It’s that time of year: Seasonal affective disorder -- cleverly nicknamed SAD -- strikes again. Symptoms include oversleeping, fatigue, craving sugary and starchy foods, low self-esteem, difficulty concentrating and processing information, inability to handle stress, and a decreased interest in sex and physical contact.

While many physicians just hand out prescriptions for antidepressants and tell you to wait for the thaw, there are less expensive alternatives that don’t come with the negative side effects.

1.) Get outside more. Bundle up and get some sunshine -- and some exercise -- whenever possible. The combination of a drop-off in physical activity plus less sunlight is the equivalent of an emotional knockout punch for many of us. You might also consider getting some form of light therapy, which has proven effective in many studies.

2.) Eat right. Even though the craving for sugary and starchy foods makes it difficult, you are better off avoiding them. The highs and lows from the sugar consumption, the weight gain, and the overall unhealthy qualities of these foods bring on more problems than they solve in the moment they’re bringing comfort.

3.) Try amino acids. Make sure you have adequate levels of the eight essential amino acids: isoleucine, leucine, lysine, methionine, phenylanine, threonine, tryptophan, and valine. Amino acids are direct precursors to many neurotransmitters and, as such, can be effective in combating seasonal depression.

Tryptophan is particularly important as it is the precursor to serotonin production. One study that attempted to separate the effectiveness of light therapy vs. tryptophan found that without adequate levels of tryptophan in the system, the light therapy alone did not provide relief.  

Just in case you have SAD and you feel alone, or like it’s all in your head, it might make you feel a bit better to know that it affects 10 to 25 million Americans every winter season. It can start as early as September as the light wanes, and last into April. The further South you are, the better your chances of avoiding it, though, with only 1 percent of people in Florida experiencing SAD, compared to as many as 10 percent in Northern parts of Canada.

Perhaps the birds that fly south every winter are onto something.

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Hers to Decide

Q: I had been hearing that a female “Viagra” was coming out -- and then I read the e-Tip about using natural testosterone instead. My husband is urging me to order some and get started to see if it works, but I’m still a bit nervous about it. Is there anything I should be cautious about before I dive in?

JVW: Hormone levels can be complex, particularly as we get older. For women who are approaching or going through menopause, there’s even more to consider. With women who have lowered levels of testosterone -- especially those who have had their ovaries surgically removed -- natural testosterone is an excellent treatment for the resulting loss of sexual desire. Many report feeling like their old selves again…and indeed, their partners are often happy with the change as well.

However, even though natural testosterone is available without a prescription on the Internet, I generally suggest that you consult and work with a physician who is accustomed to replacing hormones naturally. Here’s why…

Not all female libido problems are due to low testosterone, although many are. It is best to start by getting all of your hormone levels tested to see exactly what’s going on. Also, if you have been taking synthetic HRT, it has been known to depress testosterone levels. If you switch to natural hormones, your testosterone might go back up.

It’s also not a good idea to try any health remedy or medication at the urging of someone else, even your spouse. It’s your body and your health, so you should take all the time you need to determine if using testosterone, or any other supplement, is the best decision for you.

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What is…serotonin?

Serotonin is a hormone, also known to chemists as 5-hydroxytryptamine. It can be found in the pineal gland, blood platelets, the digestive tract, and the brain. Changes in serotonin levels can have a significant impact on mood and subsequent behavior. Too much serotonin and too little can both cause psychological challenges ranging from depression to the more severe schizophrenia and autism, to antisocial behaviors such as arson and violent crime.

This is one reason behind the popularity of SSRI drugs (specific serotonin reuptake inhibitors) that are also commonly called anti-depressants. However, these drugs are increasingly coming under scrutiny for side effects such as violent behavior and increased suicide rates, especially when used in children. For a fairly comprehensive listing of research and media stories about the controversy of SSRI’s go to www.drugawareness.org. This is the site of the International Coalition for Drug Awareness. 

Yours in good health,

Amanda Ross

Managing Editor

Nutrition & Healing

Sources:

Ghadirian AM, Murphy BE, Gendron MJ. “Efficacy of light versus tryptophan therapy in seasonal affective disorder.” J Affect Disord 1998; 50: 23-27

Krauchi K, Reich S, Wirz-Justice A. “Eating style in seasonal affective disorder: who will gain weight in winter?” Compr Psychiatry 1997; 38: 80-87