Winter Blues - Serotonin

Serotonin is a Monoamine neurotransmitter that is found in the gastrointestinal (GI) tract, platelets, and in the central nervous system. Studies have shown that serotonin affects our level of happiness, which is why antidepressants are used to treat conditions such as depression, generalized anxiety disorder and social phobia. Monoamine oxidase inhibitors (MAOI) prevent the breakdown of monoamine neurotransmitters (including serotonin), and therefore increase concentrations of the neurotransmitter in the brain. Here are some suggestions to better cope with Winter Blues naturally by increasing serotonin levels as explained in this article:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/

1. Self-induced changes in mood. This can include psychotherapy, meditation, yoga and relaxation. Ask yourself what makes you feel better, and pursue that activity.
2. Exposure to bright light. This can include walking outside in the middle of the day, or other outdoor activities like running, hiking, biking, snow shoeing, skiing, playing outdoor sports, etc. As shown in the previous post, a light therapy box can be helpful as well.
3. Exercise and movement. We tend to be less active during the winter months. For me, I try to take a walk in the middle of the day for 15 minutes or more. For others joining a gym is a great option. Exercise contributes to better sleep and lowered stress levels.
4. Diet. It is important to nourish our bodies with vitamin filled fruits, vegetables, legumes, protein and grains. It can be helpful to limit intake of sweets during the winter months, which can be challenging because of holiday traditions.

Other Sources:
http://en.wikipedia.org/wiki/Serotonin

Winter Blues - Light Therapy

Apollo Health Golite

Light therapy provides extra light during the winter months that can help your body adapt to the lack of sunlight thereby increasing your energy and mood. The one pictured here is about 6" x 6" and emits blue light while others emit white light. It can be adjusted for light intensity and has a built-in timer. Light boxes come in a variety of shapes and sizes. The directions come with each unit, and you can read more about them online. Click here for more information about the benefits of light therapy. Light therapy is most effective if you start before Winter Blues symptoms begin.

Winter Blues

I will present a series of posts about how to prevent the Winter Blues as we head into the dark months of the year. In the Pacific Northwest, and in other parts of the world, winter brings a limited amount of sunlight. In addition, especially in the northern regions, daylight hours are short. The lack of light and cold weather can have an impact on our mental health. Seasonal Affective Disorder (SAD) is still being researched. It is currently defined in the diagnostic manual as a Seasonal Pattern Specifier applied to the pattern of Major Depressive Episodes in Bipolar I, Bipolar II or Major Depressive Disorder. I recommend seeing a professional if you have daily symptoms of depression that cause significant impairment to your social and occupational functioning for two weeks or more. Research has shown that prevalence increases with higher latitudes, and younger people are at higher risk for winter depressive episodes. Some research suggests the seasonal pattern may not always be linked to a Major Depressive Episode. The suggestions I will present in these posts can be helpful for anyone that tends to feel down during the winter months. Symptoms of Winter Blues can include increased moodiness, changes in appetite, changes in sleep patterns, decreased interest in previously enjoyed activities, low energy, difficulty concentrating, increased feelings of worthlessness or guilt, and increased use of mood altering substances.