Commonly known as the “winter blues”, most of us take seasonal changes in mood for granted. Recent research suggests that the culprit could be the seasons messing with the neurotransmitters in our brain.
Seasonal affective disorder, or SAD, is a form of depression. It occurs within specific seasons of the year, most commonly in the fall or winter. Shorter days and less daylight are thought to cause a chemical shift in the brain that leads to depressive symptoms.
Dopamine has distinct properties that may play a function in several parts of the SAD condition. Lethargy and low levels of subjective arousal are also common in SAD patients, and may indicate hypoactivity of dopamine and norepinephrine in the brain.
What is Dopamine?
Both a neurotransmitter and a hormone, dopamine plays a vital role in the body. Dopamine spurs us to have desires, make goals, and aim above our basic needs. It’s also the reason why we feel a surge of rewarding pleasure when we accomplish what we desire.
What are the symptoms of dopamine deficiency?
Potential symptoms of low dopamine levels could include:
- Your motivation is lacking, your drive is missing.
- You seem exhausted.
- It’s difficult for you to focus.
- You are either moody or anxious.
- Previously enjoyable experiences no longer bring you pleasure.
- You’re feeling down or hopeless.
- Your libido is low.
- You struggle with sleeping or have disturbed sleep.
- Cognitive changes can manifest as problems with short-term memory, managing daily tasks, and solving simple thinking problems.
How is a lack of dopamine detected and diagnosed?
Dopamine levels are seldom checked by healthcare providers. Alone, a blood test doesn’t offer much helpful information. Although a blood test can measure dopamine levels, it cannot assess the brain’s response to it.
Instead, your healthcare provider will obtain your medical history, inquire about your lifestyle (including alcohol and drug usage), ask about your symptoms, perform an examination, and order any required tests based on your symptoms.
Your healthcare provider will use this information and your test results to assess if you have a medical condition linked to low dopamine levels.
What are the treatment options for dopamine deficiency-related SAD?
Treatments for “winter depression” differ and may involve any or all of the following:
Direct sunlight exposure. Time spent outside or near a window can help alleviate symptoms.
Light therapy. If increased sunshine isn’t an option, exposing yourself to a particular light for a set length of time each day may assist.
Psychotherapy. Cognitive-behavioral or interpersonal therapy can help you in adjusting your incorrect perceptions of yourself and the world around you.. It can help you develop your interpersonal relationship skills as well as identify stressors and how to manage them.
Antidepressants. These prescription medications can assist in correcting the chemical imbalance that may cause SAD.
The first-line SAD medications are selective serotonin reuptake inhibitors (SSRIs). They function by preventing serotonin absorption into specific nerve cells, thereby increasing the quantity of serotonin available in your brain. As a result, the neuro-chemical messages of happiness, satisfaction, and relaxation increase.
SSRIs commonly used to treat SAD include:
- fluoxetine
- sertraline
- citalopram
- escitalopram
- paroxetine
In some situations, your doctor may additionally advise you to take bupropion, a norepinephrine-dopamine reuptake inhibitor (NDRI).
How can I naturally boost my dopamine levels?
Consult your doctor if you believe you have low dopamine levels. You may have a treatable condition associated with dopamine insufficiency. If a medical condition cannot be diagnosed, you may want to try natural dopamine boosters. Bear in mind that more research on the impact of diet on neurotransmitters like dopamine is required.
Consume a diet packed in tyrosine-rich foods. These are the precursors to dopamine synthesis. Tyrosine is a kind of amino acid. It enters your body and then travels to your brain, where it is transformed into dopamine. Chicken, almonds, apples, avocados, bananas, beets, chocolate, green leafy vegetables, green tea, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, turmeric, watermelon, and wheat germ are all regarded as dopamine boosters.
Take part in activities that make you joyful or comfortable. Dopamine levels are thought to rise as a result of this. Exercising, meditation, yoga, massage, playing with a pet, wandering in nature, or reading a book are some examples.
Regular exercise strengthens your brain’s dopamine circuitry and increases future drive and productivity. Physical activity (PA) may modulate neurotransmitter secretion and hence have a positive impact on an individual’s vulnerability (i.e., reducing anxiety and depressive symptoms).
Exercise raised urine dopamine levels, striatal dopamine D2/D3 receptor availability, dopamine release in the caudate nucleus and ventromedial striatum of the brain, and blood plasma dopamine levels.
By sustaining high levels of Dopamine, you feel motivated and the novelty of target-setting and achievement doesn’t wear off. The act of working towards what you want is a reward in itself, regardless of the progress you’re making, and the cycle repeats when you achieve your goals.
Other methods to raise low dopamine levels may be considered; but, be sure to speak to your healthcare provider first. You and your healthcare provider will work together to find the best approach to manage your dopamine deficiency.
The Provincial Mental Health and Addictions Crisis Line offers crisis intervention to children, teens, and adults who are facing a mental health crisis or mental distress.
The service is available 24 hours a day, seven days a week to assist callers dealing with suicidal thoughts, self-harming thoughts or behaviours, overwhelming anxiety, difficulty coping with distress, psychotic or distorted thinking, depression, substance use difficulties, or any other self-identified mental health concerns.
Crisis is self-determined by the individual calling for assistance.
Need Help Now?
The hotlines are toll-free and available to help 24/7, or go to your closest emergency department.
Provincial Mental Health and Addictions Crisis Line
1-888-429-8167
Kids Help Phone
1-800-668-6868
Text CONNECT
to 686868
Emergency
911
References:
Levitan RD. The chronobiology and neurobiology of winter seasonal affective disorder – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3202491/
Okimura K, Nakane Y, Nishiwaki-Ohkawa T, Yoshimura T. Photoperiodic regulation of dopamine signaling regulates seasonal changes in retinal photosensitivity in mice – https://pubmed.ncbi.nlm.nih.gov/33469071/
Marques A, Marconcin P, Werneck AO, Ferrari G, Gouveia ÉR, Kliegel M, Peralta M, Ihle A. Bidirectional Association between Physical Activity and Dopamine Across Adulthood-A Systematic Review – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8301978/
The Centre for Addiction and Mental Health (CAMH)– Antidepressant Medications– https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/antidepressant-medications
Stahl SM, Pradko JF, Haight BR, Modell JG, Rockett CB, Learned-Coughlin S. A Review of the Neuropharmacology of Bupropion, a Dual Norepinephrine and Dopamine Reuptake Inhibitor – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC514842/
Gelenberg AJ, Wojcik JD, Falk WE, Baldessarini RJ, Zeisel SH, Schoenfeld D, Mok GS. Tyrosine for depression: a double-blind trial – https://pubmed.ncbi.nlm.nih.gov/2142699/
Photo by K. Mitch Hodge on Unsplash
Thanks for the info!