Throughout the winter season, you might attribute feelings of sluggishness and sadness to the commonly known “winter blues,” also known as seasonal affective disorder (SAD). This type of recurring depression typically begins in the fall and usually ends with the arrival of spring.
However, it’s important to note that SAD affects only around 5 percent of the population. Therefore, instead of assuming that you simply have to deal with it until the sun reappears, it is crucial to consider other potential conditions that may be responsible for your mood.
Deficiency in Vitamin B12
Why it causes the blues:
Maintaining a healthy nervous system necessitates an adequate supply of vitamin B12, primarily found in animal products. Insufficient levels of this essential vitamin can lead to fatigue, weakness, symptoms of depression, and other related issues. A deficiency in B12 typically arises when the body struggles to absorb the vitamin due to stomach or small intestine complications, which can be triggered by autoimmune or gastrointestinal disorders, surgical procedures, regular use of proton pump inhibitors (such as Prilosec), or following a vegetarian diet.
How to fix it:
Resolving this deficiency is crucial, as it can result in severe consequences or even be life-threatening. It is recommended to consult with your doctor and request a urinary methylmalonic acid test for diagnosis. If diagnosed with a B12 deficiency, you will likely require lifelong B12 injections or daily consumption of B12 lozenges.
Deficiency in Folate
Why it causes the blues:
Folate plays a crucial role in the production of brain chemicals, including serotonin, which is known as the “feel-good” chemical. Insufficient levels of serotonin can heighten the risk of experiencing depressive symptoms such as decreased energy, appetite, and concentration.
How to fix it:
While certain foods like dark leafy greens provide some folate, your body absorbs the vitamin more effectively through supplements. Most multivitamins typically contain 400 mcg, which is the recommended dose to prevent birth defects. However, for women experiencing even mild depressive symptoms, some doctors recommend doubling that amount.
Hypothyroidism
Why it causes the blues:
The thyroid gland plays a vital role in producing and releasing hormones that regulate your metabolism. When this gland fails to generate an adequate amount of these hormones, it can result in symptoms such as fatigue, weight gain, and even depression.
How to fix it:
it is recommended to consult with your doctor and request a blood test to assess your thyroid hormone levels. If the results indicate low levels, your doctor will likely prescribe a synthetic form of thyroid hormone to restore the balance.
Sleep Apnea
Why it causes the blues:
While we sleep, the soft tissue in the back of our throat typically remains open, allowing for uninterrupted breathing, similar to when we are awake. However, individuals with sleep apnea experience the collapse of this tissue during sleep, leading to a blockage in the airway. In response, the brain sends an emergency signal, prompting a partial awakening to resume breathing. This is often accompanied by snorts and breath pauses, noticeable to a bed partner. Sleep apnea disrupts restful sleep, causing daytime fatigue and irritability, which can sometimes be misdiagnosed as depression.
How to fix it:
Initially, your doctor may recommend lifestyle changes such as smoking cessation, weight loss, and avoiding sleeping on your back to facilitate better breathing. Other treatment approaches include CPAP therapy, where a machine delivers air pressure to keep the airway open during sleep, ensuring continuous breathing. In some cases, surgical procedures may be suggested to remove tonsils, adenoids, and/or the uvula (the soft tissue at the back of the throat), creating more space in the airway.
When It’s Actually SAD
If you consistently experience a wave of depression during the winter season, it is possible that you are dealing with Seasonal Affective Disorder (SAD) rather than any of the aforementioned conditions.
Reduced daylight hours can disrupt the natural rhythms of mood-regulating hormones like melatonin, serotonin, and epinephrine, impacting your sleep patterns and energy levels.
It is advisable to consult with your doctor regarding this matter. They may suggest bright light therapy, which involves sitting in front of a light box emitting bright light for 15 to 45 minutes each day.
Additionally, your doctor may discuss the option of an antidepressant medication such as Wellbutrin to help alleviate symptoms.