October clock change to trigger debilitating condition in two million people across the UK
Putting the clocks back is known as a trigger point for common illness SAD which affects many people during autumn and winter months and here are some tips on how to cope
by David Bentley, Barbara Hodgson · ChronicleLiveNobody really likes the thought of clocks going back in October, making those darkening nights cut in an hour earlier, but for many people the switch triggers a condition that can have a major effect upon health.
This year the clocks go back one hour at the end of on October 27, marking the end of British Summer time, and linked to the time of year is Seasonal Affective Disorder - known as SAD - which is a recognised mood disorder that is related to the change in the seasons and the resulting reduction of exposure to daylight. As Birmingham Live reports, it's a common condition for millions of people in the UK and more in northern Europe and, as days become shorter and hours of darkness increase, this can really harm some people's health.
SAD - sometimes called winter blues, winter depression or seasonal mood disorder - was once dismissed as a myth but the NHS acknowledges it as a genuine illness. Studies have shown that cases of depression spike after the clocks go back in a way that medical experts say is "too pronounced to be coincidental".
Statistics suggest more than a third of people aged over 16 either have SAD, suspect they do or suffer from low moods in the autumn and winter without knowing why. One in 20 people have been officially diagnosed with the disorder and the NHS estimates that around two million people in the UK experience SAD every year.
Signs of SAD
SAD Symptoms are said to be most severe in December, January and February. According to the NHS, symptoms of SAD can include:
- A persistent low mood
- A loss of pleasure or interest in normal everyday activities
- Irritability
- Feelings of despair, guilt and worthlessness
- Feeling lethargic (lacking in energy) and sleepy during the day
- Sleeping for longer than normal and finding it hard to get up in the morning
- Craving carbohydrates and gaining weight
- Difficulty concentrating
- Decreased sex drive
The NHS says: "For some people, these symptoms can be severe and have a significant impact on their day-to-day activities."
Causes of SAD
The exact cause of SAD is not fully understood but it is often linked to reduced exposure to sunlight during the shorter autumn and winter days. The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, says the NHS. This affects the following things in your body:
- Production of melatonin - this is a hormone the brain produces in response to darkness. It makes people feel sleepy and in those with SAD the body may produce it in higher than normal levels.
- Production of serotonin - this hormone affects mood, appetite and sleep. Lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression. Serotonin works with nerve cells and is sometimes known as the happy chemical but it does far more than play a role in mood. Serotonin levels affect the likes of sleep health, digestion, bone health and wound healing.
- Internal clock (circadian rhythm) - the body uses sunlight to time various important functions, such as when you wake up. Lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD.
It's also possible that some people are more vulnerable to SAD due to their genes, as some cases appear to run in families, says the NHS.
How to stop feeling SAD
The NHS says your GP will recommend the most suitable ways for you to combat SAD. The main treatments are:
- Lifestyle measures - including getting as much natural sunlight as possible, exercising regularly and managing stress levels
- Light therapy - a special lamp called a light box can be used to simulate exposure to sunlight
- Talking therapies - such as cognitive behavioural therapy (CBT) or counselling
- Antidepressant medicine - such as selective serotonin reuptake inhibitors (SSRIs)
Dr Qian Xu, medical director at light therapy company REDjuvenate Medical, offers some further advice as summer sun fades into gloomy clouds. "It's that time of year.
"It is normal to feel down when the weather and seasons change but if you feel sad for most of the day, you might not just be feeling sad - you might have SAD. SAD is a type of depression that affects people mainly during the winter.
"Around one in 20 people have been diagnosed with it. It is more likely that about 10% of people suffer from SAD but don’t think their symptoms are anything more than the winter blues. Seasonal affective disorder is a common problem.
"You don’t have to suffer in silence or dismiss it as the winter blues. Don’t just let yourself feel sad this winter, hoping for the sun to come back."
Here are her tips if you check the symptoms and think you have SAD:
Stick to a schedule: Sufferers often have trouble sleeping so creating a good sleep schedule can help your body to maintain and balance your circadian rhythm. Sticking to an eating schedule can also help stop weight gain you may experience if you have carbohydrate cravings.
Social activities: Studies have shown there may be a causal link between social isolation and depression. In winter, we often spend more time alone, indoors, hiding away from the cold and wet weather. Making an effort to see friends and family can give us a boost.
Get moving: Exercise is proven to help alleviate feelings of depression, including SAD. Outdoor activity is ideal but if you can’t get outside because of the weather then exercising at home or in the gym is also valuable.
Spend time in the sunshine: This is not always easy in winter when early nights and late mornings mean you might never get out in the sun. But when you can, try to spend time outside, even if only for a brisk walk at lunchtime as this will help your body produce serotonin and regulate your circadian day-night rhythm.
Vitamin D: Sometimes known as the sunshine vitamin, this is produced by the body when exposed to sunlight. In winter, your daily dose of vitamin D can drastically reduce and you might never see the sun on a work day. Vitamin D supplements can be taken and you can also find reasonable amounts to help your body in fish, eggs and liver.
Light Therapy: Many forms of light therapy are available in the winter. Sitting in a room with a SAD lamp on can effectively give your body exposure to light that mimics the sun’s rays. There is also a new form of light therapy called full body Red Light Therapy.
The natural red light frequency is isolated and applied to your entire body. This red light can be key to giving your mitochondria, the body’s energy powerhouse, what it needs to function correctly. This helps with melatonin production and regulating circadian rhythm regulation, giving an energy boost that can be craved for in winter.
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