When I think about winter, I think about being cold, the pains of snow removal, the extra time required just to get around, the treacherous roads, and the long grueling nature of it all. You might hear me say that winter is a drag, and considering that about 15 per cent of Canadians experience the ‘winter blues’, I imagine many would agree with that statement.

Technically, the ‘winter blues’ are called Seasonal Affective Disorder, also known by its acronym, SAD. SAD is thought to be influenced by a lack of exposure to light. The prevalence of darkness in winter months signals our bodies to manufacture a lot more of a hormone called melatonin. Melatonin is made in the brain upon our being exposed to darkness, and is involved in regulating our sleep-wake cycles.

Melatonin lowers body temperature and causes drowsiness. On the flip side, serotonin is a hormone whose production is stimulated by light. Serotonin is also involved in the regulation of sleep and improves mood. Basically, winter months make melatonin: ‘the hormone of darkness’, and good day sunshine makes serotonin: ‘the happy hormone’.

So, what can you do to battle the winter blues? Try these out ...

• Light therapy is commonly recommended for SAD and involves using full-spectrum lights, or lower intensity blue and green light. There is also a device called a heliostat, which reflects direct sunlight through windows with a computer-controlled mirror. For light therapy to work, it needs to be within peripheral vision, administered for a certain period of time, sometimes at a certain time of day and at a certain distance from the subject. Full-spectrum light units  cost about $300. Alternatively, 60 or 100 watt full-spectrum light bulbs are available for fitting in any standard light fixture, and apparently, are just as effective at a cost of about $14 to $15 dollars.

• Since sunshine provides the body with the ability to make vitamin D, there is speculation that vitamin D deficiency may influence SAD. Vitamin D, taken in the form of fish oil, provides the fat and calcium that are required for its synthesis in the body.

• Supplemental melatonin has shown promising results for those suffering from SAD. The positive influence of melatonin on symptoms of SAD is based on a philosophy that our internal clocks are disrupted by extended exposure to darkness in winter months. It is believed that small, timed doses of melatonin work to reset our internal clock.

• Good old-fashioned exercise increases the body’s production of naturally occurring opioids called endorphins, thus enhancing moods. Tryptophan is an amino acid that causes higher brain levels of serotonin, as well as being necessary for the production of vitamin B3, also known as niacin. Niacin deficiency can cause depression and fatigue. High levels of tryptophan are found in the following foods: dried spirulina (a green superfood), raw soybeans, parmesan cheese, sesame seeds, cheddar cheese, sunflower seeds, meat and fish, eggs, russet potatoes and bananas. Eating a well balanced diet including plenty of raw fruits and vegetables (especially greens), whole grains, and protein and drinking enough water enhances feelings of well-being. Consuming packaged and processed foods, white flour, excessive sugar and caffeine and foods high in saturated fats causes sluggishness, decreased cognitive capacity and fatigue.

• St. John’s Wort is an herb that has long been applied to instances of depression, including those influenced by the changing of the seasons. It is thought that St. John’s Wort increases serotonin levels in the body in a way comparable to most prescription anti-depressants, with fewer possible side-effects. Be mindful that St. John’s Wort has been known to be photosensitizing in nature (making one more sensitive to light), and therefore it is recommended that it not be used in conjunction with light therapy.

Finally, remember that no one person responds in the exact same way to any one therapy. If you are suffering from extended and/or debilitating depression, please seek the help of a credited health practitioner who can make recommendations specifically tailored to you and your health.

Send your questions to Roberta at: holistichealth101@gmail.com