Seasonal depression

Waywardgirl3

Does anyone suffer and have my advice ?

Previously my mh has been very bad but been off antidepressant s couple of years now and doing well. Main things that have helped me non medication wise are exercise, eating well, strict routine and practising gratitude/positive affirmations.

However each winter no matter how hard I work my mental health deteriorates most notably around November to the extent that it starts to physically interfere with my life - low energy levels to the pint of really struggling to just get though the day/hold down my job, irritability and constant low mood and cravings.

Last year was the first year I felt more ‘stable’ and I genuinely think it’s because we spent two weeks in Mexico in November obviously can’t be affording that every year!

Does anyone have any recommendations? Are those SAD light lamps you can get on amazon any good or are they a gimmick? Already starting to feel the effects of the darker mornings

Waywardgirl3

Sorry that should say ‘any’ advice!

gettingtheresometime

I don't have any personal experience if them but I was thinking of buying one of those alarms clocks that have such a lights attached which gradually lights up before the alarm goes off so it's a more natural way of saying up in the dark mornings

Fire_Fox

Light boxes are proven beneficial in SAD. For best results, the light source needs to be very strong and to be used daily before the symptoms kick in. There should be guidance on the websites of relevant charities or the NHS on choosing an effective light box.

Notice that you mentioned eating well, but how targeted is that to mental health/ seasonal affective disorder?

Have you had your vitamin D3 levels tested before or during bad winters? Even if yes, double check the results: my old GP practice failed to tell me that my levels were in my boots (even though I had asked for the blood test AND asked for the results three times :mad:).

Linked to that ..... How much lunchtime-ish daylight exposure do you get between April and September?** How much oily fish are you eating each week all year round (for vit D and omega-3s)?

**Here in the UK sunlight is not strong enough for us to convert vitamin D to the useable format for about half of the year, nor strong enough early in the day or late in the day for several more months

Mojisola

Waywardgirl3 wrote: »

Are those SAD light lamps you can get on amazon any good or are they a gimmick? Already starting to feel the effects of the darker mornings

We've used a light box for years now. It certainly makes a difference to how we feel.

We tried a light alarm clock but the one we had didn't get bright enough in the morning to help - it was a gentler way to wake up but didn't help otherwise.

Waywardgirl3

I’ve heard of these and they sound good but I get up at 5.30am for work and my oh doesn’t have to get up till 8.30 so he may object to this kind of alarm :

Waywardgirl3

It’s not letting me quote anyone sorry :-(

Fire fox - re lunch time day light the answer is zero probably. My lunch break is usually too short to leave the office if I get one. I take a d3 supplement all year but omega 3s is not something I’ve considered though as I’m veggie definitely should!

Fire_Fox

Waywardgirl3 wrote: »

It’s not letting me quote anyone sorry :-(

Fire fox - re lunch time day light the answer is zero probably. My lunch break is usually too short to leave the office if I get one. I take a d3 supplement all year but omega 3s is not something I’ve considered though as I’m veggie definitely should!

Oooh aaah! Vegetarian/ vegan omega-3 is a challenge. Humans best utilise the long chain format (DHA and EPA), and oily fish is our only rich wholefood source, unfortunately.

There used to be 'omega eggs' available (from free-range hens fed a seed-rich diet) but you rarely find them in supermarkets now. The closest alternative is organic eggs because the birds naturally supplement their grain-based feed with grass, insects etc.

Also ask your pharmacist/ family doctor/ a registered dietician - if you can access one - about taking a marine algae oil extract which is rich in DHA and EPA. Please do double check because no dietary supplement is suitable for everyone.

Lastly be aware that the short chain O-3s found in certain seeds are poorly converted to the useable long chain format, rates as low as 10%. By all means include these nutrient-dense seeds in your diet, but please do not rely on them for O-3s.

HTH!

Sharon87

I used a SAD light, it really helps. I also take vitamin D supplements (the gummy ones from Boots). I find going on holiday really helps for a short time too! But that's an expensive way to get your vitamin D!

I also try to make sure I go out at lunch, especially when there's sun, even for a short walk.

Do you use a moisturiser that has an spf in? In winter change that for a non spf moisturiser as it can prevent you from absorbing over 90% of the available vitamin D from the sun/light boxes.

I rented a SAD light to begin with to make sure it was right for me before I forked out on one (when I got mine there weren't any cheap options - it was around £160 for a decent battery powered one). The company I rented from doesn't appear to be around anymore though.

Murphybear

I don’t have it but hopefully the following may help

Patient.info is the UK website (used to be patient.co.uk) that has been set up to provide information for health professionals and patients on a wide range of things. It is set up and managed by the firm who provide the GP services so patients can book appointments and look at test results etc online. It is useful, informative and accurate. I had a quick look, they do have a section on SAD.

Mojisola

Sharon87 wrote: »

Do you use a moisturiser that has an spf in? In winter change that for a non spf moisturiser as it can prevent you from absorbing over 90% of the available vitamin D from the sun/light boxes.

In the winter months in the UK, you won't get any Vit D from the sun.

SAD light boxes aren't the right wavelengths to produce Vit D in our skin.