As we head into the holiday season and the days turn cooler and darker, a lot of Americans feel a depression related to the changing of the seasons. Around 10-million are affected by seasonal affective disorder, a condition that affects people’s mood and energy. Known as SAD, women are four times more likely than men to be diagnosed with it, according to researchers at Boston University.
SAD symptoms often start in the late fall and while it can be disruptive or even debilitating, experts say these strategies can help combat it.
- Embrace the sun (lamp) - Or a light box, as these mimic outdoor light since we get less sun exposure in the fall and winter and it’s understood that the light can help a chemical in the brain that can boost mood and fight fatigue. Family medicine physician Dr. Robert Cain explains, “Long periods of dark and a lack of sun exposure gets your sleep-wake rhythm thrown off and sun lamps help reset it.”
- Chow down smart - Eating specific foods can help counteract SAD symptoms. These include foods rich in antioxidants, like dark chocolate, blueberries, spinach and salmon, which is also a good source of happy hormone-retaining vitamin D. “The foods we eat not only affect our mood, but our sleep patterns and our energy levels,” says psychologist Susan Albers. “And that can impact us throughout the entire day.”
- A D-vine supplement - Vitamin D helps protect bone and immune heath, and it may also regulate mood. We normally get it through sun exposure, but most Americans still don’t meet the daily requirements, so a supplement can help us get enough.
- Break a cold sweat and touch grass - Exercising outdoors in the cold weather can be intense, but it could also help with SAD. According to researchers, breaking a sweat regularly can help regulate mood and being outside in nature can also boost positive emotions and ease anxiety.
- Get by with a little help from your friends - Spending time with your besties and being social is also a great way to help manage SAD. Avoiding isolation is important for keeping symptoms to a minimum and something as simple as grabbing dinner with a friend can make a huge difference.
Source: The Independent
Scott's Thoughts:
- It’s tough to get enough sunlight when it’s dark at 5:15 in the afternoon!
- I love Christmas, but otherwise hate winter. January 2nd through March 1st, I struggle myself.
- I would rather sweat than shiver.