Seasonal Affective Disorder, or SAD, is recognized as a depressive disorder correlated to seasonal changes. One in five Americans are negatively impacted by seasonal change. The purpose of this blog post is not to diagnose or treat medical conditions or mental health disorders but rather to explore the benefits that Massage Therapy can play as a complimentary therapeutic support of a healthy brain & overall emotional wellness.
What causes SAD?
SAD, is often linked to reduced exposure to sunlight during the shorter autumn and winter days. SAD is more common in northern latitudes, such as the PNW, where seasonal changes result in significantly less daylight. Popular theories for the cause of Seasonal Affective Disorder involve the a lack of sunlight and how it contributes to endocrine (hormone) balance & Vitamin D synthesis.
Lack of sunlight can inhibit a part of the brain called the hypothalamus . An inactive or inhibited hypothalamus can affect the production of melatonin which is the “sleep” hormone”. In people with SAD, the body may not only produce melatonin in higher than normal levels but the production of serotonin may also be effected. Serotonin is a hormone that has a significant effect on your mood, appetite and sleep-wake cycle. A lack of exposure to sunlight during the winter months may lead to lower serotonin levels, which is strongly linked to feelings of depression.
Additionally, our bodies have specialized vitamin D receptor cells that produce vitamin D3 when the skin is exposed to ultraviolet B (UVB) rays from the sun. As this is known as the “sunshine vitamin”, reduced sunlight in winter months can lead to inhibited vitamin D synthesis within the body. Vitamin D deficiency is associated with an increased risk for depression as well as poorly regulated mood and behavior in addition to brain fog or cognitive impairment.
All of these theories are linked to the regulation of your your circadian rhythm, also known as your body’s “internal clock”, which uses sunlight to regulate your sleep-wake cycle. Lower light levels during the winter months can disrupt your natural rhythms & biological processes on a multitude of levels.
Long story short, healthy brains love light!
Symptoms of Fall/Winter SAD
Symptoms of SAD can include:
- a persistent low mood or feelings of depression
- a loss of pleasure or interest in normal everyday activities
- irritability, agitation or moodiness
- feelings of despair, guilt, or worthlessness
- feeling lethargic, sluggish or fatigued (lacking in energy)
- excessive sleep or disrupted sleep cycles
- weight &/or appetite changes
- difficulty concentrating or “brain fog”
In Spring & Summer months, SAD sufferers may also experience opposite symptoms such as insomnia, weight loss & poor appetite. Summer/Spring SAD may exhibit more anxious symptoms vs. depressive.
For some, symptoms can be so severe that they may impact day-to-day activities and in prolonged severe cases of SAD, a health care provider should be consulted.
Massage Therapy as an Intervention for SAD
Diagnosed disorders aside, Massage Therapy has a proven record of supporting mood and elevating energy levels. Individuals looking to overcome the symptoms of SAD may find relief by integrating complimentary therapies such as light therapy and massage therapy into their health routines. Regular massages can improve mood and can help to reset circadian rhythms, leading to balanced sleep cycles and energy levels.
How Massage Affects Symptoms of SAD:
- Endorphin release: Massage is well known to initiate the release of endorphins, the body’s “feel good” neurotransmitters that are the body’s natural painkillers and mood boosters.
- Reduced melatonin production: By helping to balance the endocrine system, massage may help regulate melatonin production back down to normal levels.
- Serotonin increase: Massage enhances the bodies serotonin production, which balances mood while also blocking melatonin absorption.
- Ache and Pain Relief: Depression HURTS. Seemingly unexplained joint & muscle pain is yet another potential symptom of SAD. Pain relief is one of the more obvious benefits of regular massage.
- Stress relief: SAD is telling our bodies to hibernate while modern life tells us it’s business as usual. The differential between the two can lead to pressure, tension & stress, the relief of which is yet another classic benefit of massage.
Endocrine regulation leading to balanced sleep cycles & improved mood as well as relief from pain & stress, are all ways in which Massage Therapy can assist you in overcoming “The Winter Blues,” diagnosed or otherwise. This is especially so when combined with other complimentary therapies such as light therapy.
To experience seasonal relief through massage therapy, book your next massage session at Just Be Bodyworks with one of our compassionate & knowledgeable Licensed Massage Therapists. Curl up on one of our heated massage tables and allow yourself 60 or 90 minutes of sanctioned hibernation. You deserve it.