Winter in North Central Pennsylvania can be tough. The days are short to the point of almost non-existence. When there is “daylight,” it is almost always overcast and either raining or snowing. During this time, many of us go through a seasonal depression, commonly known as the “Winter Blues.” The scientific term for this condition is Seasonal Affective Disorder (SAD) and is characterized by low energy levels and sadness. This disorder is most common in areas that are more than 30 degrees from the equator. The Williamsport region is 41.2 degrees north of the equator.

Studies suggest the people with SAD have trouble regulating the neurotransmitter, serotonin, which is important in the balance of mood. A study by McMahon et al. published in European Neuropsychopharmacology suggests that people with SAD have more of a protein called SERT in the winter months. Basically, the more SERT a person has, the lower the level of serotonin, thus causing depression. Sunlight during the summer months generally keeps SERT production in check, but the dark skies of fall and winter exacerbate seasonal depression.

People with SAD may also have a problem with the overproduction of melatonin, which is a hormone that responds to darkness by causing sleepiness and lethargy. This combination of low serotonin and overproduction of melatonin creates a difficult combination of depression and fatigue for some people during the winter months.

In addition, short days and overcast skies are also responsible for greatly decreased exposure to sunlight. Decreased exposure to sunlight can mean a lower production of Vitamin D, which has also been linked to decreased serotonin levels and depression.

In addition to depression and fatigue, some other common symptoms of SAD are irritability, frequent crying, more sleep than normal, craving carbohydrates, and weight gain. Symptoms can range from mild to severe and in some extreme cases, a lack of ability to function and suicidal thoughts. People experiencing extreme symptoms of SAD should alert their health care professional immediately.

As with the symptoms of SAD, there exist a range of treatment options. These options include combinations of light therapy, counseling, vitamin D supplementation, and antidepressant medication.

Light therapy boxes can be purchased that emit a full spectrum light that is similar to sunlight. Typically these boxes are used during the morning for 20-60 minutes. When purchasing such boxing, look for bulb ratings of 10,000 luxe.

Counseling methods may also be beneficial in treating SAD. Cognitive Behavioral Therapy (CBT) is one such method that has been shown to be beneficial. In CBT, the goal is to identify negative patterns and problems that seem overwhelming and help to change the way people think about those problems.

Diet and exercise also can play a large role in treating SAD. Improving one’s diet by reducing refined carbohydrate consumption, adding regular exercise, and managing stress all help to alleviate symptoms of SAD to varying degrees. Staying social and spending time outside whenever possible, also help.

Lastly, vitamin D supplementation and antidepressant medications have been shown to assist in the treatment of seasonal depression. Still, you should always consult your physician before taking any medication or nutritional supplement.

So, instead of getting SAD this winter, take care of your health and surround yourself with sunny skies and people with sunny dispositions. Take charge of your health and well being as the days get shorter, and the air gets colder. Stay social and get outside whenever possible. Find an indoor exercise program for those days where the weather keeps you from going outside. Maintain a healthy diet that is low in starch and sugar and speak with your doctor to see if Vitamin D supplements and/or antidepressant medication would be right for you.