The sun kisses your face, as you slip into shorts and a tee. Around you, people gather, soaking up the warmth and joy of the season. But for you, summer's arrival doesn't quite ignite that familiar spark of excitement. Summertime sadness is a lot more common than you think. Seasonal affective disorder symptoms are commonly seen during the winter time but it can also affect individuals in the summer too. Reduced sunlight exposure can disturb your body's internal rhythm, potentially causing depressive symptoms. Serotonin levels, a neurotransmitter influencing mood, may decline, possibly contributing to Seasonal Affective Disorder (SAD).
So why does someone have SAD in the summertime? Because of too much sunlight. With longer days and the sun setting late, this reduces melatonin production. We need melatonin for sleep and with reduce amount it can therefore cause lack or poor sleep which is prevalent in individuals with depression.
Symptoms associated with summer SAD include:
Irritability
Decreased appetite
Weight loss
Insomnia
Agitation
Restlessness
Anxiety
Episodes of aggressive behavior
Knowing this what can you do to avoid or lessen the summertime sadness. According to meta-analytic research, exercising moderately for 20 minutes a day, three times a week, has been shown to effectively decrease symptoms of depression.
Some supplements that can be beneficial in elevating your mood are:
Melatonin: Melatonin is a hormone primarily known for regulating sleep-wake cycles. It is produced by the pineal gland in response to darkness, helping to signal the body that it's time to sleep. In the context of SAD, disruptions in melatonin production can contribute to mood disturbances, particularly in individuals sensitive to light variations. With depleted melatonin in the summertime, taking melatonin supplements can be beneficial. Melatonin supplementation can have significant antidepressant effect according to a study (Tonon et al,. 2021).
Saffron: Crocus sativus, or commonly known as Saffron, is a spice that has been widely used in many parts of the world. Its amazing flavour is staples to certain foods. In addition to its usage for food, Saffron has outstanding evidence on its positive effect on increasing mood. Research has stated its use for mild to moderate depression. The potential antidepressant effects of saffron may be attributed to its impact on serotonin levels, antioxidant properties, anti-inflammatory effects, as well as its influence on neuro-endocrine and neuroprotective pathways.
5-HTP: 5 HTP or 5-hydroxytryptophan, is a serotonin precursor. With increase in serotonin, a happy hormone, it can help to feel happy, focus, and calm. 5-HTP dietary supplements help raise serotonin levels in the brain.
-Medical News Today. (n.d.). Seasonal affective disorder in summer: Causes, symptoms, treatment, and more. Retrieved July 2, 2024, from https://www.medicalnewstoday.com/articles/seasonal-affective-disorder-in-summer-causes-symptoms-treatment-and-more#summer-sad
-Georgetown Psychology. (2020, July). Summertime sadness. Retrieved July 2, 2024, from https://georgetownpsychology.com/2020/07/summertime-sadness/
-Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111. doi: 10.4088/pcc.v06n0301. PMID: 15361924; PMCID: PMC474733.
-Tonon AC, Pilz LK, Markus RP, Hidalgo MP, Elisabetsky E. Melatonin and Depression: A Translational Perspective From Animal Models to Clinical Studies. Front Psychiatry. 2021 Apr 8;12:638981. doi: 10.3389/fpsyt.2021.638981. PMID: 33897495; PMCID: PMC8060443.
-Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Hum Psychopharmacol. 2014 Nov;29(6):517-27. doi: 10.1002/hup.2434. Epub 2014 Sep 22. PMID: 25384672.