Runner's Corner

November 2006  ::  Index of issues

Be Glad Not Sad - Beating Seasonal Affect Disorder

by Kitty A. Consolo, Ph.D.

        As the days grow shorter and the nights grow longer, many people are feeling a return of the winter blues or SAD.  SAD stands for seasonal affective disorder, which is a type of depressive disorder that occurs seasonally, which means its signs and symptoms are only present during a particular season of the year and then they tend to disappear.  SAD often appears during the winter months and then recedes in the spring and summer though some people experience a summer SAD as well.

Symptoms of SAD

Winter SAD is characterized by the following signs and symptoms:

ü      Depression

ü      Loss of energy

ü      Increased sleep and sleepiness

ü      Overeating, especially foods high in carbohydrates

ü      Weight gain

ü      Difficulty concentrating and processing information, especially in the afternoon

ü      Social withdrawal

ü      Loss of interest in sex

Diagnosis

        Since many of the above symptoms are also signs of clinical depression, how may one know if you have SAD?  The telling diagnosis is if you have had these symptoms during the same season and then they disappear during other seasons then it is likely you have SAD.

Treatment

        The good news is that it is possible to manage SAD.  The following are useful treatments:

1.  Light therapy

Sit under a light that is 10-20 times brighter than ordinary indoor lights for 30 minutes a day, usually in the morning to get best results.  I like to use full spectrum light which you can find at most health food stores or online at places like vermoncountrystore.com.  Nearly 80% of people who use light therapy experience a reduction in their symptoms.

Increasing light in your home and office is helpful as well.  I turn off the fluorescent lights in my office and bring in floor lamps with full spectrum light bulbs.  Some employers will actually install full spectrum lighting for their employees—see if yours will.  Add lots of light at home, especially with full spectrum light bulbs that can be above your head so that you literally bath yourself in this light.

2.  Exercise: keep running!

While it may be harder to go out when it’s cold and dark, there are lots of good fabrics now available such a microfiber fleece and gortex that can keep you warm and try without adding a lot of weight.  Consider purchasing reflective vests, shoes and now there is a flashlight you can clip on your head when you run to illuminate your path (available at roadrunnersports.com).  You may want to consider joining an indoor place that has treadmills if the cold and darkness are too much.  Try to recruit a running buddy, person or dog!

Try to run at least 30 minutes a day but remember exercise is cumulative, so frequent bounds of shorter time intervals can be helpful as well.

3.  Eat healthy carbs.

Sometimes it’s hard to get away from the Holiday high sugar carbs but these can also leave you feeling tired afterwards and depressed.  Focus on baked apples, dried fruit without preservatives and lots of veggies like a baked potato with a moderate amount of tasty toppings to satisfy your carb cravings.

Below is a great low fat healthy carbo recipe for apple crisp

                        Dr. Kitty’s Health Apple Crisp

8 golden delicious apples (preferably organic)

2-4 T soybean margarine or other healthy margarine without trans fats

½ cup unbleached organic flour

2-4T organic brown sugar

Peel and slice apples and place in 9 inch pie plate.  In a small bowl, cut margarine into flour and brown sugar mixture.  Sprinkle on top of apples evenly.  Bake at 350 Degrees for 30 minutes and enjoy a very healthy dessert.  The less margarine and sugar you can use the better.

4.  Herbal Aids

If none of the above treatments are working, you may want to try a natural herbal supplement.  Herbs such as St. John’s wart have been used successfully in Europe and are now available here.  However it can also interfere with other medications so you should read fully about it and consult your doctor before trying it.

5. Consult your doctor

If all of the above have failed to bring you any relief, you could have a clinical depression and should consult your doctor. 

Being Grateful

Another way to improve your mood, is to list all of your blessings, especially those that enable you to run.  Thank you body, your legs, your bones and muscles for supporting you running. Thank your digestive system for providing you energy to run and your blood and lungs for delivering nutrients so you can run.  If you appreciate your body it will work better for you rather than criticize it.  Sometimes it helps to see others who are less fortunate, visit a VA hospital or rehab center and offer to help those who have severe injuries from Iraq or volunteer for organizations like Special Olympics.

Find a race around Thanksgiving that helps those less fortunate.  Volunteer to work at a soup kitchen.  Getting outside ourselves and our own pain to help others is often a great cure.  Having a grateful heart often means a happy heart.  Have a happy Thanksgiving and see you on the roads

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