Seasonal Depression
By: Faun Naso
It gets better. You can get through this.
Depression and Seasonal Affective Disorder (SAD) is very prevalent in Canada. Almost 11% of men and 16% of women will experience major depression during their lives and many more each year develop SAD. While SAD seems to only affect Canadians during the winter months depression can last several years, affect quality of life and be debilitating. Many pharmaceuticals for depression fall short of the mark and can have serious side effects. There are many herbal and nutritional remedies that are safe and effective to help with mild/moderate depression and SAD.
One of the simplest ways to help with SAD is to get an adequate amount of Vitamin D during the fall/winter months. A lot of nutritional deficiencies can contribute to or exacerbate the symptoms of depression. Having a diverse diet of fresh organic fruits and vegetables is a huge part of a healthy lifestyle.
These are a few Health First essential Vitamin D products you can get at your local Amaranth store.
Essential Oils (EO) can also be an amazing ally during the long winter, many EO have antidepressant effects and are relaxing to the nervous system. Bergamot, Clary sage, Lavender, Lemon, Geranium, Jasmine, Neroli, Rose, Sandalwood and Ylang are all anti-depressant, nervine EO. Blending EO and creating health/beauty products can be a fun and relaxing activity during the winter. Lavender pairs well with citrus oils like Lemon, Bergamot and Neroli. There are many different ways that essential oils can be used therapeutically. They can be diffused, made into a massage oil, perfume or room spray. My favorite EO diffuser blend during the winter is; 5 drops Bergamot, 5 drops Neroli, 2 drops Sandalwood and 3 drops Geranium.
Essential Oils can also help with de-stressing and creating a calming atmosphere.
Now for a little bit of science… St. John’s Wort (SJW) is widely known for its antidepressant properties and has numerous studies proving its efficacy. Hyperforin, one of the phytochemicals in SJW is a potent uptake inhibitor of serotonin (5-HT), dopamine and noradrenaline. Which are hormones produced in the brain and adrenals to regulate the immune system, emotions, metabolism, stress response, sleep and libido among other things. The only downfall of this amazing herb is that it is contraindicated for anyone taking dose specific drugs, as it also has liver detoxifying effects. While 5-HTP and tryptophan supplements which can convert into serotonin are generally safe and effective to use even when taking pharmaceutical drugs. You should however contact your doctor before starting new therapies while taking any pharmaceuticals. 5-HTP and/or tryptophan may be a good option for those taking dose specific drugs, in lieu of SJW.
St. John’s Wort has a herbaceous, sweet floral aroma accompanied by a golden hue.
Relora is a combination of two herbs and has been shown to significantly lower cortisol levels. Cortisol is an important stress hormone that has many functions in the body but when in excess can cause nervousness, anxiety, depression, insomnia, weight gain and inflammatory digestive conditions. By reducing cortisol levels, you can reduce the stress response and other associated symptoms. Relora also has berberine in it which can help with sugar cravings, glucose metabolism and cardiovascular health. Herbs can be very powerful allies for mental health when used correctly. Sometimes all it takes to break out of your funk is a walk in the forest or trip to a botanical garden, yoga/stretching or just laughing with a friend.
Nobody is perfect and that’s okay, we’re all going through the journey of life together.
Choosing the most effective antidepressant might be as simple as a vitamin D supplement and a smile from a stranger or in-depth as multiple herbs, supplements and/or medications. Whatever your journey may be, mental health is just as important as physical health and should be talked about openly and without judgement. Be well, smile often, laugh abundantly and enjoy colorful food!