Posted by Janet Harriett on Dec.21, 2009

ⓒ iStockPhoto - blamb

Today at 5:47 p.m. EST marks the December Solstice. The winter solstice is the shortest day of the year, with as little as 8 hours and 15 minutes between sunrise and sunset in the northern latitudes of the continental U.S. Southerners fare better, with south Florida getting a good 10 hours of daylight today, though nowhere near the long days of summer. Many cultures celebrate the winter solstice as a festival of rebirth. For many people, particularly those living in northern latitudes, who experience seasonal depression, the solstice is a day to celebrate because it means that days start getting longer and depression season is almost over. The lack of light and subsequent disruption of the body’s natural circadian rhythms contributes to seasonal depression, medicalized as Seasonal Affective Disorder, which like any form of depression can be mild to severe. The main difference in seasonal depression is that it comes regularly in winter and lifts, sometimes into a manic episode, every spring.

Parents with seasonal depression should be on the watch for symptoms of seasonal depression in children, since it may be at least partly hereditary. Symptoms of seasonal depression like poor memory, fatigue, irritability and lack of desire to participate in activities in or out of the classroom can negatively affect a child’s academic performance right around exam time at the end of the winter term when grades for the quarter or semester are being finalized. Whether you, a child or another loved one experiences seasonal depression, there are natural ways to combat winter depression.

Light Treatments at Home

Since lack of light is a major cause of seasonal depression, light is one of the most effective treatments. For severe cases of seasonal depression, special light boxes can increase the intensity and duration of light exposure to counteract the lack of natural light. With milder cases, simply switching to higher-output lightbulbs and keeping rooms brightly lit can help. Though we tend to bundle up in the winter, exposing as much skin as possible to natural light on a sunny winter day, behind a window if cold weather makes it necessary, maximizes the effects of what light we do get.

Exercise

During a bout of depression, the getting up the will to exercise can be even harder than usual. However, even moderate exercise releases hormones and neurotransmitters that can elevate your mood. On top of the depression-busting power of a session of cardio, you get the other health benefits like endurance, cardiovascular health and a toned body.

Proper Diet for Seasonal Depression

Seasonal depression can leave a person either without appetite or craving mounds of carbohydrates. Usually, the carb cravings aren’t for a steaming bowl of brown rice or quinoa, either. Not eating or gorging on simple carbohydrates both leave a body even more run down than before. To maintain proper mood support through a bout of seasonal depression, stick to a moderate level of healthy carbohydrates, a little extra lean protein, and plenty of vitamin- and mineral-rich vegetables.

Vitamin D to Combat Seasonal Depression

The limited sunlight inhibits the body’s ability to synthesize Vitamin D, usually made through exposure of the skin to specific wavelengths in sunlight. Just like certain ultraviolet wavelengths, also called UVA and UVB rays, are the parts of sunlight that cause sunburns, only certain parts of sunlight trigger Vitamin D production.  Unfortunately, in the winter, the angle of the sun means sunlight passes through more of the Earth’s atmosphere to reach the surface, and the atmosphere scatters more of the Vitamin D-producing wavelengths so they don’t reach your skin.

This is bad news for those prone to seasonal depression, since Vitamin D is important in the brain’s production and use of serotonin, the neurotransmitter most associated with not feeling depressed. The SSRI class of pharmaceutical antidepressants work by keeping serotonin flowing in the brain. Less vitamin D means less natural serotonin and more depression. Supplementing with Vitamin D, either as a straight supplement or through a combination supplement like fish oil or cod liver oil, supports healthy levels of serotonin.

Use caution when supplementing with Vitamin D. Unlike most vitamins, Vitamin D is a fat-soluble vitamin. While the body excretes excess water soluble vitamins like Vitamin C (the reason urine can be brightly colored after taking excessive vitamin supplements), the body does not flush out extra Vitamin D, which accumulates in fat cells and can cause permanent damage to bones and organs, and may cause fetal damage.

Other Nutritional Supplements for Seasonal Depression

Melatonin, St. John’s Wort, magnesium and B-complex supplements may also help seasonal depression.

Melatonin plays a role in regulating women’s menstrual cycles, in addition to its roles with sleep and mood support. If you are practicing fertility awareness or natural family planning, be mindful that melatonin supplementation may alter your body’s usual cycles.

Don’t Try to Snap Out of It

Although depression affects your mood, it is a physical problem and not one you can just wish away. With proper self-care, you can alleviate some of the worst of it to keep seasonal depression manageable. You can take comfort in the seasonal nature of seasonal depression. It does go away eventually, as the days get longer.

Read here for an explanation of the science behind  the solstice and why this is the shortest day of the year.

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Posted under Fitness For Body & Mind, Health & Fitness.