SAD Archives - everywomanover29 blog

According to this paper, Circadian Rhythm Profiles in Women with Night Eating Syndrome, “Patients with night eating syndrome (NES) – first described in 1955 – demonstrate a phase delay in the circadian pattern of food intake, manifested by evening hyperphagia, nocturnal awakenings with food intake, and morning anorexia.”

I would start by asking this question: is low serotonin a root cause and is tryptophan a possible solution? I’ll share why below and where to start in order to find a solution.

Before I do that let me explain the terminology used in the above quote: Circadian means it happens every 24 hours, hyperphagia is obsessive food-seeking behavior, nocturnal awakenings are waking in the night and anorexia refers to restricted eating in the morning.

There is no research supporting the use of serotonin support with either tryptophan or 5-HTP for night eating syndrome but I would still start here for the following reasons:

this behavior happens in the evening and at night and it’s well recognized that serotonin levels are lower later in the day and at night
carbohydrate cravings and addictions occur with low serotonin and cravings are most intense later in the day (typically afternoon and evening)
obsessive behaviors are common with low serotonin
insomnia or night-time waking is a common symptom with low serotonin
doing a trial with either of these amino acids will very quickly confirm if low serotonin is a contributing factor or will rule it out

I would also have my client look at other low serotonin symptoms which would help confirm that low serotonin may be a factor for them: worry-type of anxiety, ruminations, PMS, irritability, rage or anger, TMJ, panic attacks, perfectionism, depression, low self-esteem and so on. You can see all the low serotonin symptoms here.

We typically start with a trial of tryptophan simply because so many of my clients do so well with it. The other reason is that 5-HTP can raise cortisol and cause a wired-tired feeling. That being said, some folks do better on one vs the other so if tryptophan doesn’t help then we trial 5-HTP. You can see the products I use with my clients here on the supplements blog.

I would love to see tryptophan or 5-HTP being more extensively – because it works so effectively and quickly, and is addressing the root cause – but also because there is research that does support the serotonin connection to night eating syndrome:

Night eating syndome has been associated with “depression, emotional eating, sleep problems, and food addiction as well as with being overweight or with having obesity (especially as people age)” – all low serotonin symptoms.
Night eating patients are “responsive to selective serotonin reuptake inhibitor treatment” (antidepressant/SSRI treatment)
Bright light therapy may help with night eating because of it’s “serotonergic antidepressant mechanisms of action.” Night eating syndrome also shares features with seasonal affective disorder (SAD) and it’s not uncommon to experience both. The winter blues or SAD is common with low serotonin. I write more about SAD and bright light here.

I’d also consider low blood sugar as a contributing factor. We would need to rule out the use of the sleep medication Ambien/Zolpidem which has been shown to cause amnesia and sleep related eating disorders which resolves when the medication is stopped.

As always, it’s not only the low serotonin we need to address. Tryptophan or 5-HTP offer quick relief but we must always do a full functional workup looking at diet, nutritional deficiencies, digestion, all hormones, toxins and infections (and so on) so we can address all possible root causes – and why serotonin is low in the first place.

I share some possible reasons for low serotonin on this blog on imposter syndrome. Imposter syndrome is another common sign of low serotonin.

Have you been diagnosed with night eating syndrome or do you feel you possibly fit the profile? Does it happen every night and what foods are you drawn to? Which low serotonin symptoms can you relate to and has tryptophan or 5-HTP helped? What about light therapy? And was an antidepressant prescribed?

Feel free to post your questions and feedback in the comments below.

Seasonal affective disorder (SAD) or “winter blues” is a form of depression most often associated with the lack of light during the fall and winter months. It is very common and may be associated with low serotonin levels. We often associate low serotonin with depression, however low serotonin can also be associated with: anxiety, excessive worry and feeling overly stressed. There’s evidence of seasonality in anxiety and panic attacks, just as there is with seasonal affective disorder (SAD). Another common sign of low serotonin is increased carbohydrate cravings, especially during the afternoon or evening.

One every effective approach for SAD is light therapy. I also find amino acid therapy and a dietary approach to be very useful but we won’t go into that today.

I’ve just finished reading a really great book called Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder by Dr. Norman Rosenthal MD, and the research is fascinating. He is a fellow South African who moved to the USA and found he was depressed each winter. After 3 seasons of this, he started doing research on light therapy and was one of the original SAD researchers. He is internationally recognized for his pioneering contributions to understanding SAD and using light therapy to treat it.

I asked some colleagues what they have used and/or liked, and recommend and share some of these below (providing my Amazon links in most cases so you can find them easily):

Donna Kelley, Certified Holistic Nutritionist

I have a Blue Max, full spectrum, 70 watt dimmable desk lamp. I have had it for 3 years and actually use it to work by. It was recommended by Julia Ross in her certification program. (The company that makes this one is Full Spectrum Solutions.)

winter-lamp

Christine Wokowsky, Board Certified in Holistic Nutrition

Verilux Happy Light. My office is the darkest room in the house and I have one sitting on my desk, especially helpful in the winter. This is the second Verilux Happy Light I have used and I really like it. Living in Nevada where there is sunshine over 330 days of the year I am so accustom to light and brightness if I am in a dark room or space for too long it really affects me. This has been a great product for me and I can recommend it.

Tracey Schuyler, Owner, Nutrition Counselor at Redefining Food 4 Health, LLC, also likes the Verilux

Like Christine, I personally use the Verilux Happy Light , which I purchased recently. It made a difference right away. I live in Boise, Idaho, and we are accustomed to winter inversions … sometimes days / weeks on end without any sunlight! I place it on my bathroom counter, turn it on in the morning before I shower, and turn it off as I’m leaving the bathroom, after drying my hair, etc. (about 25 minutes).

Shirley Pastore McCormack, Writer, Life/Wellness Coach, Registered Yoga Teacher

I use the Blue Max Lighting (BlueMax 70W dimmable) floor lamp. I use it 20 minutes each morning from the fall to spring equinoxes. I noticed a great level of improvement, but even more improvement when a doctor prescribed Vitamin D therapy. I was moderately to severely deficient, and needed 10,000 IU for 4-6 weeks under her care to bring my levels up. I do well with the light therapy as long as it is used in conjunction with regular daily doses of D3 (I’m now on 2000IU daily). The light therapy just seems to be “part of the whole solution.” (The company that makes this one is also Full Spectrum Solutions.)”

Dr Josh Friedman, PHD, Integrative Psychotherapy of Omaha

I follow the guidelines of Columbia University’s Center for Environmental Therapeutics. They have done research on a variety of light boxes and the one on this page is inexpensive and effective [and is 10,000 lux] You can find it on Amazon here: Day-Light Classic Plus Bright Light Therapy Lamp

This is what the Center for Environmental Therapeutics has to say about this newer light therapy device:

This handsome new bright light therapy unit ― the Day-light “Classic” Plus Model supersedes our former Daylight “Classic” Model, presenting the same benefits at lower cost and with enhanced design. The required parameters for 10,000 lux light therapy have been thoroughly clinically tested at major university centers, and have been established as the international standard for treatment of winter depression, milder “winter doldrums,” and other chronobiological, circadian rhythm sleep and mood disturbances.

Do you get the winter blues and increased anxiety in the winter months? Have you had success with light therapy? If yes, which full spectrum lamp have you found to be the most useful?

Night eating syndrome: is low serotonin a root cause and is tryptophan a solution?

Winter blues or SAD: light therapy