Beating Back Winter Blues

What is it about winter that puts us out of sorts? Right about now a lot of people are feeling morose, or even downright depressed.

Psychologists have a name for the winter blues. They call it seasonal affective disorder, appropriately shortened to SAD. People suffering from this problem don’t have much energy and feel lethargic or even hopeless. They may sleep more than usual and sometimes crave carbs. As a result, they may gain weight—which can make them feel even worse.

Although experts do not agree on the causes of SAD, one leading hypothesis focuses on sunlight. Scanty sunshine may affect brain chemistry, including neurotransmitters like serotonin as well as melatonin. But perhaps vitamin D deprivation is one reason for winter blues.

The lack of energy and aches and pains that so often make it difficult for people to exercise can be consequences of inadequate vitamin D. Few foods contain much vitamin D, so most of the vitamin D in our bodies is made by skin exposed to sunlight. It’s no wonder that vitamin D deficiency is common in places like Maine, Michigan or Manitoba.

Even in places where there is lots of sunshine, like southern Arizona, many people are still low in vitamin D. One study found that about a quarter of adults tested there were in the danger zone (American Journal of Clinical Nutrition, March, 2008).

Low vitamin D levels are associated with depression. They are also linked to a higher risk of several cancers and type 2 diabetes. Many physicians now screen for vitamin D along with things like cholesterol and thyroid function. When vitamin D levels are normalized with supplements, people often find their mood improves and their aches and pains diminish.

With less muscle and joint discomfort, people may find it easier to exercise. This in itself can be an effective strategy for dealing with depression.

Combining exercise with full spectrum light exposure plus talking therapy may be better than any one of these non-drug approaches by itself.

Medications may also have a role in the treatment of SAD. Drugs like Prozac (fluoxetine), Zoloft (sertraline), Paxil (paroxetine) or Wellbutrin (bupropion) may be helpful for some people, though all of them have potential side effects. What’s more, it can be difficult to stop taking some of these antidepressants suddenly once warm weather arrives, even though people with SAD usually don’t need treatment in the summertime.
We have included information on antidepressant withdrawal problems as well as many non-drug approaches to overcoming the blues in our brand-new Guide to Dealing with Depression.

People suffering from seasonal depression have a hard time imagining that things will ever get better. Within a few weeks, though, daylight savings time will begin, the weather will improve and we can spend more time outside chasing the blues away.