Page 14 - 2022 - Q1 - Minerva in Focus

HEALTH & WELL BEING Winter Blues or

Winter Depression?

As the winter comes, the days get short- What is SAD?
er, and nights get longer than in sum-
mer. During these shorter, colder days, SAD is a mood disorder, presenting with regularly recurring episodes during particular
which last a few months, many people seasons. The most prevalent form of SAD is winter depression, which begins in autumn
might feel less energetic or motivated, or winter, and, if left untreated, usually remits in the following spring or summer. The
and their mood may be worse than usu- symptoms of SAD include depressed mood, loss of interest or pleasure, sleep distur-
al. Others might feel the need for more bance, changes in appetite or weight, fatigue, loss of energy, and a feeling of worthless-
sleep or not experience as much joy as ness or guilt, among others.
they used to while doing their hobbies
and other activities. While it is usual for The pathogenesis of SAD is not yet known. Nevertheless, there are hypotheses that con-
people to have a low mood during win- nect the disorder with our body’s internal clock or circadian rhythm. Many of our bodies’
ter, others might experience a form of physiological processes are regulated by the circadian rhythm, which is closely related
depression as part of Seasonal Affec- to light changes in our environment. According to one hypothesis, the shorter periods of
tive Disorder (SAD) light (photoperiods) during winter can induce depression. Studies have shown that the
physiological changes of patients with SAD (hypersomnia, increased appetite, weight
gain) are analogous to other mammals, which respond to the shorter photoperiod of
winter with a hibernation response.

When to get suspicious

Diagnosis of SAD might be a bit tricky, but some clues might help you or the physician.
The most characteristic symptom is depression which follows a seasonal pattern. The
onset and remission of depressive episodes happen during the winter or worsen in the
winter months. At the same time, sunshine has an alleviating effect on the symptoms.
People with SAD will probably experience other atypical depressive symptoms, such as
the need for more sleep, increased appetite, especially carbohydrates, and weight gain.

What to do

The onset of SAD usually starts between 20 and 30 years of age. It can affect both women
and men. Some studies show that people living at higher latitudes (where days are
shorter) may have an increased risk of suffering from SAD. Even though SAD might need
medical treatment, these are things to do to enhance the treatment’s effectiveness and
minimize the impact of the disorder:

1. Get exposed to as much sunlight as possible during the day. Daily walks out-
side, even when it is cloudy, can also be very helpful
2. Include aerobic exercise in your daily routine
3. Use enhanced indoor lighting. Regular lamps and fixtures will do the work. If
possible, prefer lamps with a warmer light
4. Build better sleep hygiene, which means: do not try to force sleep, use the
bed only when you need to sleep and then get out of it, do not go to bed
hungry, avoid caffeine and alcohol, and turn off any sources of blue light such
An overview by as screen before sleeping.
Konstantinos Giannakopoulos
Stay informed. Stay safe!
MD

14 MINERVA IN FOCUS – ISSUE 19 / Q1 2022