Feeling down is trending up.
The days are getting colder and shorter, and instances of seasonal depression are on the rise.
Starting as early as November, those who struggle with seasonal depression have little sunlight to brighten their spirits on dark days.
Formally known as seasonal affective disorder (or, appropriately, SAD), seasonal depression is spurred by the change of the season, most commonly during the fall and winter months, when daylight wanes, sleep is disrupted and isolation increases.
Seasonal depression is believed to affect about 5% of Americans each year. SB Arts Media – stock.adobe.com
“Seasonal depression is thought to be caused by changes in your body’s internal clock or circadian rhythm,” Dr. Judith Joseph, a board-certified psychiatrist, researcher and bestselling author of “High Functioning,” told The Post.
Sunlight passing through the retina helps regulate bodily functions like mood and sleep.
Joseph explained that diminishing sunlight in the fall and winter disrupts those processes, alters melatonin production and can induce feelings of sluggishness.
“This may lead to changes in mood and anxiety,” she said.
Seasonal depression is believed to affect about 5% of Americans each year. Symptoms include increased appetite, social isolation and cravings for junk food.
Joseph notes that symptoms of seasonal depression can be amplified by vitamin D deficiency.
Vitamin D, also known as the “sunshine vitamin,” is responsible for helping the body maintain its immune system, absorb calcium and fortify muscles and nerves.
Symptoms of seasonal depression can be amplified by vitamin D deficiency. Vitamin D supplements are shown here. Cozine – stock.adobe.com
Yet research shows that 35% of Americans aren’t getting enough, especially in the winter months.
The body naturally converts sunlight to vitamin D, so during seasons of limited sunlight, the D takes a dip.
“Vitamin D tends to be impacted by lower sunlight exposure,” Joseph said. “Sometimes I treat my patients with a combination of a vitamin D supplement, light therapy and behavioral therapy.”
A 2020 study in the journal Depression and Anxiety found that supplementation with vitamin D reduced negative emotions in those with low vitamin D levels or major depressive disorder.
Joseph recommends pairing the sunshine vitamin with actual sunlight.
“In my clients with vitamin D deficiency, I recommend vitamin D supplements and encourage them to try to get fresh sunlight in the morning to reset their biological clocks,” she said.
She also advises a diet rich in vitamins and minerals.
“Foods like fatty fish, leafy greens and eggs are rich in both vitamin D and magnesium,” she added.
Joseph typically prescribes vitamin D in tandem with magnesium “because the body needs magnesium to activate and regulate vitamin D, so that it can be used by the body appropriately.”
When it comes to supplements, it’s essential to discuss them with a healthcare professional to avoid taking too many.
Dr. Judith Joseph typically prescribes vitamin D in tandem with magnesium. Courtesy of Dr. Judith
“I have heard of people taking too many vitamins without a physician monitoring them and then developing toxicity,” Joseph said. “This can be true with excessive vitamin D ingestion.”
Indeed, too much vitamin D can cause hypercalcemia — an overabundance of calcium in the bloodstream — which can weaken bones, cause kidney stones and hinder heart and brain function.
The National Institutes of Health recommends 600 international units of vitamin D a day for adults up to 69 years old and 800 IU for older adults.
For its part, the Centers for Disease Control and Prevention notes there are “disagreements” about dosage but recommends 200 IU up to age 50, 400 IU for people 51 to 70 and 600 IU for adults even older.
In addition to moderate vitamin D supplementation, experts recommend that patients prone to seasonal depression engage in daily aerobic exercise to help offset their mood, maintain a structured schedule and invest in lamps that mimic natural sunlight.
It’s also been suggested that having plants in your space can uplift moods.
Thus, if you’re staring into the dark abyss, it might be time to get yourself a succulent.