Lighten Up-Tips to Combat Seasonal Affective Disorder Lighten Up-Tips to Combat Seasonal Affective Disorder :: Emotional and Mental Health

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Lighten Up-Tips to Combat Seasonal Affective Disorder
by author Christine Rowlands

As days get shorter and colder, many feel the onset of the winter blues. They may feel tired, anxious, and irritable, and crave sugary, starchy foods. For some, the symptoms may be more severe, including:
• depression
• social withdrawal
• oversleeping
• difficulty concentrating
This is known as seasonal affective disorder (SAD). It may feel debilitating, but there are strategies to help you cope.

SAD is related to reduced light conditions throughout the winter months. Particularly at northern latitudes, long dark nights can throw off the body’s natural rhythms of sleeping and waking and cause depressed feelings. The reduced light may also affect production of melatonin and serotonin in the brain, which regulate sleep and mood, and in turn upset the body’s natural rhythm.

The good news is that there are many effective treatments available for SAD:

Light therapy: Also called phototherapy, light therapy involves regular exposure to bright light from a special light box. The aim is to regulate melatonin production, and thus reset the body’s internal clock. Light therapy should be supervised by a health care practitioner to make sure it doesn’t cause eye problems.
Herbal remedies: St. John’s wort is thought to help serotonin production, while Siberian ginseng boosts energy. The natural antidepressant, 5-hydroxytryptophan, stimulates serotonin production.
Nutrition: Foods rich in omega-3 fatty acids, such as seafood, have a protective effect, and foods high in tryptophan, such as chocolate, dairy and soy products, turkey, salmon, and bananas, help the brain produce serotonin.
Counselling: Talking about SAD helps, whether you talk to supportive friends and family, or seek a therapist or support group.

If you suspect you have more than just a case of the winter blues, see your health care practitioner immediately. SAD may be a temporary disorder, but it is still serious.

Source: alive #November 08 Newsletter

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