January and February can be the most challenging months of the year for many of us, when the last of the festive cheer has dissipated, the evenings are long and dark, and our finances are depleted. However, for some people, this can amount to more than the ‘winter blues.’ Here’s a look at what Seasonal Affective Disorder is, and how it specifically affects men.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that is linked to the changing of the seasons. It most often occurs during late autumn and winter, although occasionally it can affect people in spring and summer.
It’s estimated that almost a third of UK adults experience mild SAD symptoms in the winter, and about six per cent are so badly affected that they are unable to function properly in their everyday lives.
What are the symptoms of SAD?
SAD is characterized by a persistent low mood; changes in appetite such as cravings for sugary or carb-heavy comfort foods; sleeping more than usual or difficulty sleeping; low energy levels or fatigue; and loss of interest in usual activities. Men may notice that their libido is lowered, and SAD may be a contributory factor to erectile dysfunction (ED).
What causes SAD?
The exact causes of SAD are not fully understood, but it’s thought that it’s linked to reduced exposure to natural light during the winter months, and the subsequent disruption of the body’s biological clock. People with SAD could potentially be producing less melatonin, the hormone that is responsible for controlling sleep patterns.
Sleep is crucial to good mental wellbeing, and even small disruptions can lead to tiredness and irritability during the daytime. This can make it more difficult to perform well at work and maintain good relationships in our professional and personal life.
The reduced sunlight hours may also lead to lower production of the hormone serotonin, which plays a key role in emotional and appetite regulation. Our bodies have evolved to conform to circadian rhythms, which are biological processes aligned with the cycle of light and darkness. This helps us to know when it is time to sleep, be wakeful, to eat and to rest.
Because we are expected to follow the same patterns of waking, working, eating and resting all year round despite changing balances of light and darkness, it can throw natural circadian rhythms out of balance. It’s thought that some people are more sensitive to this process than others, which is another potential cause of SAD.
Coping strategies for SAD
If SAD is interfering with your usual activities such as your ability to work, it’s best to seek professional help as you may need therapy or medication to help you cope. Here are some self-help strategies that can be beneficial.
Get out and about
Even if it’s a dull cloudy day, make the effort to get outdoors. The body can still absorb natural sunlight regardless of the weather conditions, which in turn can boost health and wellbeing. Even a brisk 15 minute walk in your lunch hour will make a difference.
If you are stuck in an office all day, try moving your desk closer to the window to increase sunlight exposure. If this is out of the question, you may wish to explore light therapy. This involves using a light box that is capable of simulating the effects of natural sunlight.
Take regular exercise
Step up your exercise routine to include an activity that raises your heart rate and gets you slightly out of breath for at least 30 minutes three times a week. Physical activity is proven to trigger the release of feel-good endorphins that can lift a heavy mood and create a more positive mental state.
Eat a balanced diet
Giving into sugar or carb cravings can make SAD symptoms worse. Try to include plenty of whole grains, lean proteins, fruit and vegetables in your diet, and cut down on sugary drinks, alcohol, and caffeine.
Prioritise sexual health
Men often avoid discussing personal health issues such as ED, but if there is no obvious physical cause, it may be the case that depression is the underlying trigger. Consult your doctor to help you understand the best treatment options.
They may recommend a combination of therapy and a medication such as Cialis, which is cheap to buy online as tadalafil.
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