It is the time of year when people are reporting feeling depressed during the dark, cold winter months. The less sunshine we see, the more dark people feel. This dip in mood is thought to be caused by lowered levels in serotonin, a chemical in the brain, and an increase in the production of melatonin, a sleep-related hormone secreted by the pineal gland in the brain, which is produced at increased levels in the dark.

The decreased levels of serotonin and the increased levels of melatonin in the brain have been linked to people suffering from SAD (Seasonal Affective Disorder), a mood disorder associated with depression episodes and related to seasonal variations of light.

SAD affects 10 million to 25 million Americans every winter season during the months of September to April, in particular during December, January and February. Out of those who are affected, 60 percent to 90 percent are women, and SAD occurs more frequently in younger people in there 20s.

SAD symptoms include:

• Desire to oversleep
• Feeling of fatigue and inability to carry out a normal routine
• A craving for sugary and/or starchy foods, usually resulting to weight gain
• Loss of self-esteem
• Difficulty concentrating and processing information
• Tension and inability to tolerate stress
• Decreased interest in sex and physical contact
• Full remission from depression occur in the spring and summer months

This time of year is the peak season for SAD, and there are still a few more months that provide the least amount of sunshine in the entire year. Some experts believe the condition is treatable by conventional therapies like antidepressant drugs, but there are simple and inexpensive steps to take to combat the winter blues.

Compensate for lack of sunshine

There are many reasons why people get sick in the time period described and the lack of sunlight is one important variable.

One of the ways that you can compensate for the lack of sunshine in the winter is through the use of full spectrum lights. It is VERY important to know that the only valid full spectrum lights are fluorescent lights. The full spectrum bulbs are compact fluorescents and can screw in a normal fixture. If one factors in the health benefits, it is a non-issue; the bulbs win hands down. I have used them over the past six years and they have provided an enormous benefit in my ability to tolerate the miserable cold and dark winter months.

Get to sleep at a normal hour

The lack of sunshine also mandates an earlier sleeping time. Ideally, we should be in bed shortly after sunset. In the winter that is 6:00 p.m. Most of us go to bed four or more hours later, which tends to impair the adrenal glands and secondarily the immune system. To learn more about how to get a good night’s sleep, please review my sleep guidelines.

Stay away for sugary or starchy foods

Other issues, which are related to SAD, are the cravings of comfort food, which tends to be greasy, salty or sweet food. Although, eating these foods may give you temporary relief, they aren’t good for you in the long run. The consumption of sugary or starchy foods can lead to all types of diseases, such as cancer and diabetes, along with obesity. Following an optimal nutrition plan is essential for one’s health.

Exercise

Exercise is known to boost people’s moods and is good for depression. I suggest you come up with an exercising plan. There will be days in the winter where the sun is out, I suggest you take advantage of those days and go on a nice walk. However, realistically we don’t see a lot of those days and the weather can be quite brisk, so another alternative you should highly consider is joining a health club or purchasing a couple of pieces of home exercise equipment. I recommend a treadmill, which is great for walking on an incline or jogging, or an elliptical machine along with an appropriate size weight set to start.

Fish Oil is essential

There are a number of studies that show that the use of cod liver oil and fish oil, rich in essential omega-3, are associated with decreased depression. Please review my article, Defeating Depression: As Easy As Omega-3 that I posted, to learn more about the association between omega-3 and depression.

The main difference between cod liver oil and fish oil is that cod liver oil is high in vitamin D. In warm weather, the sunshine produces high and usually sufficient levels of vitamin D without any supplementation necessary. In the cold, winter months, some people might be vitamin D defiant and may need vitamin D, and so I recommend cod liver oil versus fish oil in cool weather months or climates. However, it is important to remember that both oils are linked to decreasing depression. And, after several years of research, I now offer Carlson’s brand fish oil and cod liver oil on my Web site. I’ve found that Carlson’s offers the most superior quality. Their fish oil and cod liver oil in liquid form contain the highest levels of essential omega-3 and follow the strictest purity guidelines. Visit the website store to make a convenient purchase.

Following these steps is a surefire way to get you out of the dark mood of winter.

Winter Depression Linked With Melatonin Cycle

Winter Depression Sufferers See The Light

Thyroid Hormone Helps "Winter Blues" (SAD)

Winter Blues may be Caused by Lack of Sunlight

Four Winter Activities That are Great for Your Body and Mind

Depressed? Consider Fish Oil

Seasonal Affective Disorder Hits Children