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Beat the Winter Blues: Simple Ways to Fight Seasonal Depression (SAD)

Views: 5117     Author: GMY     Publish Time: 2024-10-18      Origin: Site

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As winter approaches, with shorter days and longer nights, have you found that "catching some sun" has become a luxury? Feeling down, lacking motivation? Constantly tired and just wanting to sleep a bit longer? Your low mood and energy levels might be due to Seasonal Affective Disorder (SAD)!


What is SAD?


Seasonal Affective Disorder (SAD), also referred to as winter or seasonal depression, is a type of depression linked to seasonal changes. Most people with SAD experience symptoms in autumn and winter, such as low mood, reduced interest in activities, low energy, oversleeping, changes in appetite, difficulty concentrating, and a decreased sense of self-worth.



What Causes SAD?


According to the NHS, the exact cause of SAD isn’t fully understood, but it is often linked to reduced sunlight exposure in autumn and winter. A few key theories suggest that a lack of sunlight might impact how the hypothalamus functions, leading to:

  • Melatonin production: This hormone, which makes you feel sleepy, is typically produced at higher levels in people with SAD.

  • Serotonin production: Sunlight affects serotonin, a hormone that influences mood, appetite, and sleep. Less sunlight can lower serotonin levels, increasing feelings of depression.

  • Internal body clock (circadian rhythm): Sunlight helps regulate the body’s biological clock. Reduced sunlight can disrupt this rhythm, worsening SAD symptoms.



How to Relieve SAD?


Getting moderate sunlight exposure, regular exercise, and maintaining a healthy diet are great ways to improve mental and physical health. But in areas where autumn and winter sunlight is limited, near-infrared light therapy can be an effective way to maintain healthy light levels.



How Does Near-Infrared Light Therapy Help with SAD?


“Only one-third of the energy the body consumes comes from food. The majority of the energy needed to maintain the body’s systems comes from environmental infrared light exposure.” — Dr. Alexander Wunsch, MD, PhD.

Near-infrared light therapy uses red and near-infrared light to stimulate cellular functions. Its main mechanism works by enhancing mitochondrial function to increase cellular energy, improve blood circulation, reduce oxidative stress, and help regulate brain activity:

  • Boosting mitochondrial function: Mitochondria, known as the energy factories of cells, produce adenosine triphosphate (ATP), the crucial energy molecule for cellular activity. Near-infrared light therapy stimulates mitochondria, increasing ATP production and boosting cellular energy levels. When applied to the brain, near-infrared light can improve neuron function, promoting emotional stability.

  • Improving blood circulation: Near-infrared light therapy increases nitric oxide (NO) production, enhancing blood flow and dilating blood vessels. This ensures more oxygen and nutrients reach the brain, while helping to remove metabolic waste, alleviating SAD symptoms.

  • Reducing oxidative stress: Oxidative stress is caused by an excess of free radicals, leading to cellular damage. Near-infrared light therapy helps alleviate oxidative stress, protecting neurons, improving brain function, and enhancing cognitive performance, which is essential in relieving SAD symptoms.



GMY Sunlife Light Therapy Lamp


The perfect companion for autumn and winter, this lamp provides a warm, comforting light. Its professional light spectrum mimics the properties of morning sunlight, including the golden wavelength of near-infrared light. It supplies your body with high-quality light energy, helping balance cellular functions and alleviate Seasonal Affective Disorder (SAD). You can even enjoy the comforting experience of a "sunbath" indoors!




LifeSun Light Therapy Lamp


References:

[1] American Psychiatric Association: Seasonal Affective Disorder

[2] NHS: Seasonal Affective Disorder

[3] Askalsky, P., & Iosifescu, D. V. (2019). Transcranial photobiomodulation for the management of depression: current perspectives. Neuropsychiatric Disease and Treatment, 15: 3255-3272.

[4]Caldieraro, M. A., & Cassano, P. (2019). Transcranial and systemic photobiomodulation for major depressive disorder: a systematic review of efficacy tolerability and biological mechanisms. Journal of Affective Disorders, 243, 262-273.

[5] Cassano P, Petrie SR, et al. Transcranial Photobiomodulation for the Treatment of Major Depressive Disorder. The ELATED-2 Pilot Trial. Photomedicine and Laser Surgery. 2018 October.


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