Your Health by Dr. Rallie McAllister

'Tis the season to be jolly, but for some folks the holiday season isn't the most wonderful time of the year. With the arrival of colder weather and dwindling daylight, it's not uncommon to experience a mild case of the winter blues.

You're entitled to feel a little stressed out or down in the dumps every now and then, but a major mood change is cause for concern. It could be a symptom of a debilitating type of depression called seasonal affective disorder, or SAD for short.

According to the Mental Health Disorders Association, approximately 10 percent to 20 percent of Americans suffer from mild winter seasonal affective disorder, and nearly 5 percent experience a more severe form of the condition.

While the exact mechanism of SAD isn't fully understood, it's believed to be related to the shorter, darker days of winter. In susceptible individuals, these conditions can cause biochemical changes in the brain that lead to low moods or depression.

Signs and symptoms of the disorder typically include feelings of sadness, lack of energy and social withdrawal. SAD sufferers frequently lose interest in their normal activities and often avoid interacting with friends and family.

Unfortunately, having seasonal affective disorder makes it challenging to take the necessary steps to overcome the condition. In many cases, SAD often drives affected individuals to do things that can worsen their symptoms.

Fatigue and excessive sleepiness are common, and some SAD sufferers are tempted to crawl into bed and stay there until spring. While it's important to get sufficient sleep, there's no real benefit to sleeping more than eight hours a night on a regular basis.

It may seem nearly impossible to drag yourself out of bed in the morning, but it's important to get up and moving at a reasonable hour. Rising and shining along with the sun increases your daily exposure to bright light, which is known to help alleviate SAD symptoms.

While SAD robs its victims of energy and enthusiasm, it typically has the opposite effect on appetite. Affected individuals often experience an overwhelming desire to eat, and most crave starches and sweets.

Eating carbohydrate-rich comfort foods may be a natural response to depression, since these foods help boost levels of a mood-enhancing brain chemical called serotonin.

Many antidepressant drugs, including those used to treat SAD, work by increasing serotonin in the brain.

Although candy, cake and cookies may satisfy your sweet tooth, eating too many of these types of foods inevitably leads to weight gain, which can be depressing in any season. If you crave carbohydrates, choose nutritious foods that support your health, such as fruits, vegetables, and whole-grain breads and cereals.

Taking a high-quality multivitamin and mineral supplement, along with a good source of omega-3 fatty acids, will give your body the nutrients it needs to stay healthy during the winter months. Research suggests that essential fatty acids and vitamins D and B complex are especially beneficial in the treatment of seasonal affective disorder.

Exercising may be the last thing you want to do when you're feeling blue, but it's more important than ever. When it comes to alleviating symptoms of depression, moderate-intensity exercise has been shown to be just as effective as some antidepressant medications.

If you can talk yourself into taking a brisk walk outdoors in the fresh air and winter sunshine, the benefits of exercise are even greater. When it makes more sense to stay indoors, put your treadmill or exercise mat in front of a window and exercise in a sunbeam.

To combat the symptoms of SAD, make your surroundings as cheerful as possible. Open your blinds and curtains during the daytime to let in as much sunlight as possible, and keep overhead lights and lamps burning in the rooms you're using.

Spend more time in the brightest, cheeriest rooms of your home, such as a sunroom, and less time in dark or dimly lit areas, such as a windowless basement. Listen to music that energizes you and lifts your spirits.

Add splashes of bright, warm color and a few green plants to your surroundings. Fill your home with invigorating scents, such as ginger, orange, peppermint or cinnamon.

If your symptoms don't improve in spite of your best efforts, it's time to see your doctor. For some individuals, medical intervention is necessary to overcome the symptoms of seasonal affective disorder.

With proper treatment, you don't have to wait until spring to overcome the winter blues.

Rallie McAllister, M.D. is a family physician, speaker, and founder of www.MommyMDGuides.com, a website featuring child-raising tips from trusted doctors who are also moms. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.

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