Lose the Blues This Winter with Light Therapy
Is winter darkness getting you down? Seasonal Affective Disorder (SAD) accounts for 10% of all cases of major depression. Occurring most often in women, symptoms of SAD include feeling unhappy, anxious, tired, and irritable. The disorder manifests itself every year at around the same time -- the winter season.
SAD results from changes in the length of the day, and appears to be related to a loss of sunlight throughout the day. Circadian rhythms function in 24-hour intervals under the control of our genes. These rhythms are the body’s inner clock and govern the timing of many key biological functions. However, certain environmental cues, such as sunlight, also account for adjustments are in hormonal production. Production of melatonin, a hormone associated with sleep, is usually reduced in response to morning light. It is suggested that individuals with SAD are hypersensitive and overproduce melatonin, negatively impacting the body’s natural rhythms.
Light therapy, which relies on the intensity of light versus “full spectrum”, may be a viable treatment for SAD, according to Harvard Women’s Health Watch. Light therapy is an ecologically sustainable medical practice that uses a box containing fluorescent lights mounted on a metal reflector. Damaging UV rays are filtered out and emitted light is diffused to reduce glare. Harvard Women’s Health Watch recommends about 15 minutes of exposure to 10,000 lux light per day, the equivalent of early morning sunlight. Gradually, light exposure can be increased to 35-45 minutes, minimizing unnecessary side effects.
It is important to be under the care of a primary care physician when undergoing light therapy, as unregulated use can result in headache, fatigue, irritability and eyestrain—all of which are usually relieved with lower dosage.
To learn more about Light Therapy for SAD visit Harvard Women’s Health Watch at www.health.harvard.edu
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