| January 2013 42 www.womanthismonth.com Wellbeing The treatment Our expert: Dr Michael Terman, director of the Center for Light Treatment and Biological Rhythms at New York-Presbyterian Hospital. Research shows that the first steps to overcoming SAD should be lifestyle changes and self-help treatments. “Make sure you get more sun and light exposure even inside the home,” says Dr Michael. “Also it’s recommended that you are more social and take up outdoor activities – perhaps get a dog so that you walk it for an hour each day. Your diet should be altered; eat foods containing Vitamin B1, B2, B12 and Omega 3 in addition to folic acid.” Drug treatments If more subtle amendments don’t work, those with SAD may be advised to begin a course of medication. Antidepressant medications are generally suggested which have been proven to show benefits in some patients. However, there is another emerging type of medicine that has been approved. “In 2006, Wellbutrin XL became the first drug approved specifically for SAD in the US,” Dr Michael says. “The effectiveness of Wellbutrin XL for the prevention of SAD episodes was established in three double-blind, placebo-controlled trials in adults with a history of major depressive disorder in fall and winter. In these trials, the percentage of patients who were depression-free at the end of treatment was significantly higher for those on Wellbutrin XL than for those on placebo.” Light therapy Bright light therapy is another treatment path that some doctors opt to take with SAD patients. “This method has been investigated for over two decades in well over a thousand patients,” explains Dr Michael. “A treatment regimen for bright light includes a level of 10,000 lux for 30 minutes daily upon awakening. The apparatus uses a bank of high-output fluorescent bulbs that are shielded behind a smooth diffusing filter that eliminates all UV radiation as a safety measure. The lights tilt towards the eyes from above, minimising unpleasant glare. SAD patients who used the light box upon awakening have been found to do significantly better than those who use it in the evening.” Beat the New Year blues It isn’t uncommon for a lot of people to feel low during January after the festivities of the holiday season and this doesn’t mean that you have SAD or are clinically depressed. Instead you may feel less energetic, less productive, have less control over your appetite and require more sleep. If this is the case, you probably don’t need to pay your doctor a visit, but instead help yourself with simple tasks that will keep you invigorated. l Keep yourself busy: don’t mope around. Starting a new hobby is a great way to meet new people. l Get fresh air: brave the cold and go outside whenever possible to let your skin breathe. l Eat correctly: your diet affects your mood so ensure you eat well-balanced meals. l Don’t overdo alone time: spend time with other people for fresh conversation and inspiration. l Laugh and have fun: never say no to anything and enjoy yourself! Life is too short to worry too much.
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