Winter is upon us. It’s dark when we go to work and dark when most of us get home. Some of us get the winter blues and find it takes extra effort to stay positive. For others, the impact is more devastating.

These people have what is known as seasonal affective disorder, also known as SAD. SAD is a form of depression and a recognized psychiatric disorder. The disorder begins in the fall and ends in the spring, negatively affecting sleep patterns, appetite and the ability to concentrate. SAD sufferers can become despondent, even suicidal.

Some people suppose that SAD is a reaction to cold, but it’s actually a reaction to reduced light. Our biological clocks are set for a 24-hour cycle, and they need sunlight to stay on a regular cycle. Early morning light resets our clock, keeping it on a 24-hour cycle

There are several treatment options for SAD sufferers: exercise, light therapy and for more severe symptoms, medication.

Adding exercise to your day can make a big difference. Don’t let bad weather be an excuse. The next time you’re at the mall, walk from one end to the other and see if you don’t feel an improvement. Exercise is a natural stimulator of many important “mood” hormones, including serotonin and dopamine. Don’t think of exercise as a chore to lose weight or prevent heart disease “someday.” Fifteen to 20 minutes of exercise each day will restore the feel-good hormones like serotonin that are reduced when there isn’t enough sunlight.

For light therapy, the individual sits or works near a light therapy box or lamp. The bright light mimics natural outdoor light and increases brain chemicals linked to mood and other SAD symptoms.

Both bright light therapy and dawn simulators, an alarm clock that mimics the rising sun, have been shown to be effective in treating SAD. Antidepressants can also be used to treat the disorder, but the best treatment may be physical exercise.

Is winter getting you down? Tell your Virginia Mason provider how you are feeling. Together, you can find a solution for your winter blues.

Here in the Pacific Northwest, we’re sun starved. When the sun pokes out of the clouds, we love to stay outside walking, gardening, or just sitting and enjoying a nice glass of wine with friends. But we’re not always as diligent about applying sunblock as we should be. As a result that “healthy glow” is going to result in more wrinkles and freckles and less protective collagen.

Ultraviolet light radiation (the sun) is the number one cause of photo aging as well as skin cancer.

“Protecting yourself from exposure to this ultraviolet radiation is the first and most important thing you should do for your skin health,” says Janie Leonhardt, MD, a cosmetic dermatologist with Virginia Mason.
Every day you should wear a sun block on the face, ears, neck and forearms with an SPF of 30 or greater. And don’t forget your lips. Make sure the sun protection you’re using protects you adequately from both ultraviolet A and ultraviolet B radiation. You’ll know you have the right product if it is a broad-spectrum sun block, such as those containing zinc oxide or titanium dioxide.
Other helpful tips to keep your skin looking healthy and youthful include:

• Apply sun protection 30 minutes prior to exposure and reapply after water exposure or every three to four hours.
• When possible, avoid midday sun exposure.
• Wear sun protective clothing with broad-rim hats and full-length shirts and pants when enjoying outdoor activities.

If you’re really serious about protecting and preserving your skin, see a dermatologist to get a professional evaluation. Dermatologists are experts at interpreting the changes that have already occurred and creating a personalized approach to the treatment of these changes.

For skin cancer prevention and treatment, Dr. Leonhardt recommends that everyone get a yearly full body skin examination by a dermatologist. You should also perform monthly self-skin exams. Any spots growing and changing in size, color or shape, should be evaluated as soon as possible in the office.