3 Natural Ways to Beat the Winter Blues

"Oh the weather outside is frightful, / But the fire is so delightful, / And since we've no place to go, / Let It Snow! Let It Snow! Let It Snow!"

Uh, no.

The holidays are over and it's -8 degrees outside. I don't know about you, but I've had enough. I'm ready for the beach and 85 degrees. I need sun. And I needed it yesterday.

For at least the past 3 years, I've suffered from S.A.D., or Seasonal Affective Disorder. Starting in late August, the days begin to shorten and by mid-October there's cooler/cold weather and a lot less sunlight. 1 in 10 people in the U.S. are affected by a "lesser" version of S.A.D. called subsyndromal S.A.D., and 2% have full-blown S.A.D - like me.

S.A.D. is characterized by low serotonin levels. Having low serotonin increases aggression, irritability, fatigue, and depressive feelings. Slowly, you begin to spend less time outdoors and the only light you get comes from the bulb beneath a lamp shade. You begin to move around less (if you exercise at all), sleep more, eat more, gain weight...It's a downward spiral into a cold, dark winter. Before you realize it, it's already too late.

There's good news, however. You don't have to live with the winter blues. There's hope. I know, I've experienced great results from natural therapies. So just in case your attention span is as short as the cold winter days we're experiencing, I'll get to the point:

3 Natural Ways to Beat the Winter Blues:

1. Light Boxes
A major contributing factor to the winter blues is a lack of UV light reaching the retinas at the back of your eyes.  I have a theory about S.A.D. that may or may not be backed by psychiatrists.  I don't know, I haven't looked - but this makes sense to me, and perhaps it will make sense to you.

Winter is characterized by cold temperatures and less light in many areas of the world.  If we were in the Stone Age, S.A.D. would do much to increase our chance for  survival of the winter.  As our brains receive lowered signals from bright light our serotonin levels decrease, resulting in a less desire to move.  Sleeping longer, moving less, and an increase in appetite are all great ways to fatten up and hibernate for the winter.  So while we beat ourselves up for not being "normal" or feeling "happy" during the winter months, you would do well to remember you may be experiencing an innate trait designed to keep you alive.

Light boxes are a remedy for low light environments.  Choose a full spectrum light box with at least 10,000 lux (how bright the light is).  All you need to do is allow the light to enter your eyes in a non-direct fashion for 30-60 minutes daily, starting in the early fall.  Setting the light up near your computer monitor as you check e-mail for the day may be an ideal way to get your daily UV.  And no worries, it's not enough UV to give you weird tan lines or skin cancer.

2. Herbal/Natural Supplement Remedies
There are several supplements that may help alleviate depression and increase serotonin levels.  My advice is to stay away from the SSRIs (selective serotonin reuptake inhibitors) most psychiatrists will prescribe you like it's the greatest candy since Tear Jerkers (anyone remember those things)!  They only work if you have serotonin to work with in the first place.  When serotonin levels are depleted, its like a car running on gas fumes.  I personally experienced several nasty side effects on Zoloft back in 2000.  I wouldn't want to experience those again.

I recommend the following instead:

• SAMe - SAMe is made by your body already, but taking 400 mg/day will improve mood, lubricate your joints, and provide more protection for your liver.  Don't take it if you have bipolar disorder, however, because it may induce episodes of mania.
• St. John's Wort - Believe it or not, this stuff works well.  You'll want to take a standardized extract for 3% hyperforin and take 450 mg 2-3 times per day.  Stay clear of this if you're already on medication for heart disease, depression, or if you are on birth control pills.
• 5-HTP - This amino acid is a neurotransmitter that helps insomniacs and depressed people alike.  It's a great way to fall asleep and stay asleep.  After 1-2 weeks of taking 100-200mg at bedtime, people report greatly increased mood.  I can vouch that it's like removing a dark cloud that has blotted out your personal sun. I use it every night during the winter.  Be careful to avoid serotonin syndrome, however. Read about this potentially life-threatening syndrome here.

3. Sustained Intense Exercise

It's tough to exercise when you are "down" and don't feel like it, but it has a wonderful therapeutic effect upon the mind.  Intense exercise releases the all-wonderful endorphin.  Endorphins are up to 300% more powerful than morphine.  Several studies have shown intense exercise can be more effective for a positive mood than Prozac.  Sound good?  Well, it feels great.  So get to the gym 4-5 days a week and work hard for 45-90 minutes to benefit from a large release of endorphins.

I hope this information is helpful for those of you who feel blue most days.  I have a feeling there's more of you who pretend everything is fine and don't talk about it than current statistics show.  Don't accept it, do something about it.

Take care of yourself, and each other (sorry, had to throw the Jerry Springer line in there, hahaha)!

Ross