Seasonal Affective Disorder (S.A.D.).
It’s late May in Melbourne. Daylight savings is over. The beautiful weather we were treated to in Summer is dissipating and the colder weather and darker days are closing in.
You might find it harder to get out of bed in the morning. Snoozing your alarm an extra couple of times. Or maybe you’re lacking motivation to get out to the gym, to your group fitness classes or go for a run. Perhaps you’re even feeling a little down and depressed. You’re outlook on usual aspects of life is becoming a bit bleak.
This is a very common and could be a condition referred to as Seasonal Affective Disorder or S.A.D.
Though more research is required, the current clinical understanding of S.A.D. is that the lack of sunlight in the late Autumn and Winter months can lead to chemical changes in the brain that leave us feeling lethargic and heavy, lacking excitement and feeling down. It can also negatively affect your sleep, which if you read my previous blog on sleep, you would understand that good sleep is paramount in maintenance of health and wellbeing along with disease prevention.
If you’re not getting enough sleep or the quality of your sleep is poor, you will not be capitalising on your healthy diet and exercise regime. Sleep is the foundation on which good health is built and without good sleep, your health will suffer…guaranteed. You may think that you’re one of those people that can survive off 5-6 hours sleep and function totally fine but this sleep deprivation will catch up with you at some point. There is no avoiding it.
So how does this lack of sunlight affect our mood, our energy and our sleep?
It can mean that the body is creating insufficient melatonin, a hormone that induces sleepiness. It can also lead to less serotonin creation in the brain. Serotonin is known as the happy hormone and is responsible for positive emotion, your appetite and sleep.
You have probably also heard of your circadian rhythm. To break it down the word “circa” means “around” and “dia” means “day”. So it is your body clock which runs on a cycle of “around one day”. You’re full wake-sleep cycle is roughly 24 hours and 15 minutes, though your body has ways to correct for the 15 minutes so that you’re sleeping patterns do not progressively go out by 15 minutes per day.
The lack of sunlight can interrupt with your natural circadian rhythm, meaning that your body clock is off.
Another key ingredient for good health, Vitamin D is deficient in many people during the colder, darker months. Your body makes it’s own Vitamin D through bare skin exposure to sunlight. It is near impossible to get enough Vitamin D from food sources alone so we rely on sunlight for the majority of our Vitamin D.
Vitamin D deficiency can lead to bone weakening known as Osteoporosis, increased risk of Cardiovascular Disease (CVD), cognitive impairment in older adults, severe asthma in children and increase your risk of cancer. Vitamin D also plays a role in serotonin production and thus as mentioned previously, a deficiency will negatively affect mood.
So what can you do about it?
I think it’s important to recognise that these feelings are normal and relatively common at this time of year. Remember that you’re not alone and that these feelings are not forever. Once you understand this it gives you some control over your situation and decreased the feeling of helplessness.
Your first port of call if you think medical intervention could help you would be your primary healthcare practitioner. Osteopath’s are qualified to help you diagnose S.A.D. and will be able to give you management strategies to help you overcome it. If you feel like you want medical intervention then your first port of call is your GP.
Some other strategies you can try is:
Get outside as often as possible and try and expose your skin to sunlight when the clouds clear (and it’s not too cold!). The fresh air will help with your mood and feelings of vitality.
Try stick to a consistent routine. The human body and mind loves routine and all aspects of it’s function are maximised during good routine. This includes regular exercise, a consistent diet and daily routines in terms of readying yourself for the day and winding down in the evening.
Prioritise your sleep. The best sleep practices are detailed in my previous blog and is well worth a read. Though sleep routine is King. Go to bed at the same time every night and wake up at the same time every morning. Weekday or weekend. ROUTINE.
Supplement with Vitamin D if you are deficient. Your GP can refer you for a blood test and advise appropriate supplementation.
Staying on top of your physical health is the key to so many health concerns of modern life. Getting regular Osteopathic treatments can help you in a multitude of ways. Having a tune up can reduce your feelings of discomfort, pain and tightness which can steal your attention and drain you of energy throughout the day. It can also help you maintain healthy, mobile joints and flexible, healthy muscles. Both of these simple improvements can improve your mood, energy levels and motivation to get up and tackle the day.
GW Performance is also hosting a team oriented Winter challenge that rewards self care through the colder months. It is a points based challenge that awards points for attendance of Crossfit classes/PT/Strength and Conditioning sessions, home-based exercise, use of the recovery facilities (compression boots/ice bath) and Osteopathic treatments.
If you’re already a member or thinking about joining, I would strongly recommend joining in on the challenge to break free of the shackles of S.A.D. and set some new goals to keep you progress with your health and fitness aspirations rather than falling into a Netflix induced carbohydrate coma.
Take away notes:
You’re not alone. This too shall pass. You’re in control - there is a lot you can do to help get back to feeling your best.
To book an appointment with one of our Osteopath’s visit the website to book online:
www.osteopathicmovement.com
or
Call: 0402 377 209
To learn more about GW Performance:
Visit the website at www.gw-performance.com
or email: info@gw-performance.com