by Jim Golick, CCN, LNC

Long winter darkness can contribute to a nearly incapacitating form of depression known as Seasonal Affective Disorder or SAD. This disorder, sometimes called 'the wintertime blues' is a recognized psychiatric syndrome. A decrease in productivity and difficulties in interpersonal relationships are common. In addition, one may suffer from social isolation, a craving for carbohydrates, weight gain, loss of energy, decreased sex drive, and periods of longer sleep.

It is thought that this disorder may be due to a seasonal decline in melatonin, a hormone secreted by the pineal gland in the brain. Melatonin is synthesized from serotonin and therefore closely tied to the amino acid, tryptophan, as well. In the continued absence of tryptophan supplements (the FDA has banned the sale of this essential amino acid due to the ill effects of one contaminated Japanese batch 11 years ago) certain foods and dietary supplements are the only nutritive means of increasing serotonin (and therefore melatonin) in the brain. While all high protein foods contain some tryptophan, it usually loses the competition with other amino acids for entry into the brain where it can be metabolized. Paradoxically, a high carbohydrate diet, which is relatively low in tryptophan and other amino acids, actually encourages a greater proportion of tryptophan to enter the brain. This accounts for the carbohydrate cravings (sweets, pop, bread, pasta, potatoes, etc.) which many SAD sufferers experience. This should not be taken as justification for eating junk food, however. Instead, try to eat more nutritious complex carbohydrate sources like whole grain cereals, breads and beans.

Popular mood supporting supplements include the popular herb St. John's Wort, 5-HTP (an herbal-source metabolite of tryptophan and a direct precursor to serotonin), and melatonin capsules, tablets and sprays. The B-complex vitamins are essential for nervous system health. Among these are Vitamin B6 and/or its co-enzyme form P-5-P. These nutrients are intimately involved in neuro transmitter functions of the brain. Light therapy is also utilized as a possible treatment for SAD. Than can be accomplished by using full-spectrum (natural daylight) lighting for an extended period of time during winter days. This mimics the pattern of summer daylight and in turn stimulates the pineal synthesis of melatonin that affects mood and well being.

With these helpful hints, hopefully you can spread the Holiday Cheer (and not a cold) well into the New Year.