Summertime Blues

Dr. Claire Arcidiacono, ND

You may have heard of something called SAD or seasonal affective disorder. This is sometimes referred to as the “wintertime blues”. What you may not be aware of is that while SAD is typically associated with winter it can and does occur in the summertime. Let us get into it, shall we?

Let us start with the typical symptoms associated with SAD. You may notice a persistent low mood, irritability, low energy/fatigue and even have trouble concentrating. You may have a loss of interest in normal activities. Activities that you normally enjoy may give you little to no pleasure. There may be feelings of despair, guilt and even worthlessness. You may crave foods high in carbs and even gain weight. You may even find yourself sleeping longer and have a harder time walking up. Lastly you may notice a change in your sex drive. Now while these are the typical signs of wintertime SAD in those with summertime SAD, some of these symptoms can be the opposite of those with winter associated SAD. What exactly do I mean by that? Well, those who experience SAD in the winter have noted they sleep more whereas those with SAD noted they sleep less and even experience insomnia. Some people with summertime SAD also experience a sharp decrease in their appetite that leads to weight loss rather than the craving for carbs and typical weight gain that is expected. Some people also describe an increase in their overall anxiety. There may also be physical signs such as headaches or even body tension. (2) One of the major differences between summer and winter time SAD is when the symptoms occur. For those who experience summertime SAD these symptoms will be worse in the summer and improve in the winter. Obviously, wintertime SAD is the opposite. (1)

But why does summertime SAD occur at all? I know you are thinking who could be sad while the sun is out and the weather is nice and warm?? While we do not know for sure what the cause is there are a number of things that may contribute to the development of summertime SAD. The longer daylight hours as well as the intense heat of summer can disrupt sleep and affect the circadian rhythm leading to insomnia and mood changes. During the sunny hot weather of summer there may be changes in melatonin and even serotonin regulations. This can trigger mood changes. For many with summertime SAD there is an increased sensitivity to heat, humidity, and even bright sunlight. For those who are sensitive it can exacerbate feelings of agitation and exhaustion and even emotional distress.

Summertime tends to be a time of social gathering especially involving activities that typically include clothing that exposes more skin. This can trigger anxiety, worsen low self-esteem, and trigger depression. Even just the pressure to attend the events can trigger SAD. For some it is a “pressure to go” to the events or to decline invitations. For example, if the event is going to be in sunshine and you are on a medicine that makes you photosensitive you may become depressed because you cannot go but you want to. (2)

What can you do to help fight against the summertime blues?

• Maintain a consistent routine. Having an expected routine can help regulate the body’s circadian rhythm, helping with mood and energy.
• Maintain a cool, dark, and comfortable sleep environment to help offshoot the insomnia that can be triggered by the increased daylight and heat!
• Avoid becoming over stimulated. If you feel as though you have too many events and are becoming anxious talk to your friends and family and limit the events you choose to attend.
• Practice self-care and being nice to yourself. Instead of negative self-talk say NICE things to yourself. This can be difficult as for some people their inner voice can be their harshest critic.
• Stay hydrated and make sure to go on a nutritious diet! (2) Feel free to use Invite’s fruit and vegetable powders to help. For example, Organic Greens Plus added to a scoop of Weight Management powder can help increase your protein, fruit, and vegetable and even vitamin intake!
• While more studies are needed studies have found that Inositol may be helpful in reducing symptoms of depression and anxiety. (3) Please see Invite’s SuperFocus IQ for this amazing nutrient!
• Omega 3’s are a powerhouse when it comes to our health. Studies have found that they can help alleviate signs of depression. (4) Please see Invite’s Fish Oil and Krill Oil!
• Magnesium is one of my favorite supplements! In fact, studies have found that magnesium may help those with depression. (5) Studies have also found that magnesium can help reduce stress. According to the Cleveland clinic, magnesium can help to moderate cortisol, the stress hormone! (6) Please see Invite’s Magnesium Glycinate/Citrate and BioAvail Magnesium powder!
• L Theanine is a must have for stress, anxiety and if you have trouble sleeping. In my experience if you have trouble sleeping because “your brain won’t turn off” L Theanine is the best choice. In fact, studies have found L Theanine to help reduce the effects of stress and anxiety. (7) Please see Invite’s L Theanine.
• Melatonin can help to regulate the sleep cycle. (8) See Invite’s Melatonin! Feel free to open the capsule and swallow the powder directly. In my clinical experience it seems to work faster this way.

Sources:

1. https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
2. https://www.drquintal.com/seasonal-affective-disorder-in-summer/
3. https://pubmed.ncbi.nlm.nih.gov/24424706/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC11354246/#:~:text=The%20existing%20body%20of%20evidence,the%20management%20of%20depressive%20disorders.
5. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067
6. https://health.clevelandclinic.org/magnesium-for-anxiety#:~:text=Regulates%20cortisol%20levels,or%20blocks%20them%20(inhibitory).
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC4273450/#:~:text=Melatonin%20use%20significantly%20increased%20sleep,before%20testing%20for%20all%20medications.