Seasonal Affective Disorder: How to avoid it

There's no denying that SAD is an increasingly prevalent condition in Quebec. In recent years, its prevalence has risen to as much as 50% of the population, so it's only natural to take a closer look at the condition and how we can help you cope.

What is seasonal depression?

Also known as Seasonal Affective Disorder (SAD), SAD occurs mainly during the autumn and winter months, when days become shorter and exposure to natural light decreases. This change can cause imbalances in the biological clock, also known as the circadian rhythm, as well as in levels of neurotransmitters such as serotonin and melatonin, which regulate mood and sleep.

Symptoms of SAD can vary from person to person, but generally include:

• Persistent fatigue despite prolonged sleep
• Decreased energy and a tendency to lethargy
• Increased sadness or irritability
• Lack of interest in daily activities
• Carbohydrate cravings and weight gain
• Concentration difficulties

These symptoms may be more or less intense, but for some, they can seriously disrupt daily life and well-being.

Risk factors

SAD affects women more than men, and people living in northern regions are more likely to develop this condition due to the lack of sunlight during the winter months. A family history of depression or affective disorders may also increase the risk. People with a sedentary lifestyle, lack of social contact, or already suffering from depressive disorders are also more vulnerable.

Natural treatments and coping strategies

If you suffer from SAD, there are several natural strategies you can adopt to alleviate symptoms and regain a better quality of life.

1. Light therapy (phototherapy)

Light therapy is one of the most common and effective treatments for SAD. It involves exposure to a specific bright light, imitating natural light, for around 20 to 30 minutes a day. This light helps to restore circadian rhythm and increase serotonin production. Several studies have shown that light therapy can improve mood in as little as a few days.

1. Physical activity

Regular exercise is another natural way to combat the symptoms of SAD. Physical activity stimulates the production of neurotransmitters such as dopamine and serotonin, thereby improving mood. Moderate-intensity exercises such as walking, swimming or yoga are particularly beneficial, as they help you relax while boosting energy levels.

1. Outdoors

Even if exposure to sunlight is limited in winter, it's important to spend time outdoors during the day, especially in the morning. Even brief exposure to natural light helps regulate hormonal and circadian cycles.

1. Maintain good sleep hygiene

Sleep deprivation or sleep disorders can worsen the symptoms of SAD. It's crucial to establish a regular sleep routine by going to bed and getting up at the same time every day. Limiting exposure to screens before bedtime, creating a calm, dark environment, and avoiding stimulants like caffeine in the evening can help improve sleep quality.

Dietary supplements: Complementary support

While the preceding strategies are at the heart of SAD management, certain dietary supplements can act as a support to optimize your well-being. It's important to note, however, that these supplements are not a substitute for medical treatment or a healthy lifestyle, but can offer an interesting complement.

1. Vitamin D: Because sunlight is limited in winter, vitamin D deficiency is common. This vitamin plays a key role in mood regulation and can help reduce symptoms of SAD.
2. Rhodiola rosea This adaptogenic plant is known for its beneficial effects on stress management and improved energy. It can help reduce fatigue and improve resilience in the face of winter stress.
3. Zinc: Zinc is involved in many biological functions, including mood modulation. Studies have shown that zinc deficiency can be associated with depressive symptoms.
4. Omega-3: Omega-3 fatty acids, found mainly in oily fish, have anti-inflammatory properties and protect brain health. They have been associated with improved mood regulation, particularly in cases of depression.

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Conclusion

SAD is a reality for many people, but it doesn't have to be. By adopting strategies such as light therapy, physical activity, and maintaining good sleep hygiene, you can alleviate symptoms. Dietary supplements such as vitamin D, Rhodiola rosea, zinc and omega-3 can also offer valuable support, although they are no substitute for a healthy lifestyle. If you are experiencing severe symptoms, it's essential to consult a healthcare professional.