We do not suffer from depression but invariably, in these autumn and winter months, our mood changes, we become more tired and exhausted, we experience asthenia, we are less concentrated, more anxious, irritable and sad, if not even depressed.
Then, with spring and summer, the symptoms go away or at least are greatly attenuated. But what to do in this period when the dark mood gets the better of us? How can we help ourselves? And above all, what are we dealing with? Let’s try to answer these questions based on the most interesting scientific research.
Seasonal affective disorder, what it is and remedies
Experts call it seasonal affective disorder and believe it may be related to a decrease in daylight with alterations in melatonin and serotonin. However, the exact process underlying this disorder is yet to be understood. Benefits have been observed with light therapy (Martinez et al, J Geriatr Psychiatry Neurol, 1994). Sometimes it is sufficient to expose yourself more to sunlight, being outdoors more, but with the necessary precautions to protect your skin. Other times a particular lamp that emits light radiation is used instead, but this must be done under the supervision of a specialist.
St. John’s wort against the sadness of autumn and winter
Studies have observed that, against seasonal affective disorder, help comes from St. John’s wort. In particular, the intake of 900 mg of St. John’s Wort every day for 4 weeks in people with this condition led to a significant reduction in depressive symptoms (Martinez et al, J Geriatr Psychiatry Neurol, 1994). St. John’s Wort is generally well tolerated but can cause gastrointestinal symptoms and allergic skin reactions in some people. Always ask your doctor for advice before starting treatment in order to avoid drug interactions, as can happen if you take antidepressants or birth control pills.
Rhodiola against sadness, stress and anxiety
Another help in case of seasonal affective disorder is represented by rhodiola, scientific name Rhodiola rosea. Rhodiola is an adaptogenic herb, capable of strengthening the body and making it better able to manage the stress to which it is subjected. The intake of rhodiola extracts has been shown to counteract depressive symptoms and anxiety, improve mood and counteract the feeling of tiredness (Konstantinos et al, Global Psychiatry Archives, 2020). Rhodiola is well tolerated but always ask your doctor for advice as interactions may occur with medications in use, such as antidepressants but also medications for blood pressure and diabetes.
Saffron for mood
Saffron is a spice with an enveloping and exotic scent, it gives flavor and color to dishes but can also help counteract depressive symptoms, as demonstrated by scientific studies. The action of saffron on mood is not yet known but it is believed to be able to increase serotonin levels thanks to the presence of its active ingredients, such as the antioxidants crocetin, crocin and safranal (Hausenblas et al, J Integr Med, 2013). The studies available at the moment are all short-term, analyzing the action of 30 mg of saffron extracts taken every day for 6-8 weeks. The results indicate an improvement in mood and depressive symptoms with an action similar to that of antidepressant drugs such as fluoxetine and imipramine. Saffron is generally well tolerated, but in some people it can cause headaches, nausea and loss of appetite. As always, ask your doctor for advice before starting treatment to avoid interactions with medications already in use.
Conclusions
The sadness and tiredness that can attack in these autumn and winter months are symptoms well known to science and should never be underestimated. We have seen some tips that can help, from walking in the open air in order to expose yourself more to sunlight, to St. John’s wort, but also rhodiola and saffron. Herbal medicine and lifestyle can really become valid allies for this condition! We repeat that before starting any treatment it is always important to talk to your doctor.