Seasonal Affective Disorder and Eyesight

Changing seasons can bring about a lot of excitement. It’s always fun to pull out those cozy sweaters, anticipate ski trips, and even just enjoy cozy movies on the couch as it snows outside. However, transitioning into the colder months has its drawbacks, too, and for some more than others. This is because the further away from the equator you get in the wintertime, the less sunlight you get. For many, this leads to the onset of a condition called seasonal affective disorder (SAD). Seasonal affective disorder symptoms are very similar to those of traditional clinical depression. So what’s the connection between seasonal affective disorder and eyesight?

Before we get to that, let’s talk about what SAD is a little bit more. Even if you didn’t realize that there is a name for it, if you live pretty far north or south of the equator, you likely resonate with what we are talking about. If you or a loved one feels more lethargic, miserable, hopeless, and fatigued during the winter months, they (or you) might be experiencing SAD.

People suffering from SAD can also experience physical symptoms such as joint pain or digestive problems, as well as a craving for carbohydrates, overeating, and weight gain. This sometimes causes body image issues that cause SAD symptoms to worsen, like a vicious cycle. These aren’t the only physical symptoms, though. Seasonal affective disorder can affect eyesight, too. Today, we’ll dive into more of the specifics around SAD and what you can do to protect your vision, no matter the time of year.

Causes of SAD

The main cause of SAD is, of course, decreased exposure to sunlight. This, in turn, disrupts the body’s internal clock (circadian rhythm), leading to imbalances in mood-regulating brain chemicals like serotonin and melatonin (which regulates your mood through regulating sleep). It also leads to seasonal fatigue. It is potentially worsened by Vitamin D deficiency and genetics, though the exact mechanism isn’t fully understood. However, the link between seasonal affective disorder and eyesight exists because of the eye’s integral role in absorbing sunlight for the body.

So, what can you do to combat SAD, besides moving closer to the equator and seeking out as much natural light as possible? One way is to seek out phototherapy. In this treatment, the patient’s eyes get exposed to light about 10 times brighter than ordinary domestic lighting.

However, experts are split on whether phototherapy is actually effective. Some believe exposure to artificial light actually BLOCKS the benefits of certain vitamins and minerals to your eyes. This is because when full-spectrum light enters the eyes, it stimulates the brain and facilitates the absorption of specific nutrients.

Some individuals with SAD develop photophobia, or heightened light sensitivity, making everyday lights uncomfortable due to neurological connections between mood and vision or stress. Because of this connection, people with SAD might experience eye strain, dry eyes, or even heightened sensitivity to normal indoor lighting. The stress hormones associated with SAD can also cause blurred vision. Additionally, artificial lighting, no matter how bright, does not include the full spectrum of light like sunlight does. There’s nothing but real sunlight that can replace that reduced sunlight. So what else can you do to help prevent and treat SAD?

Vitamin D for Seasonal Affective Disorder

Vitamin D has long been touted as the “sunshine vitamin.” This vitally important nutrient helps the body absorb calcium. Together, vitamin D and calcium maintain strong bones, nails, and teeth. It also supports your central nervous system. Much of our vitamin D intake comes from sunlight.

So, mom was right after all – fresh air and sunshine ARE good for you. And, unless you’re one of the 10 million Americans suffering from SAD, it’s all you need. Sunlight has been shown to improve depression in several studies. Not only is it good for your physical health, but vitamin D intake is also good for your mental and emotional health.

We also know that vitamin D is essential to good eye health. This is perhaps the most compelling connection between seasonal depression and eyesight – in order to treat SAD, you need to get outside and increase your sunlight intake. You take in much of that sunlight through your eyes. This is a fascinating way that treating SAD impacts eye health – by treating the condition, you are also benefiting your eyes.

In order to ensure you are getting enough sunlight to treat SAD and benefit your vision, doctors suggest spending between 10 and 30 minutes in the sun each day. This is because that’s all it takes for your body to produce enough vitamin D. If you really want to start your day off on the right foot, get outside as soon as you can when you wake up! This will help regulate your circadian rhythm and ensure you are getting your daily dose of vitamin D.

But what about getting your sunshine quota during darker months? These times, when SAD is more likely to occur, you need new sources. That’s when dietary options and supplements come in. You can get vitamin D from egg yolks, cow’s milk, and fortified soy beverages. If incorporating these new foods in your diet isn’t possible, try a supplement. Find a safe and natural vitamin D supplement to ensure you get the daily required dose.

Malillumination

While getting outside is important, we also know that there are risks involved. UV rays can cause damage to both our skin and our eyes. However, this might not be the whole story. John Ott, a pioneer in the relatively new field of photobiology, once said, “By deliberately screening out supposedly harmful traces of atmospheric ultraviolet with tinted windows, sunglasses, suntan lotions, and the like, we may just be making ourselves sick.” This is because these supposed “protections” block out many of the rays needed to produce vitamin D. He termed this condition “malillumination,” which he considered a form of malnutrition.

While we won’t go as far as Ott does in telling you that you shouldn’t wear sun protection (sunglasses are so important!), we do agree with him that sunlight is essential for mental and physical health. It has also been proven to help support healthy sleep. These benefits will also help combat SAD by reducing feelings of fatigue.

So, now is perhaps the time to push away from the computer. Step outside and get some visual nutrition. You’ll not only be making yourself feel better, but you’ll be helping your vision as well.

Sunshine and Eye Health

So just how else are seasonal affective disorder and eyesight related? While SAD luckily doesn’t cause conditions like AMD or glaucoma, the link remains strong. Eyes are necessary for vitamin D absorption, and vitamin D is essential for maintaining good eye health.

There are other ways that sunlight will benefit both your eyes and your overall health. For example, it’s fairly well established that vitamin D is essential to helping your body absorb calcium. That’s why some milks are fortified with vitamin D, as these two nutrients work well together. Calcium is also an essential nutrient for eye health. It’s especially important for women over the age of 50 to get their vitamin D and calcium doses. At this age, women’s bodies often become deficient in calcium, which affects their bones. Calcium also helps stall the development of wet macular degeneration. At one point, it was believed that calcium contributed to the risk of macular degeneration, but this isn’t true.

Vitamin D is also really important for its anti-inflammatory properties. In fact, these properties are crucial for preventing dry eye syndrome, which is often caused by inflammation. And, it can help the eyes heal after wounds or injuries. By ensuring you get your daily sunlight and perhaps adding a vitamin D supplement if needed, you’ll improve your vision and reduce your risk of developing SAD. Your winter self will thank you.