October clock change will trigger common condition for two million people in UK

Putting the clocks back is known as a trigger point for an illness experienced by many people every autumn and winter

The October clock change is set to trigger a common condition for millions of people in the UK and many more in northern Europe. As the days get shorter and the hours of darkness increase, it can have a major effect on some people's health.

Seasonal Affective Disorder (SAD) was once dismissed as a myth but these days 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."

SAD is also sometimes also known as winter blues, winter depression or seasonal mood disorder. 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.

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SAD is linked to reduced exposure to sunlight during the shorter autumn and winter days. Symptoms are said to be most severe in December, January and February.

What are the signs of SAD?

According to the NHS, symptoms of SAD can include:

1. a persistent low mood
2. a loss of pleasure or interest in normal everyday activities
3. irritability
4. feelings of despair, guilt and worthlessness
5. feeling lethargic (lacking in energy) and sleepy during the day
6. sleeping for longer than normal and finding it hard to get up in the morning
7. craving carbohydrates and gaining weight
8. difficulty concentrating
9. 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."

What causes SAD?

The exact cause of SAD is not fully understood, but it's 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, the NHS said. This affects the following things in your body:

• production of melatonin – melatonin is a hormone your brain produces in response to darkness. It makes you feel sleepy. In people with SAD, the body may produce it in higher than normal levels.
• production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep. A lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression. Serotonin works with your nerve cells and is sometimes known as the happy chemical but does so much more than play a role in your mood. Serotonin levels affect other things such as your sleep health, digestion, bone health and wound healing.
• internal clock (circadian rhythm) – your 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 as a result of their genes, as some cases appear to run in families, the NHS said.

What can I do to stop myself from 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 your stress levels
• light therapy – where a special lamp called a light box is 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 REDjuvenate Medical, had some further advice. She said: "It's that time of year. The brilliant sunshine of summer is sadly fading and gloomy clouds are forming above, threatening rain at any time. 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 1 in 20 people have been diagnosed with it. It is more likely that about 10 per cent 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."

She gives the following tips if you check the symptoms and think you have SAD.

Stick to a schedule: People suffering from seasonal affective disorder often have trouble sleeping. 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 the weight gain you might experience from the carbohydrate cravings you may encounter while feeling SAD.

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 our friends and family can give us a boost to help keep out the depressive feelings of SAD.

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, exercising at home or the gym is also valuable to reducing feelings of SAD.

Spend time in the sunshine: This is not always an easy thing to do in winter. The early nights and late mornings mean you might never get out in the sun. When you can, try to spend time outside. Even if it is only for a brisk walk at lunchtime, this will help your body produce serotonin and regulate your circadian day/night rhythm.

Vitamin D: Vitamin D is sometimes known as the sunshine vitamin. Our body produces vitamin D when exposed to sunlight. In winter, your daily dose of vitamin D can drastically reduce. More time inside, and depending on your schedule, you might never see the sun on a work day. Vitamin D supplements can be taken. 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, full body Red Light Therapy. The natural red light frequency is isolated and applied to your entire body. This red light is key to giving your mitochondria, the body’s energy powerhouse, what it needs to function correctly. This helps with melatonin production and your circadian rhythm regulation and gives you the energy boost your body craves in winter.