How The Summer Sun Boosts Mood In SAD

As a sufferer of SAD, or seasonal affective disorder, I always look forward to the summer solstice, because I invariably tend to feel better in the summer months.

Seasonal variations of mood affect SAD  but also Bipolar patients.

For example, you can see more disturbance of mood in Bipolar patients in the spring and fall.

Hypomania and full-blown mania may develop due to increased sunlight in summer and more depressive phases in the fall/winter.

Clinicians see more suicides occurring in the late spring.

Although SAD and Bipolar disorder are two distinct and different disorders, one can nevertheless spot some overlapping similarities.

Primary of these is the instability of the neuron and then, of course, the seasonal aspects.  Bipolar patients are extremely sensitive to all sorts of stimuli.

Neurons in SAD seem to be primarily stimulated to variants of light induced levels of melatonin.

That melatonin plays a role in neuronal regulation, led to the development of Valdoxen, unavailable in the US, due to possible side effects of liver damage.

The basic theory of SAD revolves around the difference of sunshine or light available in the summer months versus the winter months.

In order to understand how this works, we have to look at the neurobiology of melatonin levels that generally occur during the winter and the summer.

Melatonin is secreted by the pineal gland in the brain, which varies depending on the amount and duration of light picked up by the retina.

Melatonin to a large extent determines our circadian rhythm and melatonin is taken to modify effects of jetlag.

Unfortunately, for SAD patients increased levels of melatonin can bring on depressive symptoms.

Decreased daylight which occurs during the winter increases melatonin. 

Increased sunshine and daylight occurring in the summer months decreases melatonin.

In order to make more melatonin, the amino acid, L Tryptophan is needed, but L Trytophane is needed to make serotonin too.

Serotonin is made mostly in the gut and some by Raphe neurons.  During the winter months, when L tryptophane is being used up making more melatonin, there is less available to make serotonin.

Therefore serotonin levels can go down causing depressive symptoms in SAD sufferers.

Sufficient serotonin levels in the synaptic cleft between nerve cells are responsible for a sense of well being.

Most SSRI antidepressants work by increasing serotonin levels in this area. Some antidepressants work by increasing serotonin plus other neurotransmitters as well, like Wellbutrin and Effexor.

In the winter months with shorter days and limited amounts of sunlight depending where you live, melatonin levels rise.

Since I now live in the Northern European Hemisphere, it is much more noticeable to me, than when I lived in Louisiana.

Those with SAD start to feel sluggishness, sleepiness, increased carbohydrate cravings, loss of energy and a lower mood by the time October comes around.

Treatment of SAD symptoms in the winter is with a light box that replicates sunlight.

It does help, but there are other factors that natural summer sunshine brings into play.

Less SERT or serotonin transporter.

Sunshine suppresses SERT which is used to transfer serotonin into the nerve cell.  This is a good thing, because having less serotonin transfer, thereby increases serotonin levels in the synaptic cleft, the space between two neurons,  where it is needed for a well-being mood.

Most antidepressants target SERT to prohibit it from taking up serotonin, therefore increasing serotonin levels in the synaptic cleft.

Increased Negative Ions.

During the summer months there is, of course, increase heat, and as a result, there are more lightning storms in the atmosphere.

These lightning storms release loads of negative ions, which increase a sense of well being.

Negative ions are simply atoms or molecules with an extra electron.  Oceans waves and rushing water release them, as well as rainstorms.

Maybe that is why most of us love to splash around in pools, oceans, lakes, and rivers, and even kids in muddy puddles!

Increased magnetic fields.

Our sun is a humongous bundle of energy and heat that is in constant activity.  Solar storms and flares release tremendous amounts of magnetically charged particles into the atmosphere, some of which touches the earth.

In the summer months, the sun is closer to the earth’s surface because of the earth’s tilt, of course, depending on whether you live in the northern or southern part of planet earth.

If magnetic charged negative ions help increase moods, then perhaps magnetic stimulation can help too.

A rather new treatment option for major depression is TMS,  or transcranial magnetic stimulation. It can be used especially in treatment resistive depression.

This uses high intensity pulsed magnetic beams to create an electrical stimulation of neurons in specific regions of the brains.

Of course, TMS is targeted and not the same as generalized magnetic fields, but only mentioned as theoretical aspects of magnetic fields on mood variations.

Eating sun gorged fruits and vegetables.

I have been a strong advocate for eating seasonal fresh fruits and vegetables and homemade meals since adulthood, including avoiding processed foods and unnecessary simple sugars in general.

Since the intestines produce about 90% of serotonin, our intestinal microbiome is important.

Plant fibers are prebiotic that feed our good bacteria called probiotics, that are needed to make up a healthy intestinal flora.

Bifidobacterium and Lactobacillus are two most prevalent ones, but there are others. Research has demonstrated that these good gut bacterias help synthesize our much needed serotonin.

Sun ripe fruits and vegetables are plentiful now, and since I try to eat seasonally, I am gorging on them.

Daily salads, served with your own vinaigrette should be included in your diet year round.

Some research is currently underway to investigate more the role of intestinal flora on our mood, as well as other disorders.

Good weather increases outdoor activities and exercise.  I know that I am much more drawn to getting out and walking all over on a sunny warm day than a cloudy cold day.

Exercise is beneficial to depressed patients year round, but getting it outdoors while getting more direct sunshine is getting two good things at once.

You also have more negative ions outside than indoors!  Walking outdoors is my favorite way to feel better in any season!

Vitamin D3 levels are increased by sunshine exposure.

I take Vitamin D3 supplements year round for several reasons, especially since the north European winter days are shorter and there is limited sunlight.

There are some research findings to suggest that Vitamin D3 is a mood booster, besides its other benefits.

Season variations of mood influenced by the amount of sunshine or lack of are already established in research and in clinical settings.

I suspect that in the years to come we will see much more research into how lunar cycles and planetary changes affect our mood.

We already have statistical evidence of lunar influence on psychiatric admissions.  Planetary changes,  I think are also responsible in part too, but I have not seen any credible research into this, just folklore and popular astrology.

I suspect these phenomena are at play and have seen some clinical evidence in my practice and in myself.

Even if all is not known, I am enjoying my increased energy and mood, thanks to the summer sunshine.

I personally think floating around that beautiful mysterious thermal Lake Heviz played a large part in it too!!!