Opt for an outdoor run to chase away the winter blues
Posted January 8th, 2007 at 6:30 AM by Valerie Cerami
Section: Running & Training, Motivation, Training Tips, Health & Fitness, Exercise
Are you feeling lethargic? Craving carbs? Noticing sleep disturbances? Experiencing depression? Anxious? Gaining weight? Having difficulty concentrating?
If so, you’re not alone – and you’re not crazy! If you’re seemingly sad, you may be feeling (the effects of) S.A.D. The acronym stands for: seasonal affective disorder - a.k.a. the winter blues. A real condition we are all susceptible to.
Even a party animal like Mike Jagger sometimes needs to sing the blues … Take a gander at some lyrics from “Winter”, by The Rolling Stones
It’s sure been a cold, cold winter
And a lotta love is all burned out
It’s sure been a hard, hard winter
My feet been draggin’ ‘cross the ground
In fact, it’s not all that unusual to be affected by this affliction. You’re in good - and plentiful – company. SAD affects half a million people every winter between September and April, peaking in December, January, and February.
The “Winter Blues,” is a milder form of SAD, and can affect even more people. Many of us suffer from symptoms of depression during the winter months, with symptoms disappearing when spring arrives. These feelings may be a sign of seasonal affective disorder (SAD).
More specifically, SAD is a mood disorder associated with depression and related to seasonal variations of light. The problem stems from the lack of bright light in winter. Researchers have proved that bright light makes a difference to the brain chemistry, although the exact means by which sufferers are affected is not yet known. What we do know for certain: SAD is not a psychosomatic or imaginary illness.
In fact, the FDA has approved the first drug for SAD - Wellbutrin XL. On June 12, 2006, the news release stated: The FDA has approved the first drug to treat seasonal affective depression (SAD), a form of depression that strikes during the year’s darker seasons (autumn and winter). The drug is Wellbutrin XL (bupropion HCL extended-release tablets), which is already approved to treat major depressive disorder.
FDA’s Steven Galson, MD, MPH and director of the FDA’s Center of Drugs and Research states:
“Seasonal affective disorder can significantly impair the quality of life of patients with this condition . . .Today’s approval can help patients with this condition to avoid the depressive symptoms and impaired functioning that typically affect them in the fall and winter.”
So, if since the winter season set in, you too aren’t feeling your usual zest, SAD could quite possibly be a real reason why. These symptoms may not be your imagination. Not at all in your head, these symptoms may actually be in-the-season! The lack of sunlight could be the culprit causing many of your troubles. And – just a little sunlight may be the simple cure for much that ails you … That’s why, weather permitting, I urge you to take your jog outside – and save the treadmill for Summer. Let’s brighten things up.
The Sun is amazing: life sustaining, curative, fast and free to use! It takes eight minutes for a photon of light to travel the 93 million miles from the sun to the Earth’s surface. A green plant needs only a few seconds to capture the energy in that light, process it, and store it in the form of a chemical bond. We humans can use the sun’s energy, too, fueling our bodies – as well as our minds.
For mild S.A.D. symptoms, spending time outdoors during the day to receive more sunlight proves helpful. One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright artificial light. (If you are unable to be outdoors, rearranging homes and workplaces to let sunshine in the windows is the next best alternative.) With this in mind, can’t you spare a few moments in the sunshine, too? Even a 10-15 minute walk would suffice. Lift your spirits – and gaze – toward that beautiful blue sky above.
Winter’s dominant color – and sentiment – collectively turns to be a shade of blue. Blue is a very emotional color, connected with certain feelings of woe (winter blues, blue Monday, singin’ the blues). It can be electric, cool and spiritual, but it can also be distant, aloof and sad. How about we flip our shade to the high reaching and cheerful “Blue Skies”. It’s as simple as getting outdoors and looking up toward the sky – and toward a positive change – the sun. Get out of the dark, today!
Darkness has a profound effect on all living things. Animals – and humans alike - react to the changing seasons with changes in mood, metabolism and behavior. Even plants alter their photosynthesis (the amazing process for converting light energy to stored energy) accordingly. Most people find they eat and sleep slightly more in winter and dislike the dark mornings and short days. For some, however, symptoms are severe enough to disrupt their lives and to cause considerable distress. These people are suffering from S.A.D. – are you, too, without even realizing it? Could you be attributing your ailments to other non-responsible causes?
Take a moment to scan the list of symptoms below:
- Depression: misery, guilt, loss of self-esteem, hopelessness, despair, and apathy
- Anxiety: tension and inability to tolerate stress
- Mood changes: extremes of mood and, in some, periods of mania in spring and summer
- Sleep problems: desire to oversleep and difficulty staying awake or, sometimes, disturbed sleep and early morning waking
- Lethargy: feeling of fatigue and inability to carry out normal routine
- Overeating: craving for starchy and sweet foods resulting in weight gain
- Social problems: irritability and desire to avoid social contact
- Sexual problems: loss of libido and decreased interest in physical contact
There also exists Summer SAD, which is far less common than it’s Winter counterpart. The symptoms are: Anxiety, insomnia, irritability, weight loss, decreased appetite, increased libido
Further S.A.D. facts to consider:
- Three out of four SAD sufferers are women.
- The main age of onset of SAD is between 18 and 30 years of age.
- SAD is characterized by recurrent episodes of major depression that usually coincide with the seasonal decrease of daylight during autumn and winter. The depressive episodes can last up to six months.
- The severity of SAD depends both on a person’s vulnerability to the disorder and his or her geographical location.
- A diagnosis of SAD can be made after three consecutive winters of the following symptoms (if they are also followed by complete remission of symptoms in the spring and summer months)
- Doctors don’t know the causes of SAD, but heredity, age and your body’s chemical makeup all seem to play a role. So can the availability of sunlight.
Ever feel like the day never ends? The good news is: even though you’re dragging, you actually did make it through the longest day of the year (in 2006, at least!). Let’s be prepared for 2007’s Winter Solstice.
December 21st, marks the solstice - the beginning of winter in the Northern Hemisphere and summer in the Southern Hemisphere, thus the “reason for the seasons”. The origin of the word solstice comes from Latin solstitium, from sol, “sun” and -stitium, “a stoppage.” Following the winter solstice, the days begin to grow longer and the nights shorter. When earth rotates about the sun, it also spins on its axis, which is tilted some 23.5 degrees towards the plane of its rotation. Because of this tilt, the Northern Hemisphere receives less direct sunlight (creating winter) while the Southern Hemisphere receives more direct sunlight (creating summer). As the Earth continues its orbit the hemisphere that is angled closest to the sun changes and the seasons are reversed.
The body clock takes its cue from sunlight, especially that in the morning. But as you get up into the northern-tier states, there’s a 4 1⁄2 hour delay in sunrise in mid-winter versus the summer (in the middle portion of the U.S., there’s a two-hour difference). This difference is enough to affect circadian rhythm timing and throw the body clock out of sync, according to research reports on WebMD.
As sunlight has affects the seasonal activities of animals (reproductive cycles, hibernation, etc.), SAD may be an effect of this seasonal light variation in humans. As seasons change, there is a shift in our “biological internal clocks” or circadian rhythm, due partly to these changes in sunlight patterns. This can cause our biological clocks to be out of “step” with our daily schedules.
The solution is to get as much sunlight as possible. Light enters the eye, which activates a body clock system that is similar to what controls seasonal breeding and hibernation in animals, says psychiatrist Daniel F. Kripke, MD (who conducted the world’s first controlled study of bright light therapy for depression in 1981). This system is connected to the brain’s appetite hardwiring, which might explain why you may have more food cravings in winter.
In addition to sunlight - or more specifically, the lack of it - the cold temperatures of this mean season may also play a role.
“There is some evidence that people with a higher tolerance to cold tend to be less depressed than those who are more susceptible to cold,” says Charles Raison, MD (Emory University’s Mind-Body Program and an assistant professor of psychiatry and behavioral sciences at its medical school). He also notes:
“We also know there’s a greater tendency toward depressive symptoms immediately following a viral illness. When you get a cold, your immune system is stirred up in a way that it’s a risk factor for depression. And we are all (too) aware that Winter ushers in the cold and flu season.”
Because of the cold, we are less likely to venture outdoors and get direct sunlight exposure, which keeps the body clock in sync. We must do our best to be outdoors (and tolerate the temps!) Standing by a window doesn’t do it. (It’s like why you use different camera settings when taking photographs outdoors and indoors. And with the angle and darkened glass of many car windshields, your retina doesn’t get enough sunlight while you’re driving, even when it’s sunny.)
Also, winter’s cold temperatures make muscles feel stiff. A short walk can boost your circulation and free you of any tension from the frigidity. Another reason to opt for outside: regular indoor lighting also has no effect on SAD, no matter how bright it is. There is an alternative to outside: artificial “sunbox” lights with special fluorescent tubes that mimic the sun’s beneficial rays are available. When used in conjunction with light therapy, antidepressants are also beneficial.
“But my reading is that antidepressants by themselves are not as effective as light therapy by itself,” says Dr. Kripke. He notes in a 1998 study that light therapy brought relief to many patients within one week, while antidepressants took about eight weeks. But, isn’t it easier (safer and more economical) to simply take a walk!
(Please note: If your symptoms are severe, seek medical advice. Your doctor may prescribe an antidepressant medication in combination with light therapy, or as an alternative, if light therapy isn’t working. Examples of antidepressants include paroxetine (Paxil), sertraline (Zoloft), fluoxetine (Prozac, Sarafem) and venlafaxine (Effexor). In June 2006, the Food and Drug Administration approved buproprion HCL extended release tablets (Wellbutrin XL) for prevention of depressive episodes in people with a history of SAD.)
What else causes SAD? Some scientists have theorized that melatonin, a sleep-related hormone that’s also linked to depression, might be the cause. Production of melatonin increases during the long nights of winter. Other research suggests that lack of serotonin, a brain chemical (neurotransmitter) that seems to be triggered by sunlight, is the reason for winter depression. People who are depressed are known to have decreased levels of serotonin in their brains.
What can you do on your own to help you cope with seasonal depression? The following suggestions may help you better manage SAD:
- Increase the amount of light in your home. Open blinds, add skylights and trim tree branches that block sunlight.
- Get outside. Walk outdoors on sunny days, even during winter.
- Exercise regularly. Physical exercise helps relieve stress and anxiety, which can accentuate SAD. Being more fit can make you feel better about yourself.
- Find ways to relax. Learn how to better manage stress.
- Take a trip. If possible, take winter vacations in sunny, warm locations for winter SAD, or cooler locations for summer SAD.
Need a gooooood reason to take a looooooong needed vacation? Consider a sunny sojourn as a preventive measure against S.A.D. -or better, a prescription to cure it! Here’s your excuse to cash in those frequent flyer miles:
“Sometimes, something as simple as taking a week or two vacation to Florida or somewhere sunny during January or February can make a really big difference,” says Charles Raison, MD, of Emory University’s Mind-Body Program and an assistant professor of psychiatry and behavioral sciences at its medical school. I must agree!
In keeping with our theme song (Winter, by: The Rolling Stones),
An idea of where to take your trip:
And I wish I been out in California
When the lights on all the Christmas trees went out
Funny, this was a rare ballad for The Stones. It was the first song they recorded in Jamaica for the album: Goats Head Soup. The producer, Jimmy Miller, was not happy with any of Mick Jagger’s 4 takes. Jagger refused to do any more, preferring to enjoy Jamaica instead.
As you remove the holiday decorations this week, and find the stores sadly stripped of their seasonal cheer - keep in mind (and keep motivated), hum a few happy, familiar lyrics as you stride …
When it snows, ain’t it thrilling,
Though your nose gets a chilling
We’ll frolic and play, the Eskimo way,
Walking in a winter wonderland.
That famous Christmas song Winter Wonderland was first published in 1934. The composer was Felix Bernard (1897-1944).
In closing, another musical muse to help you through these months:
Sarah Briightman’s lyrics from “Winter In July”
Keep moving on to higher ground
Looking for the way you thought could not be found
Make the best of what’s given you
Everything will come in time
Why deny yourself
Don’t just let life pass you by
Like winter in July
Research sources and for more information: [WebMD], [Mayo Clinic], [NMHA], [MIT], [Song Facts], [Sing 365]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: anti depressant, blues, dark, darkness, depression, emotions, FDA, food and drug administration, light, mental health, mick jagger, mood, outdoors, Paxil, Prozac, psychosomatic, rolling stones, SAD, Sarafem, seasonal affective disorder, summer, sun, sunlight, Wellbutrin, Wellbutrin XL, winter, winter blues, Zoloft
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[…] Read more at The Final Sprint (TFS) | Comprehensive Running, Nutrition, and Fitness Publication « Jump start 2007 with a web 2.0 fitness overhaul Lazytown character to help children keep slim & fit. » […]
January 8th, 2007 at 8:03 amI think that getting out and running off the winter blues is a much better remedy than just buying some funky light to chase it away. These are some great ideas, thanks for sharing!
January 8th, 2007 at 2:21 pm[…] Opt for an outdoor run to chase away the winter blues […]
January 15th, 2007 at 8:12 pmThanks! This happens to more people than most think!
March 22nd, 2007 at 5:41 pmgood points . . . it really can occur
March 23rd, 2007 at 6:58 amthanks for an informative post - great ideas, although you cant go wrong with a trip to Jamaica when trying to beat winter blues!
May 23rd, 2007 at 11:09 amThanks bro! Real good work!
September 26th, 2007 at 12:20 pmThank for making this valuable information available to the public.p
October 2nd, 2007 at 11:10 am[…] Going out and catching some rays will not only give you that lively glow, but has been proven to help fight depression . We absorb vitamin D through the sun’s rays which is important to the proper functioning of our bodies. A lack of this vitamin has been proven to increase depression rates. The coining of the new term SAD (seasonal affective disorder) has now come into the English language, referring to a depression that only comes in the cloudier months of the year. It is also true that the cloudier parts of the country (northern states like states like Washington, Wyoming, and Montana) have higher than normal suicide rates. […]
December 25th, 2007 at 2:09 am