Don’t get SAD this winter; beat the blues

  • Published
  • By Airman 1st Class Tammie Ramsouer
  • JBER Public Affairs
JOINT BASE ELMENDORF-RICHARDSON, Alaska --  Days are short, dark and gloomy here in Alaska during the winter. For some, this can lead to seasonal affective disorder.

Many service members and their family members may be unaware of SAD, or how to treat it.

"In 1984 it began [being called] seasonal affective disorder, which is basically depression with a seasonal pattern," said Air Force Capt. Rudolph Francin, 673d Medical Operation Squadron clinical psychologist and a native of Queens, N.Y. "This type of depression is more likely to occur during a specific season, or have dysthymia with a seasonal pattern."

Dysthymia is a mild but long-term form of depression, according to www.mayoclinic.org.

One Alaskan says her time here was great, until she experienced SAD firsthand. "I started to feel slower than usual, and had less interest in the things I liked to do with my children," said Tiffany Barnett, wife of Air Force Staff Sgt. Robert Barnett.

Symptoms can be different for everyone experiencing SAD.

A lack of interest in hobbies or enjoyable activities is just one. For others it could be a lack of interest at work or at home with the family. "People could sleep more or eat more," Francin said. "Typically with the seasonal pattern, it is a carbohydrate craving leading to excessive weight gain and a depressed mood."

Excessive sleeping becomes a problem due to one particular chemical created naturally by the human body. Melatonin controls the body's sleep and wake cycles; when the body produces melatonin earlier in the day because of the early sunset, the sleep schedule is thrown off. Melatonin supplements can help, Francin said, but a doctor should clear the use of the supplement first.

Excessive sleeping is also triggered by the depressed state, said Air Force Capt. Shara Francin, 673d Medical Operation Squadron clinical psychologist and native of Sebastopol, Calif.

"The symptoms are going to typically be the same as clinical depression as far as depressed mood, withdrawing from family or friends or coworkers," she said.

Although SAD can possibly affect those new to Alaska more than others, there are some preventative measures which can reduce symptoms for everyone.

Getting outside when there is sunlight, taking supplements, and using artificial sun lamps can help people feel better. "It is almost as though your body goes into hibernation," Francin said. "If I can't get outside, I normally use my happy light. If that doesn't work for others, vitamin D can help."

The JBER pharmacy tends to see more prescriptions for vitamin D3 supplements during the winter months, said Air Force Maj. Tara Stogdill, 673d MDG chief of pharmacy operations and a native of Clarinda, Iowa. This may be due to the decrease in daylight hours and tendency to stay indoors in witner.

"People become deficient [in vitamin D] because many of us spend so much time indoors and lack absorption of natural vitamin D from the sun," Stogdill said.

For Barnett, raising her children while suffering from SAD was a difficult task, so she made appointments with her primary care physician to figure out how to get back to normal.

"I had routine doctor appointments in which our primary care physician advised my family and I to take vitamin D to help combat the symptoms that I was having," Barnett said. "It helped me get back into the routine I was in before."

Those who feel they may have SAD should see their primary care physician for a vitamin D screening. "Vitamin D is not a routine test we would screen a patient for; it is definitely more specific," said Air Force Maj. David Delang, 673d Family Health Clinic flight commander and native of Clarence, N.Y. "If someone is complaining of being fatigued or tired or they don't have the energy they once had, then we will screen them for a vitamin D deficiency."

A doctor or nurse will determine whether to draw blood and check a patient's vitamin D levels.  A doctor can then prescribe a vitamin D supplement or offer the option of a multivitamin that can be purchased at any retail store. When taking vitamin D supplements, Delang suggests patients take a calcium supplement as well to help the body absorb the vitamin D better.

"Someone who is significantly deficient in vitamin D should follow the guidance of their physician, because taking super-high doses of vitamin D can also have a toxic effect on the body," Stodgdill said.

Places such as the family health clinic, behavioral health and many more have the resources to help those experiencing the symptoms of SAD.

The JBER Library offers 15-minute doses of happy light, so individuals can read while they raise their vitamin D levels.
Happy lights are also available at many retail stores, ranging from $30 to $100.

"Another key to feeling good is eating a balanced meal without a lot of fats, make sure to hydrate well, get good adequate sleep, and exercise," Delang said.

For more information about SAD and how to prevent or treat the disorder, contact your primary care physician.