KACHEN #21 (Winter 2019) English edition

COLUMN
WINTER BLUES?
The days become shorter as autumn turns into
winter. A link between certain seasonal mental
health issues and light levels has long been
established, namely SAD or Seasonal Affective
Disorder. This form of disorder can range from
low mood to severe depression.
DR. MARC KEIPES
Director
ZithaGesondheetsZentrum
gesondheetszentrum.lu/blog/
The sun is the clock that sets our sleep and mood biological
rhythms. The day/night, light/dark cycle is the strongest timer
and synchronises the sleep/wake rhythm.
The effect of light exposure on the melatonin rhythm (a hormone
in the central nervous system that controls the sleep/
wake cycle) and mood has been extensively proven. SAD can
have the same symptoms as real depression: excessive sleep
requirements, chronic fatigue, a general lack of interest or
motivation, weight gain, poor concentration etc. It is vital to
recognise the reoccurring rhythm of seasonal depression.
That means it regularly appears in early autumn and then
decreases before disappearing around February-March.
Light therapy
Sufficiently intense light has been proven to help. In practice,
this requires light sources of at least 10,000 lux.
Other helpful solutions
Going outside as much as possible during the times of day
when light is at its peak, e.g. at lunchtime, can help. Ideally,
this is combined with exercise such as fast walking. Planning
a winter holiday in the sun (or at altitude in the mountains) is
a good idea too.
The main thing is to recognise the situation. It can worsen
some obesity-related illnesses such as diabetes, high blood
pressure and white blood cell issues. Treatment can help, but
anyone affected should speak to their doctor to choose the best
method for them, use it on a regular basis as soon as the days
begin to shorten and before depression/SAD has well and
truly set in.
Important: The artificial light we tend to have at home or at
work usually only produces around 300-700 lux whilst outdoor
light varies between 1500 lux in winter and 100,000 in summer
depending on the weather.
Around 10-20% of our country's population is estimated to be
affected by a "mild" form of SAD. Women in their 20s are 3 or
4 times more likely to be affected by SAD than men. Men tend
to be affected later in life, in their 30s. SAD tends to affect men
aged over 50 and 60 more than women.
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KACHEN No.21 | WINTER 19