Nature's Spa: Let the Sunshine In
Valerie Cooksley, R.N.

Approximately 35 million people in the United States suffer from Seasonal Affective Disorder (SAD), a depressive state caused by lack of sunlight, typically between September and April. The farther you live from the equator, the more common it is.

SAD symptoms include difficulty getting up in the morning, lethargy, concentration problems, irritability, cravings for comfort foods (foods high in sugar, salt and fat) and external stimulants (coffee and chocolate), tearfulness, social withdrawal, diminished sex drive, low self-esteem, weight gain and depression. Symptoms fade with the onset of longer days of sunshine in the spring and summer.

For the majority of Americans, the winter months are long and dark. Holistic solutions can bring more light into your life—whether the sun cooperates or not.

Aromatherapy
SAD sufferers often have decreased levels of serotonin, a chemical produced by the pituitary gland and responsible for modulating mood, emotion, sleep and appetite, and high levels of melatonin, which regulates the body’s circadian cycles of sleep and waking. Essential oils have been found to stimulate and regulate specific areas of the brain that can counteract these hormonal imbalances, and help alleviate the symptoms of SAD.

The most effective oils to counteract SAD include bergamot, frankincense, geranium, chamomile, lavender, marjoram and citrus-derived oils.

Inhalation is the most effective way to stimulate the brain and limbic system. Oils can be added to an electric diffuser, aroma lamp, room spray, or inhaled from a tissue.

Hydrotherapy
Hydrotherapy, in the form of an aromatic therapeutic bath, is an excellent remedy for uplifting your mood, stimulating the brain and relaxing the entire body.

If your skin is dry, which is common in the winter months, add the above essential-oil blend to one cup of organic heavy cream, and pour into a bath of warm water. Alternatively, if your skin is naturally oily, the same recipe can be added to one cup of natural sea salt, baking soda or Epsom salt.

Flower-essence therapy
Flower essences, often called Bach or Alaskan flower remedies, address the psycho-emotional aspects of well-being, and many are beneficial for the symptoms of SAD. For example, Sunflower essence stores energy from sunlight; Single Delight essence helps alleviate feelings of isolation in times of darkness; and Grass of Parnassus essence helps you receive nourishment from non-visible light.

Take a few drops under your tongue or add to a glass of water. Flower essences can be added to massage oils, lotions, creams or a bath, or dispersed through a water fountain, humidifier or in room spray. 

Diet
Studies have shown that omega-3 fatty acids help alleviate the symptoms of depression, and are a good choice especially in the winter months. Fish and flax oils are good sources of omega-3, and can be taken in supplement form or from food sources. Iodine-rich seaweed, such as nori, wakame and dulse, supports a healthy thyroid, which also may combat depressive states such as SAD. 

Exercise
Exercise and deep breathing are important for all types of stress and elevating mood. Winter is a particularly important time to hit the gym and the sauna.

Exercising outdoors will add the bonus benefit of fresh air and sunlight, even on cold, cloudy days. Vitamin D, which is manufactured in our bodies when exposed to sunlight, is essential for calcium absorption. Preliminary research also indicates that low levels of the vitamin may increase risk of breast, colon and prostate cancer, among other diseases. Vitamin D supplements or food sources do not seem to provide the adequate level of the vitamin to produce the full benefit. Take advantage of even the most diffuse light rays by taking daily walks first thing in the morning or on your lunch break and planning outdoor activities with friends and family.

Lifestyle
On a sunny day you are exposed to nearly 70,000 lux, or units of light. On cloudy days that number decreases to 5,000. Typical home or office lighting provides only 15-200 lux.

Full-spectrum lights most closely resemble natural light, and can counteract SAD. A lightbox can provide direct light up to 10,000 lux.

Painting rooms a light color, dressing windows to allow more light to filter in, and moving your desk close to a window can also help with SAD. Even gazing into a flame, such as a candle or a roaring fire, provides your eyes with beneficial luminous light energy.

SAD is a common, yet manageable, condition. With natural and integrative approaches you can counteract the diminished sunshine outside by bringing new sources of light and energy into your life, to enjoy a healthy, happy winter season.

Valerie Cooksley, R.N., is the author of Healing Home Spa (Prentice Hall Press) and Director of the Institute of Integrative Aromatherapy in Seattle, Washington.