The beginning of the winter can bring on a whole range of feelings, emotions and physical symptoms that can be quite debilitating and challenging for people.

SAD (Seasonal Affective Disorder) is a recognised form of depression that develops in the winter months and disappears in the spring and summer. It is a condition that displays similar symptoms as clinical depression such as lack of initiative, inability to concentrate, intense fatigue, lack of motivation, sudden mood swings, bouts of crying or melancholy, lack of adequate sleep, and disrupted eating habits.

Because many SAD suffers have been helped by light therapy, it is suggested that the primary reason for SAD symptoms is the lack of adequate light. It is suggested by many health professionals that the balance of serotonin, the 'happy neurotransmitter', is disrupted during winter partly because light stimulates the brain to produce serotonin. SAD is more common in the northern latitudes because of reduced daylight hours in the autumn and winter. It is good for everyone to get outside regularly during the winter but particularly if someone is suffering from SAD.

Try to get outside for between one and two hours every day. Avoid using sunglasses. Even on a cloudy day sunlight still reaches us and has an affect on our health and well-being. Even if you are spending a lot of time outside during the winter months, it is still recommended that a sun block is used to protect the skin against harmful ultra violet rays.

As long as there is no underlying physical illness, there are some basic lifestyle choices that if implemented will help counteract the symptoms of SAD. Stimulating exercise outside, such as brisk walk also stimulates oxygen circulation to the brain, which will encourage a more buoyant mood. Good nutrition and herbal remedies will also help boost mood and physical energy. Increasing consumption of vitamin C helps counteract fatigue. Winter vegetables, such as Brussels sprouts are a good source, especially if eaten raw, although it is recommended that a Vitamin C supplement with bioflavonoids is also taken throughout the winter months. Eat plenty of green, leafy vegetables, whole grain, plain natural yogurt and eggs. These foods are full of essential B vitamins, which strengthens the nervous system. Deficiency in any of the B Vitamins, especially B12, can induce fatigue and depression.

Evening Primrose oil is recommended because it blocks the production of prostaglandins, hormone-like substances that are key to many chemical processes in the body including processes responsible for depression. Calcium and magnesium supplements may be needed for a healthy nervous system and essential fatty acids taken in the form of fresh oily fish or as vegetarian oil supplement can also help combat depression. Avoid caffeine drinks as they block the absorption of potassium and avoid alcohol and sugar. Different homeopathic remedies and tissue salt have also benefited many people suffering from SAD. It is worth investing in 'full spectrum' lighting, which are bulbs that have the same quality of light as the sun and take up some form of yoga or relaxation class to reduce stress and boost the immune system. Dehydration makes people tired so drink plenty of fresh water.

Acupuncture can help induce natural sleep and reduce the anxiety element of this disorder.

Always consult your GP before starting any new regime or self treatment. The contents of this article are for information purposes only and are not intended to prevent, diagnose or cure any medical conditions. If you would like a topic covered, contact The Clinic of Complementary and Natural Medicine, Kiltartan House, Forster St., Galway on 091- 568804. Next week's topic is rheumatism.

Dr H Bhatti is the President of the Association of Naturopathic Practitioners and can be contacted at his clinics at Kiltartan House, Forster Street, Galway on 091-568804 or at The Village Nursing Care Centre, Ballygarriff, Craughwell on 091-777700.

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