Health Nov 08 Elm 17/10/08 15:58 Page 1
HEALTH MATTERS
A little light relief
As the nights draw in, millions hide from the gloom
indoors. But there are ways of lifting the winter blues,
says mental health expert Simon Loveland
Picture courtesy of lumie
t may be cold outside, but according to “During the winter it’s quite common to For most people afflicted with SAD, the
I
the Mental Health Foundation, now is travel to and from work in the dark, and symptoms are manageable and resolve
the time to wrap up warm and venture with light levels usually quite low in the themselves with the arrival of spring.
out for a daily dose of light. For exposure office or workplace, people may not be However, in the worst cases, the illness can
to natural brightness brings important getting enough brightness during the affect a person’s ability to work and get on
health benefits. Even in the depths of course of the day.” with life. Sufferers may also notice other
winter, daylight in some parts of Britain is “Because eyes adjust instantly to the symptoms not usually associated with
up to 25 times brighter than the light level wherever a person may be, it can depression, such as increased sleep
recommended lighting level for most seem gloomy outside and not worth the (hypersomnia) – in other types of
offices. bother of leaving the house or office. But it depression, insomnia is more common –
The human body needs light – is. Light plays a vital role in regulating our and weight gain, often accompanied by a
particularly in the mornings – to regulate bodily systems. For those whose mental craving for carbohydrates.
its internal clock, so as to keep it in tune health is affected during the autumn and But there are ways to beat these winter
with the 24-hour day-night cycle. winter months, it’s especially important to blues. The Mental Health Foundation
Disruption to the body’s biological clock get as much exposure to daylight as advises those susceptible to the condition
(circadian rhythms) has been linked to a possible.” to spend time outside during daylight
variety of health problems, including For even the most upbeat person, the hours, particularly in the morning.
Seasonal Affective Disorder (SAD), sleep winter months can seem to drag on. For Exercise, especially outdoors, and eating a
disorders and reduced immune function. some, a lack of light during the winter balanced diet also help to maintain good
Research also shows that levels of months is thought to trigger Seasonal mental health. But respect your
serotonin, the important mood controlling Affective Disorder. Most sufferers begin to limitations: if you’re a little slower during
brain chemical, change according to the find themselves affected by symptoms of the winter, try not to overdo it.
volume of exposure to light. Low depression during the autumn, before Many benefit from light therapy, using
serotonin levels are associated with brightening up again the following spring, specially designed light boxes in the office
depression, anxiety, insomnia and fatigue. as the days draw out. and home. Others find talking therapy or
For this type of depression, light therapy Around 1 in 100 people are thought to medication more helpful. But, as ever, if
is sometimes used to treat non-seasonal be affected by the most disabling form of you are in any doubt at all, talk to your GP
depression and other mental health the condition, with many more suffering about the options.
problems. from sub-syndromal SAD, or ‘winter a73 For more information about SAD, and
Dr Kam Dhillon, head of research at the blues’, for which the effects are less severe. for advice on preserving your mental
Mental Health Foundation, supports the Those who have SAD will experience health, visit: www.mentalhealth.org.uk
theory that a lack of daylight can be similar symptoms to those suffering from The Seasonal Affective Disorder
detrimental to our wellbeing, other types of depression, including Association (SADA) also provides support
“Modern lifestyles keep many people persistent low mood, lack of interest or and advice. Visit: www.sada.org.uk. For
indoors during the day, limiting their pleasure in daily life, decreased libido and details on light therapy boxes visit:
exposure to daylight,” he explains. inability to concentrate or make decisions. www.lumie.com
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