Are you SAD? Why you should not ignore ‘winter blues’

The nights are growing longer and the days shorter. As the air turns colder, many of us may feel the winter blues. But experts are now cautioning against brushing it off. There is more to winter blues than what meets the eye.

Feeling low persistently during the colder months could be something more serious — Seasonal Affective Disorder (SAD).

What is SAD?

Seasonal affective disorder (SAD) is a type of depression linked to the changes in the season. Many people feel 'down' or have the 'winter blues' when the days get shorter in the fall and winter and feel better in the spring when longer daylight hours return, according to the National Institute of Mental Health. This condition affects between 0.5 and 2.4 percent of people in the United States.

Young adults and wome, who live farther north may experience SAD more compared to others. SAD makes you feel moody and down.

Symptoms of SAD

According to NIMH, SAD symptoms start in the late fall or early winter and go away during the spring and summer, known as winter-pattern SAD or winter depression, in most cases. Some of the symptoms include:

Do not ignore winter blues

Experts warn that SAD can mirror major depressive disorder, and hence it should not be dismissed. Stephanie Cox, a professor in the Department of Behavioral Medicine and Psychiatry, at West Virginia University notes that this depression affects millions of Americans and should be taken seriously.

“Seasonal affective disorder occurs at certain times of the year, most often during the winter and especially in northern latitudes. Symptoms are thought to be related to reduced exposure to natural sunlight.

This decrease in light can affect neurotransmitters in the brain, such as melatonin and serotonin, and disrupt the body’s circadian rhythm,” Prof. Cox said in a statement. “People who have experienced this predictable pattern may benefit from starting treatment or preventive strategies early in the fall.

Talking with a health care provider can help identify the best treatment options and timing for your specific situation. Light therapy is one of the most common and effective treatments. This involves sitting in front of a special light box that emits 10,000 lux of white light for 30 to 60 minutes daily during the winter. Other helpful treatments may include medication, cognitive-behavioral therapy, and lifestyle changes such as exercise and maintaining a regular sleep schedule,” she said.

How to beat the winter blues?

You can either prevent or combat the winter blues to an extent, by making some lifestyle changes. These include: Get as much sun as possible: Yes, the days are shorter, but one of the most effective ways to lift your mood is to get natural light as much as possible. Don’t miss a chance to spend time outdoors. On colder days, open your blinds and soak in the sun.Eat a well-balanced diet: People crave carbohydrates during colder months. To avoid cravings eat a well-balance and nutritious diet that includes fruits and vegetables, whole grains, and lean proteins.

Avoid excessive sugar or processed foods that can lead to energy crashes.Exercise regularly: It is important to stay physically active during the winter months. Exercise can boost endorphins and help you beat the winter blues. Stay connected: Spend time with family and friends to combat the feeling of loneliness. Practice mindfulness: Mindfulness practices such as meditation, breathing exercises and yoga can help manage the stress. Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a healthcare professional before starting any new medication or treatment.