Have you ever noticed that you feel a bit more down in the dumps, on edge, or a bit lazy during the winter months?
Do you get the "Winter Blues?" We all do at times.
A virtually unknown form of winter depression known as Seasonal Affective Disorder (SAD), aka: "the Winter Blues," quietly affects millions of people each year between the months of September and April.
Seasonal Affective Disorder (SAD) is caused by an imbalance in the brain due to the lack of day light hours and sun light associated with winter. We are all exposed to it.
Symptoms include:
- Sleep problems: Usually desire to oversleep and difficulty staying awake but, in some cases, disturbed sleep and early morning wakening
- Lethargy: Feeling of fatigue and inability to carry out normal routine
- Overeating: Craving for carbohydrates and sweet foods, usually resulting in weight gain
- Depression: Feelings of misery, guilt and loss of self-esteem, sometimes hopelessness and despair, sometimes apathy and loss of feelings
- Social problems: Irritability and desire to avoid social contact
- Anxiety: Tension and inability to tolerate stress
- Loss of libido: Decreased interest in sex and physical contact
- Mood changes: In some sufferers, extremes of mood and short periods of hypomania (overactivity) in spring and autumn.
Most seasonal affective disorder sufferers show signs of a weakened immune system during the winter and are more vulnerable to infections and other illnesses as well.
[Reference: The Seasonal Affective Disorder Association]
I think we can all relate to some of the above symptoms.
However,
"If left unchecked, the changes in mood and behavior can become so powerful that they can create significant problems in your life and may manifest into year-round major depression if not addressed," says Norman Resenthal, MD, author of: Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder.
The Solution:
Changes in diet, supplementation, and excercise often hold the key (as always) to easing Seasonal Affective Disorder. Start your day with meals high in protein to boost your amino acid intake and boost energy throughout the day. Later in the day and into the evening, consume less protein and more carbohydrates to assist the brain in synthesizing serotonin levels. Serotonin improves mood and helps you sleep better. And make sure you are supplementing your diet with plenty of good, quality nutrients and antioxidants to fight free radicals which reak havoc on the body over time.
You'll also want to add more fish or a fish oil supplement to your diet rich in Omega-3 essential fatty acids. People who experience Seasonal Affective Disorder problems or any type of depression for that matter almost always have low levels of Omega-3 essential fatty acids in their diet.
My top choice and personal favorite is Vital Choice Seafood, the worlds leading source for fresh Wild Alaskan Salmon and organic fish oils rich in essential Omega-3 Fatty Acids.
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Exercising and staying active in the winter is even more important than at any other time of year. Thats right. We are naturally more active and energetic during spring and summer months. Most people stop exercising all together or exercise much less during winter months for some reason.
Do you?
This leads to many of the above symptoms. Stay on an exercise routine and try to get outside whenever possible for a long walk, run or bike ride. You will be amazed at what this can due for your mood AND you will get the much needed light exposure which can alleviate stress - A true win, win scenario.
For some, with Seasonal Affective Disorder, experts recommend Seasonal Affective Disorder Light Therapy or Light Boxes. Personally, I've never heard of this type of treatment until recently but Michael Terman, PhD, and Director of the Center for Light Treatment and Biological Rhythms at Columbia Presbyterian Medical Center in New York (yes, there is actually a clinic for this growing problem) recommends using Seasonal Affective Disorder light therapy for 20 minutes a day in extreme cases.
If you do a search at Google for "light therapy" you will notice there are over 10 million web sites offering information on Seasonal Affective Disorder light therapy and light boxes so there is clearly an interest in the topic.
Remember: Consistency with proper diet, supplementation and exercise is critical during winter months and the key to beating the"Winter Blues" and avoiding Seasonal Affective Disorder (SAD).
Andrew J. Cass is an Alternative Health Consultant, Certified Nutritional Consultant (CNC) with a specialization in Integrative Nutrition, Age Management, and Personal Development. Regional Manager with one of the fastest growing, privately held Nutraceutical Corporations in the United States, Natural Health and Wellness Author, Editor, Entrepreneur. Member of the American Academy of Anti-Aging Medicine (A4M), The American Association of Nutritional Consultants (AANC), the American Nutraceutical Association (ANA), The National Health & Wellness Club, The Institute for Integrative Nutrition and the Teachers College at Columbia University, The Center For Educational Outreach And Innovation. His consulting practice and home is in Miami, Florida. Contact: Andrew J. Cass, CNC |
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