Seasonal Affective Disorders- SAD

By Bonnie Jenkins, Advanced Natural Medicine

For some people it’s simply “the holiday blues,” but for many people, this mental funk hangs around long after the New Year. Depression, whether temporary or long-term, can be a serious condition that affects you and everyone around you. Almost 19 million American adults have some form of depression, and it affects nearly twice as many women as men.

Most doctors automatically prescribe an antidepressant as a quick fix to depression – and in some cases, medication is needed. But for many people, research suggests that the foods you eat can either alleviate or exacerbate a depressed mood. In fact, certain vitamins, minerals and other compounds in foods are known to influence brain chemicals called neurotransmitters. Depending on the foods you eat, some neurotransmitters can become either more or less active, affecting your mood, including depression.

From Carbs to Caffeine

Over the past 20 years, several studies have found that people who are depressed tend to eat more carbohydrates – mostly in the form of sweets – than people who aren’t depressed. It’s no wonder, since carbohydrates can have a significant effect on brain chemistry. Eating a high-carb meal activates the release of insulin, which causes the amino acid tryptophan to race to the brain and trigger serotonin levels to rise. High serotonin levels, in turn, increase feelings of calm, soothe the craving for carbohydrates and can alleviate negative moods.

In studies examining carb lovers, investigators at the University of South Alabama, found that more than two-thirds of cravers say they experience anxiety, fatigue and depression prior to their cravings. Once carbohydrates are consumed, they say their mood improves. But in the long run, snacking on sweet, refined carbs isn’t the answer. Seeking comfort in sugary carbs causes some people to create a never-ending cycle of eating sweets because the relief they experience is short-lived.

If filling up on carbs when you’re feeling down has become a knee-jerk reaction, try eliminating added sugars from your diet for several weeks to see if that improves your mood. As a bonus, dumping nutritionally-bereft carbs from your diet may also help reduce fatigue.

Of course, carbs aren’t the only problem for people who have a tendency toward depression. While most people find caffeine provides a “pick-me-up,” it can have the opposite effect in others, exacerbating depression. As with sugar, studies show that, in people with a sensitivity to caffeine, eliminating it can significantly improve mood and boost energy.

The only way to know if you’re sensitive to caffeine is to avoid it for a few weeks (not just a few days) and see if you notice a difference. Although most people find it easier to taper off gradually, if you are extremely sensitive to caffeine’s effects, go cold turkey. But be aware that you will likely feel worse (headaches are a common side effect) before you start to feel better. If you are caffeine-sensitive, you should see a noticeable improvement in your mood after about two weeks without caffeine.

Fishing For Omega 3's

Research examining the role of omega-3 fatty acids (concentrated in fatty fish like salmon and sardines and in fish oil supplements) in depression has shown positive results. Several studies have indicated improvements in depression when medications were supplemented with omega-3 fatty acids. Researchers believe that omega-3’s may affect neurotransmitter pathways in the brain in the same way as medications used to treat depression.

Low levels of serotonin are strongly associated with depression, and eating fish may raise levels of serotonin in the brain. To get the benefit from fish oil, eat two to three servings of fatty fish per week or take a daily dose of one to three grams of fish oil supplements containing both docosohexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

To B…. or Not to B

Low levels of three B vitamins – B6, B12, and folate – have been linked to depression. And no wonder. Vitamins B6, B12 and folate play an important role in the body’s ability to manufacture neurotransmitters.

Several studies have linked low folate levels to depression and have demonstrated improvement with folic acid supplementation, both on its own and together with antidepressant medications. In one study by researchers at Tufts Human Nutrition Research Center on Aging found that among 3,000 volunteers, those with symptoms of mild or major depression had lower levels of folate than those who had never been depressed. Though researchers aren’t sure if poor folate intake leads to depression or if depression results in a poor diet, the researchers recommend that those suffering from depression take a daily multivitamin that contains 400 mcg. of folic acid.

Other studies have shown a link between depression and vitamin B12, including a study done by the National Institute on Aging. Among 700 older women, researchers found that those with low blood B12 levels were more than twice as likely to develop depression as women with normal B12 status. Another recent study in Denmark found that among the 13 percent of participants who were depressed, all had low blood levels of vitamin B6.

Boost your B’s by eating foods like whole grains and leafy green vegetables that are rich in these nutrients. To make sure you are getting adequate levels, add a B-complex supplement each day that contains at least 50 mg. of each of the B vitamins.

One Last Thing ...

In addition to its role as a bone builder and potential protector against periodontal disease, colon cancer, prostate cancer and multiple sclerosis, new research from Canada shows vitamin D supplementation may also help relieve depression, particularly in people who suffer from seasonal affective disorder (SAD). Researchers from the University of Toronto found that people suffering from depression tended to improve as their vitamin D levels went up during the summer and other periods of high sun exposure.

Vitamin D appears to work in the same way many antidepressants by increasing levels of serotonin in the brain. But, the researchers say, exactly how much vitamin D you might need depends on the geographic region you live in, the time of year, your skin type and your level of sun exposure. During the winter months or if you use sunscreen regularly, make sure to get 1,000 to 1,500 IUs of vitamin D3 in supplement form daily.

This Just In ...

Postmenopausal women with elevated blood levels of “bad” low-density lipoprotein (LDL) cholesterol may want to watch out for thinning bones. According to research from the University of Milan, these women may be at increased risk for osteopenia – reduced bone density that precedes osteoporosis.

In the study, 1,303 postmenopausal women underwent bone density and blood lipid testing. Women with “bad” LDL’s above 160 were much more likely to be osteopenic (48 percent vs. 21 percent) than women with normal or low LDL’s (below 130). Neither total nor “good” high-density lipoprotein (HDL) cholesterol was linked to osteopenia.

LDL’s may alter bone metabolism so that normal everyday bone breakdown exceeds bone formation, the researchers suggest. These findings could explain why cholesterol-lowering (statin) drugs appear to improve bone density. But statins have a downside too, with potentially adverse effects on the liver and muscles.

Instead of prescription drugs to lower your LDL levels, try plant sterols. Available in capsule form, some margarines and some yogurts, plant sterols have been proven to reduce both Total and LDL cholesterol levels and reduce the risk of cardiovascular disease.

Because plant sterols have chemical structures similar to cholesterol, they block food-based cholesterol from being absorbed into the bloodstream, significantly lowering your cholesterol levels. As a bonus, plant sterols promote prostate health and may help regulate blood sugar. But for these super plant compounds to work, the American Heart Association recommends taking 2 grams of plant sterols each day with meals – good advice, especially this time of year when high-fat goodies abound.

And speaking of this time of year – as we all toast the new year and gear up for the bowl games, remember to recommit yourself to good health in 2008. Happy New Year!

***

References:

Berk M, Sanders KM, Pasco JA, et al. “Vitamin D deficiency may play a role in depression.” Medical Hypotheses. 2007;69:1316-1319.

Broderick P, Benjamin AB. “Caffeine and psychiatric symptoms: a review.” Journal of the Oklahoma State Medical Association. 2004;97:538-542.

Lichtenstein AH, Appel LJ, Brands M, et al. “Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee.” Circulation. 2006;114:000-000.

Poli A, Bruschi F, Cesana B, et al. “Plasma Low-Density Lipoprotein Cholesterol and Bone Mass Densitometry in Postmenopausal Women.” Obstetrics & Gynecology. 2003;102: 922-926.

Sachdev PS, Parslow RA, Lux O, et al. “Relationship of homocysteine, folic acid and vitamin B12 with depression in a middle-aged community sample.” Psychological Medicine. 2005;35: 529-538.

Su KP, Huang SY, Chiu CC, et al. “Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo-controlled trial.” European Neuropsycho-pharmacology. 2003;13:267-271.