I was recently reminded that this period of time (up until December 21st) is the darkest time, of the year. We have the least amount of sunlight. It’s not even winter. Winter gets a bad wrap. It’s actually fall. FALL

In talking to people through the years, I have learned that some people are more sensitive to light (the amount of sunlight coming in). 

Seasonal Affective Disorder.

I wanted to understand SAD, a little more. What is the neuroscience behind SAD. Like, ‘Why?’ 

Here is my highly abbreviated summary:

Sunlight helps with our circadian rhythms. Disruption in this causes the production of too much melatonin and not enough serotonin.

What’s up with Serotonin?

It’s the regulator hormone; mood, sleep, digestion. 

The primary medications for depression involve assistance with Serotonin. Think SSSRI (Selective Serotonin Reuptake inhibitors). If you are already prone to low serotonin, than the lack of sunlight will further disrupt this process. We need to be taking care of our brains!

Okay. Also. I was curious if certain people are more prone to SAD. I have always been curious about the genetic component. How about swedish people? They seem happy and it is really dark there. I am curious about DNA and evolution.

I found a statistic. Estimated 8% of swedish people experience SAD

5% of Americans experience it. 

This leads me to believe that lifestyle/culture better manages it, in Sweden. Better healthcare (just saying)? I imagine that it is more built into their culture.It makes me think of the Danish. They have built in the concept of Hygge, as a means to embrace the dark months.

I am still wondering if there is a DNA component. If my ancestors came from a cold land with less sunlight, am I more likely to endure (or have protection against) these months? 

And what about the Jamaicans and Brazilians of our community? What if you are from a high sunlight, warm weather, region? 

I would think that these months are really tough?

Anyway. I found another interesting tidbit. Hypothalamus abnormalities may play a central role in SAD. Why? How? 

The hypothalamus is a region of the brain that is sensitive to light. Think about migraines and concussions. The person will respond better to darkness. You have a migraine- you lay in the dark, right?

Multiple concussions and TBI can lead to ongoing mood dysregulation. Hypothalamus (check mark).

Okay, so….. hypothalamus inflammation is found to be connected to SAD.

What causes hypothalamus inflammation? Diet is a big one. Diets that have an excessive amount of fat. Individuals with Diabetes will have hypothalamic inflammation. 

Traumatic Brain Injuries.

That’s as far as i got. I still have questions though.

So what can we do?

I like the dark. I am not particularly sensitive to it.

Although, being an individual with Serotonin challenges, I am extra aware, at this time of year, about alcohol consumption, diet, and sleep. 

I know that routines are imperative for me. I really try to embrace Hygge. I look forward to fires in the wood-burning stove, books, tea, and meals in the slow cooker.

Here’s some Serotonin rich foods: eggs, dairy, advocado, salmon, nuts, tofu, turkey, bananas 

Tryptophan, B6, Vitamin D (thumbs up to these)

In conclusion: Eat Turkey! Tofu will do the job too 🙂