Health > CGI Healthy Life | By CGI Holistic Wellness Center
The main
culprits in S.A.D. are serotonin and melatonin, vital chemicals that regulate
mood and sleep. When the nights grow longer and the sun is in short supply
production of these two important chemicals dwindles. Happily,
most of its symptoms are easily addressed with light therapy, exercise and
diet.
Seasonal Affective Disorder (S.A.D.) is more than just a
dark cloud hanging overhead; there are brain chemical, environmental,
nutritional and social components. Symptoms of S.A.D. can include difficulty in
waking up in the morning, cravings for comfort foods, feeling cold all the time
and social withdrawal.
The main
culprits in S.A.D. are serotonin and melatonin, vital chemicals that regulate
mood and sleep. When the nights grow longer and the sun is in short supply
production of these two important chemicals dwindles. Happily,
most of its symptoms are easily addressed with light therapy, exercise and
diet.
Get More
EFAs
S.A.D.
is mostly about insufficient light, however, Omega-3 fatty acids also play a
crucial role in brain function and mood disorders. Make sure you are getting
enough Omega-3, including Vitamin D, in your diet during the winter.
When you have enough EFAs in your system you think more clearly.
Omega-3 oils improve cell membrane function and helps serotonin levels. Good
sources of Omega-3 include cod liver oil, salmon, mackerel, nuts and seeds.
Take the
Right Supplements
Studies show Vitamin D correlates with higher incidences of
wintertime depression and that people who have S.A.D. see significant
improvement in their symptoms when they get at least the recommended daily
allowance of Vitamin D. Check with your healthcare provider to determine the
best levels for you.
Exercise
Exercise warms you up, improves your mood and increases your
production of phenylethylamine (PEA), a natural chemical that has been linked
to the regulation of physical energy, mood and the ability to focus. A warming,
mood-brightening exercise is bowing meditation. Bowing is a moving meditation
that is very similar to Hatha yoga’s Sun Salute. After just a few minutes of
bowing your mind becomes focused, your thinking clearer and your body warm and
energized.
Alter Your
Diet
Winter darkness and cold makes us crave comfort foods which are
usually high in sugar, salt and fat. Dark chocolate or raw cacao however
contains tryptophan, which is a precursor to serotonin, and PEA. So, next time
you're craving a triple helping of mac and cheese on a dark winter’s night,
have a couple squares of decadent dark chocolate instead, guilt free!
Stay
Socially Active
Social withdrawal is a common reaction to the stress of
depression. Feelings of isolation, in that circular logic of the depressed
mind, tend to make us crave more isolation.
Accepting invitations to parties, volunteering for charities,
even taking a seasonal part-time job doing something you’d never normally do,
like bell ringing for the Salvation Army, are all good ways to be out and about
and among people.
Use Full Spectrum
Light
Lack of exposure to sunlight is the key cause of S.A.D. On a
sunny day you are exposed to nearly 70,000 lux (units of light). On cloudy days
light levels can decrease to 5,000 lux. Fluorescent lighting, in your home or
office, only provides 15-200 lux.
Full spectrum lighting simulates natural sunlight. Researchers
believe this type of light causes a chemical change in the brain that lifts
your mood and eases the symptoms of S.A.D. Exposure to a light box for a
minimum of 30 minutes each morning is usually enough for most people to feel
the benefits throughout the day.
There are a variety of natural or full spectrum lights, from
desktop units to individual light bulbs that are very effective for S.A.D.
symptoms. Light box therapy alone may be effective, but can also be combined
with any of the other remedies listed here.
Adopting these new habits will not only help you make it over
the winter slump, but may also improve your overall physical and emotional
health year-round.
by Kim Alyce Steffgen
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