. However, with sad events like Sept. 11th in the year 2001, these numbers may now be much higher due to stress and strain.
S.A.D. is real. It is also treatable. This condition comes with a change of the season. Animals will migrate to warmer climates to avoid the change or hibernate when the days get shorter. Since we share the planet with these animals, should we re-locate or hibernate? It is fact that if the environment changes...we change. Sleep patterns, overeating, depression, social problems, irritability, loss of libido, pain, stomach problems, and even suicide are all indications of this troubling disorder and medical attention is necessary. Surprising is the fact that SAD seems to affect younger people more so than older. What can help you to determine this from clinical depression if it is truly seasonal? Clinical depression can be year round. Seasonal Affective Disorder is truly seasonal. If you are not sure, seek help. Around the world incidence of this very real concern goes up the farther you are from the equator. Example, in Florida there is a 1.45% rate of SAD while in New Hampshire it is 11%. So what is the logical cause? Lack of amount of natural light, shorter days, longer nights.
Artificial light and natural sunlight are very different. If you look at the spectrum of light you will see that artificial light is within the yellow spectrum while natural sunlight contains the "full" spectrum of color or all the colors we are aware of. There is a gland within your head called the pineal gland. Part of its function is monitoring the amount of light coming in through the eyes. The pineal gland helps to set our internal biological clocks, and to help adjust to the amount of light in seasonal transition. It is a physical and spiritual gland. When light enters our eyes, it is transmitted to the retina or back of the eye. Light then travels along the optic nerve to the hypothalamus or brain area for interpretation. It can affect our mood. Change in the seasons changes the amount of light per day available to the pineal. This is also how the animals know when to migrate and hibernate. Artificial light is not the same as natural light so the action is not the same. Since we spend 85% of our time indoors, SAD would not be an issue if artificial light could do the same as natural light. When natural light (full spectrum) comes into the retina, the pineal gland puts out different chemistry and rhythm to our brains than artificial light does. Light regulates hormones like serotonin and melatonin. Serotonin or 5-HT, is directly related to mood and depression. Melatonin helps with growth and sleep patterns. Normally, melatonin levels are low in daylight and high at night. Many studies have shown that people with SAD have less pronounced melatonin cycles than people without SAD. Light can have a powerful influence on these hormones, sending them out of balance. The body's biological clock has been changed along with personality and moods.
One other important factor in SAD is diet. Our Standard American Diet is SAD in and of itself. Simple carbohydrates or too many of them, fats, sugar and junk foods can also have an impact on body chemistry. The holidays may contribute to the "Blue Christmas" syndrome. Have another peanut butter ball!
The purpose of this article and this paper is in offering natural alternatives to help us with our health by enhancement. This does not replace modern medicine, only offers suggestions to promote better health. One way, if a lack of natural light is part of the cause, is to replace our artificial lights with full spectrum lighting. This is available even in home department stores, from standard bulbs to fluorescent tubes. The amount of exposure to a natural light source depends on each person affected. Generally, 1/2 to 2 hours of exposure will work with full spectrum natural lighting. According to Dr. Rosenthal, of the Depression and Related Affective Disorders Association, "Full spectrum nonultraviolet light is best because of its even disbursement of light and cool operating temperature. Light is measured in LUX. At least 2500 lux is needed, similar to 5x stronger than a well lit office".
As an example a well lit living room is about 100 LUX. It is recommended to start with full spectrum lights about Sept. if you feel you suffer from SAD. In my office we use full spectrum lights year round and in our home, since we all seem to spend so much time indoors. Remember, full spectrum lights are available in standard bulbs. A Swiss study done recently showed that light therapy can be used at any time of day and is equally effective. In the issue of Psychiatric times October of 1999, a German study found light therapy with full spectrum lighting to be helpful with non-seasonal depression as well. It seems natural light is healing and necessary to all living things regardless of SAD.
As with any type of therapy, do your homework. Manufacturers of full spectrum lights differ by quality. Check out the source and educate yourself on LUX and light distribution by the manufacturer. You do get what you pay for. Look for money back guarantees. Address the length of hours a bulb will burn. Good bulbs can last up to five years, often offsetting the cost of the bulbs when compared to low cost yellow artificial bulbs. The best bulbs I have seen come from Lumiram Corp in New York. They are sold by some local retailers.
As mentioned previously, hormones also affect moods. Hormones from mother nature are available in 5-HTP or the herb known as Griffonia. This herbs action can help regulate serotonin levels. Melatonin, which regulates the biological clock, is also available. See a qualified herb specialist or health care professional for further information. Other herbs which influence our rhythms are ginsengs (korean, wild american), gota kola and capsicum. There is a lot of natural help available if you look hard enough.
Last but not least, exercise, a positive mind, and live raw foods the way nature intended, may help offset some of the SAD symptoms. Another thing your health care professional or physician should recommend is a vacation to a light-filled climate. Sounds like good advice, huh? Maybe a full day of skiing in the sunshine, a walk outside when it is sunny, eating next to a window at restaurants or home, adding more windows to your home, or opening the curtains a little more. Let the sunshine in! SAD is real but can be helped with appropriate prevention, proper foods and what nature already provides.
Jay P. Vanden Heuvel, Ph.D., ARCB, CFT, ACS
Jay is a wonderful Natural Health Educator and Nature's Sunshine manager.
posted by Karen Herrmann-DeSantis, Herb Specialist, Natural Health Educator | 11:11 AM
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