Introduction to Home Remedies for Seasonal Affective Disorder
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For some people, the change in seasons signals a marked change in personality. See more emotion pictures.
Few people look forward to the gray days and long, dreary nights of winter. In fact, most people feel better in the summer, when the days are longer, sunnier, and warmer. We get out more, exercise harder, and eat less. But for some people, the transition from summer to winter triggers feelings of depression.
For these individuals, the change in seasons signals a marked change in personality -- from happy (or at least okay) and relaxed to depressed and tense. They may have trouble getting out of bed in the morning, concentrating, and moderating their eating (especially when it comes to carbohydrates, which they crave). They lose interest in the activities that they ordinarily enjoy, and they may feel irritable and down. Then, when spring comes, they feel like themselves again.
Although no cause for SAD has been confirmed, people with SAD can battle its depressive effects with increased exposure to sunlight and other techniques. In this article, you'll learn 27 ways to battle the SAD blues with easy home remedies. But first: What is SAD, and what causes it?
Improvement
in the symptoms tends to occur when patients take summer vacations in
the north, when they bathe in cold lakes in the summer, and when they
are exposed to extreme amounts of air-conditioning during the warmer
months.
Until the 1980s, people suffering from this seasonal change in personality had no idea what was wrong with them. But then Norman E. Rosenthal, M.D., who worked at the time at the National Institute of Mental Health, made the connection between the shorter, darker days of winter and the onset of seasonal depression. He and his colleagues began studying this phenomenon and gave it the name seasonal affective disorder (SAD). It has since been added to the primary diagnostic manual for mental health conditions.
Nobody knows what causes SAD. Experts believe that light plays a part, and that exposing people with SAD to extra light sometimes improves their mood. The hormone melatonin also appears to be involved. In animals, melatonin regulates hibernation. Melatonin is secreted in the dark, and humans have more of it in their bloodstream during winter than summer. In fact, when scientists administer melatonin to research subjects, their body temperatures decrease and they become drowsy. Scientists further speculate that people with SAD often benefit from light therapy because light shuts off melatonin production.
SAD appears in varying degrees. Some people feel mildly depressed; others are so depressed they require hospitalization. In others, mood is unaffected, but their energy levels are so low that they aren't able to accomplish the things they would like to or would normally be able to during other seasons.
For most people with SAD, it takes two or three days of bright sunshine to elicit a reversal of symptoms. And, consequently, a tipoff that you may have it is if you find great relief in your symptoms when traveling toward the equator (that's south for folks in the United States).
SAD strikes men and women, although women are more likely to develop it. Women appear particularly vulnerable during their reproductive years.
So what can you do about SAD, short of taking a warm weather vacation every few weeks during the winter? The home remedies on the next page may help.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Home Remedy Treatments for Seasonal Affective Disorder
Stave off the sadness that can become overwhelming if you're suffering from seasonal affective disorder by taking note of the following home remedies.
 2007 Publications International Drinking alcohol in an attempt to ward off seasonal affective disorder can deepen low mood swings. |
Soak up the morning light. Get as much natural light as possible between 6:00 A.M. and 8:00 A.M. Get outside and go for a walk, or at least sit by a window.
Eat foods containing the amino acid tryptophan. The carbohydrate craving common in people with this disorder is thought to be caused by decreased levels of the brain neurotransmitter serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Although there is no solid research that supports the benefits of eating tryptophan-rich foods, you might want to try eating more of these foods to see if your symptoms improve. Foods rich in tryptophan include turkey, milk, and egg whites.
Avoid self-medication with alcohol or caffeine. Caffeine may give you a brief lift, but it can also cause anxiety, muscle tension, and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
Engage in regular aerobic exercise. Again, we don't know for sure if exercise helps people with SAD, but some evidence suggests that it does. Aim to exercise outdoors in the early morning hours.
Eat lunch outside. If you can't get out in the morning light, at least get out on your lunch break. Even if it's cloudy, the natural light will do you good.
Maintain a regular schedule. Keep your body's clock in sync by rising and retiring at the same time each day, even on weekends or days off from work.
Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house.
Get yourself a box of light. One of the most effective treatments for SAD is regular (usually daily) exposure to a specially designed light box, one that provides enough intensity of light to positively affect SAD symptoms (the light needs to be at least 10 times the intensity of regular household or office lighting). Two variations on the basic light box are also available: a special light visor (you want the particles of light from a light device to actually enter your eyes) and a "dawn simulator," which is a light box that simulates sunrise by switching on when you awaken and growing brighter and brighter as the morning wears on. The amount of exposure time required each day can be as little as a half hour to as much as several hours, although you are encouraged to go about normal activities such as eating or reading during exposure time. Talk with your doctor about whether you should try one of these devices.
If possible, move to a sunnier climate. Most people can't just get up and relocate. But for those who can, moving to a sunnier area helps SAD symptoms disappear. Indeed, SAD rarely affects people living within about 30 degrees of the Equator.
Whether it's cutting back on caffeine and alcohol or moving to a sunnier place, there are several ways to decrease the effects of SAD. Whatever you do, be sure to seek guidance from a professional if the feelings of depression become overwhelming. If they are not severe, and instead just somewhat of an inconvenience, some of the natural home remedies listed in the next section may provide relief.
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Other natural, home remedies exist for mood ailments. For more information on lifestyle alterations and home remedies, check out:
-
- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- Read about natural ways to treat depression in our Home Remedies for Depression section.
- Understand what causes stress and how it affects the human body in How Stress Works.
- Learn how to destress with simple home remedies by reading Home Remedies for Stress.
- Want to know how depression is caused -- and what effects it causes? Check out the How Depression Works section.
Natural Home Remedies for Seasonal Affective Disorder
Doctors often treat SAD with antidepressants. For some, they work. For others, the side effects are overwhelming, often worse than the SAD itself. So if you've got SAD, look in the kitchen for some home remedy relief.
 2007 Publications International, Ltd. Cooked cereals, such as oatmeal, release sugar slowly into the bloodstream, helping to regulate serotonin levels. |
Basmati rice. The sugar in this rice is slow to release into the bloodstream, which helps blood sugar levels stay constant instead of going through highs and lows. Drastic changes in blood sugar can lead to weight gain, which is a side effect of SAD. Other foods with a similar effect on blood sugar are rye bread and pasta.
Bouillon. When the carbohydrate craving is just about to defeat you, drink some hot bouillon or broth. Hot liquids in the belly are filling, and consuming them before a meal is an old diet trick that reduces food consumption. Better the bouillon than the banana cream pie.
Cereals. Cooked cereal, unsweetened muesli, and bran flakes are slow to release sugar into the bloodstream, which helps raise serotonin levels.
Herbal teas. Any herbal tea is a better choice than teas with caffeine. Your reduced energy level may cause you to turn to caffeine for a boost, but it can also cause anxiety, muscle tension, and stomach problems, so opt for herbal. Chamomile, peppermint, and cinnamon are pleasant-tasting choices. Drink a cup instead of giving in to your carbohydrate cravings.
Home Remedies from the Freezer
Ice. When you can't get going no matter what you do, try sucking on some ice. Its chill can give you a wake-up call. Or, splash your face and wrists with ice water.
Home Remedies from the Refrigerator
Apricots. This fruit gradually raises serotonin levels and helps keep them there, as do apples, pears, grapes, plums, grapefruits, and oranges.
Avocados. They are high in natural serotonin, which seems to suppress appetite. Also high in natural serotonin are dates, bananas, plums, eggplant, papayas, passion fruit, plantains, pineapples, and tomatoes.
Cottage cheese. It's high in tryptophan, which is lacking in people with SAD. Other foods just as high in tryptophan are turkey, fish, and eggs.
Legumes. These help maintain an even serotonin level throughout the day and night. Eat some beans, peas, lentils, or peanuts.
Shellfish. These are high in tyrosine, which forms chemicals that act on the brain cells to improve concentration and alertness, both of which become sluggish with SAD. Other foods high in tyrosine are fish, chicken, skinless turkey, cottage cheese, plain yogurt, skim milk, eggs, tofu, and very lean ham, pork, and lamb.
Turkey. Protein foods such as turkey, low-fat cottage cheese, chicken, and low fat dairy products can reduce the carbohydrate cravings of SAD as well as control the weight gain that occurs during SAD months.
Home Remedies from the Spice Rack
Peppermint oil. Or lemon oil. Steep in water and inhale. These are stimulating and may give you a little extra zip.
Home Remedies from the Window
Curtains. Open them, or remove them, especially if your kitchen window has a southern exposure.
Dirty dishes. If your sink is near or under the window, save all your dishes from the night before and wash them the next day, during the brightest sunlight.
Preparations. Make your meal preparations in the brightest light of the day, in front of the kitchen window.
Whatever method you choose to help deal with SAD, if the situation worsens, make sure to seek out the advice of a health professional. However, for a somewhat mild case of the winter blues, simple home remedies like increased sunlight, certain foods and a good old-fashioned vacation can do wonders.
|
Other natural, home remedies exist for mood ailments. For more information on lifestyle alterations and home remedies, check out:
-
- To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
- Read about natural ways to treat depression in our Home Remedies for Depression section.
- Understand what causes stress and how it affects the human body in How Stress Works.
- Learn how to destress with simple home remedies by reading Home Remedies for Stress.
- Want to know how depression is caused -- and what effects it causes? Check out the How Depression Works section.
Timothy Gower is a freelance writer and editor whose work has appeared in many publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. The author of four books, Gower is also a contributing editor for Health magazine.
Alice Lesch Kelly is a health writer based in Boston. Her work has been published in magazines such as Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She is the co-author of three books on women's health.
Linnea Lundgren has more than 12 years experience researching, writing, and editing for newspapers and magazines. She is the author of four books, including Living Well With Allergies.
Michele Price Mann is a freelance writer who has written for such publications as Weight Watchers and Southern Living magazines. Formerly assistant health and fitness editor at Cooking Light magazine, her professional passion is learning and writing about health.
ABOUT THE CONSULTANTS:
Ivan Oransky, M.D., is the deputy editor of The Scientist. He is author or co-author of four books, including The Common Symptom Answer Guide, and has written for publications including the Boston Globe, The Lancet, and USA Today. He holds appointments as a clinical assistant professor of medicine and as adjunct professor of journalism at New York University.
David J. Hufford, Ph.D., is university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also is a professor in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford serves on the editorial boards of several journals, including Alternative Therapies in Health & Medicine and Explore.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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