Seven Proven Ways to do away with Winter Blues Syndrome

The last few winters have been a bit too difficult for you and you are of the opinion that it is the “winter blues syndrome” that is probably the bogging down factor. But, then again, you are not quite sure if that is the reason behind all those dark and cold feelings. If such is the situation the following segment is bound to help you detect whether it is SAD that has been bothering you or else. The symptoms…..

The professionals tell us that when the symptoms get serious enough to affect your life, you may be afflicted with SAD. People with SAD tend to experience some of the following symptoms:

• Desire to sleep more
• Overeating
• Withdrawing from social activities
• Feeling anxious
• Being unusually irritable
• Feeling a lack of energy
• Headaches
• Craving of sweets
• Loss of desire for physical activity
• Weight gain

Ref: http://fatherhood.about.com/od/menshealthandfitness/a/winter_blues.htm

The symptoms quite plainly point to the fact that a person afflicted by SAD suffers from serious physical, mental and psychological aberrations. And thus, it is quite necessary for them to come out of it as soon as possible in order to resume normal life. If you are one of them, the following seven proven methods are bound to be of great help. Just read on….




Here are my top seven recommendations for more natural ways to prevent and heal depression, especially during the winter months:

1. Light Therapy

Increased exposure to full-spectrum light is now the Number One recommended treatment for SAD. This can include exposure to natural light [the sun] or artificial light. The light intensity should be at least 10,000 Lux for a minimum of 20 to 30 minutes a day. Early-morning exposure appears to work best.

2. Vitamin D

Vitamin D is known as the "sunshine vitamin," and improper levels of it have been linked to many illnesses, including heart disease, cancer, diabetes and arthritis. Recent studies have also found that Vitamin D plays a significant role in depression and mood regulation. A blood test is required to determine a patient's vitamin D levels. Studies indicate that it can often take months of supplementation and sunlight exposure to bring low vitamin D levels to a healthy range.

Ref: http://www.livestrong.com/article/15184-natural-prevent-heal-winter-blues/

3. Omega

There is mounting evidence that the omega-3 acid DHA reduces symptoms of depression. Your brain needs a constant input of essential omega-3 fats for it to work properly. The richest sources of DHA are fatty fish--such as anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, tuna (albacore) and whitefish--and fish-oil capsules. Plant-derived sources like tofu/soybeans, walnuts, almonds, flaxseed oil and canola oil are also recommended.

4. Abstaining from Sugar, High-Fructose Corn Syrup and Artificial Sweeteners

Sugar, high-fructose corn syrup [HFCS], and artificial sweeteners have a seriously detrimental impact on your brain function and mood states. There is a great book on the subject written by William Duffy called "The Sugar Blues." I suggest that you read it and begin making a conscious effort to eliminate these toxins from you diet.

5. Exercise

Regular physical activity has been shown to be as helpful in reducing symptoms of depression as are antidepressant medications, individual psychotherapy and group therapy. However, research shows that it may take at least 30 minutes of exercise a day for at least 3 to 5 weeks to significantly improve symptoms of depression. Smaller amounts of activity have been shown to improve mood states in the short term. One study, in which participants walked daily for 7 weeks, showed decreases in depressive symptoms over 5 months. Certainly, exercise has fewer side effects than medication.

6. Laughter
Laughter increases the production of "feel-good" chemicals in your body, while fostering a positive state of mind. It is a natural high that leaves us feeling uplifted, energized and in a more blissful state. Engaging in a minimum of 10 minutes of laughter a day (or approximately 100 "HO HO HA HA HA'"s is considered a healthy therapeutic dose.

7. Cognitive-Behavioral Therapy

Cognitive-behavioral therapy (CBT) has been shown to be as effective in treating depression as are antidepressant medications, but without the side effects. CBT helps people change their beliefs and behaviors to be more positive, life-affirming and self-empowering. Remember: What you focus on is what you get.

Ref: http://www.livestrong.com/article/15184-natural-prevent-heal-winter-blues/

The seven methods mentioned above are time-tested. All that is required of you is to continue practising them regularly to reap the benefits. Proper nutrition, exercise, light and behavioral therapy are bound to help you overcome the winter blues syndrome in no time and hopefully you are going to experience a far better winter this year.

Is Sleep Disorder a Common Problem of SAD?

SAD which adversely affects millions of people worldwide is nothing else but a type of depression which afflicts people at certain times of the year. Usually it is the winter but then again it might be summer or spring too. Mood swings are common and you may also feel less energetic. The result is a drop in your work output. There is also a noticeable change in the pattern of eating and sleeping. If you would like to view the common symptoms of SAD at a glance, continue reading…

Symptoms of SAD

If you have seasonal affective disorder (SAD), you will usually have symptoms of depression during the winter when there is less daylight (October through April). Symptoms of SAD include:

• Difficulty concentrating.
• Low energy and fatigue.
• Reduced interest in daily activities, especially social activities.
• Moodiness (depressed, sad, or unusually quiet).
• Increased appetite.
• Cravings for complex carbohydrates (such as pasta and bread).
• Weight gain.
• Increased sleep.
• Loss of interest in sex.
• Irritability.

People with SAD may either have symptoms of major depression or minor depression. Those with minor depression are considered to have subsyndromal SAD.

Ref: http://www.webmd.com/depression/tc/seasonal-affective-disorder-sad-symptoms




Of all the symptoms, sleep disorder is one that affects the normal lives of the afflicted to a large extent. Once the sleep cycle of a person is disturbed he can hardly go about his daily life in the same spirit or with the same vigor. He is bound to feel listless and this will leave a negative impact on his activities. Light is very much the cause behind this sleep disorder.

How is light related to sleep patterns?

Theories about how light affects mood and sleep

In 1984, a psychiatrist at NIMH, Norman Rosenthal, published a paper on the use of bright light therapy in patients with this disorder. Since then, a large number of well-designed studies have confirmed and refined these findings. Researchers are still investigating mode by which bright light can lift depression or reset a sleep cycle. One theory is that an area of the brain, near the visual pathway, the suprachiasmatic nucleus responds to light by sending out a signal to suppress the secretion of a hormone called melatonin. Brain studies suggest that there is impairment serotonin function in neurons leading to the suprachiasmatic nucleus.

Initial theories suggested a pathway from the retina to the suprachiasmatic nucleus. However some recent research indicated that bright light applied to the back of an individual's knee could shift human circadian rhythms. (Daily sleep-wake cycle) This suggests that the bloodstream, not just the neurons of the visual pathways, might mediate the biological clock.

Ref: http://www.ncpamd.com/seasonal.htm

Instructions

Look for the major symptoms of SAD, which include:

1)

• A change in appetite, especially a craving for sweet or starchy foods
• Weight gain
• A drop in energy level
• Fatigue
• A tendency to oversleep or under sleep
• Difficulty concentrating
• Irritability and anxiety
• Increased sensitivity to social rejection
• Avoidance of social situations
• A loss of interest in the activities you used to enjoy

With your understanding of the effect of light on sleep cycle, it is time to learn about the preventive measures that can relieve you from the adversities of SAD.

2)

Get some good old-fashioned sunshine. This can do a world of good for depression. Some specialists also recommend purchasing a SAD light box. Light boxes use a special level of light, whereas ultraviolet light, full-spectrum light, tanning lamps and heat lamps should not be used to treat SAD.
3)

Engage in vigorous exercise, such as treadmill running, three times a week. Recent studies have shown that exercise can greatly improve the symptoms of SAD.

4)

Consult with your primary care practitioner or therapist regarding the use of antidepressant medications, since SAD may have a biological component that requires medication as part of the treatment plan. Medications can be a valuable tool against depression, and there are many available today that have few side effects.

Ref: http://www.ehow.com/how_4698452_treat-seasonal-affective-disorder-sad.html

This article has probably prepared you quite well for the upcoming winter. You are thoroughly armed – complete with the knowledge of symptoms, causes and cures of SAD. What more? If you feel that you need to equip yourself more on SAD and sleep disorder, move on to….

Here’s What You Do When Reverse SAD Happens – Reverse SAD Treatment

Before we start exploring Reverse SAD, its causes and cures, why don’t we get to know SAD more thoroughly? An understanding of its symptoms, causes and treatment will prepare us and we will be in a better position to realize the effects and treatments of Reverse SAD.

Firstly let us find out, what is SAD and what are its causal factors?

What causes SAD?

Experts are not sure what causes SAD, but they think it may be caused by a lack of sunlight. Lack of light may upset your sleep-wake cycle and other circadian rhythms. And it may cause problems with a brain chemical called serotonin that affects mood.

Ref: http://www.webmd.com/depression/tc/seasonal-affective-disorder-sad-topic-overview

Disrupted Biological Clock

The biological clock, or circadian rhythm, is responsible for regulating the sleep-awake cycle and other physiological processes in the body. The clock functions in response to light. When there is less sunlight in the fall and winter months, or even on cloudy days during other seasons, the biological clock may become disrupted.

Unbalanced Melatonin

Decreased exposure sunlight can disrupt the levels of melatonin in the body, the Mayo Clinic explains. Melatonin is a hormone produced by the body that helps regulate sleep and mood. If melatonin levels become unbalanced, feelings of depression and tiredness can result. In some cases, melatonin supplements can provide relief of symptoms.

Decreased Serotonin

Similar to other types of depression, seasonal affective disorder may be caused by decreases in the level of serotonin in the brain. Serotonin is a chemical that regulates mood. The Mayo Clinic explains that serotonin levels respond to light. This means that during colder months when there is less daylight, serotonin levels can decrease, causing tiredness, hopelessness and other depressive symptoms.

Ref: http://www.livestrong.com/article/90425-causes-seasonal-affective-disorder/

If you are not quite sure as to whether you are suffering from SAD or otherwise, just go through the next paragraph and you will feel more confident.

Symptoms:
Spring and summer seasonal affective disorder (summer depression)

Summer-onset seasonal affective disorder symptoms include:

• Anxiety
• Trouble sleeping (insomnia)
• Irritability
• Agitation
• Weight loss
• Poor appetite
• Increased sex drive

Ref: http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195/DSECTION=symptoms

Since we are done with the symptoms and causes, it is time for the treatment. Both therapy and medicines can work wonders. It is for you to find out which will suit you more and to what extent you need to avail them.

Now coming to reverse SAD, research suggests that probably more people suffer from reverse SAD than SAD. So it would be foolish to underestimate it. Rather have a greater understanding of this problem, its causes and possible remedies; it would help you to tackle the situation better.

Regular SAD is being treated with melatonin, which seems to help regulate the internal clock of the body. It seems to help some people. All forms of the illness are treated with anti-depressant drugs. Psychotherapy is helpful, too, if for no other reason than it identifies and studies the cause and effect involved.

It's estimated that one and a half million people suffer from reverse SAD. The numbers are far greater for the more common SAD, and the milder form of SAD, which is probably under reported, could affect far more people than the twenty-five million researchers guesstimate. The slower onset, the milder symptoms, and the faster recovery of the milder cases make it difficult to identify. Many people just get through the "winter blues" without reporting it.

Reverse SAD is best combated with better physical conditions, along with the drugs and therapy. Good sunglasses, worn constantly outdoors, sun block, and even hats to help defray the effect of the sunlight help. It's important that the patients spend as much time as possible in darkened rooms, with air conditioning. Keeping cool as much as possible is important, but bathing is contraindicated when done in bright sunshine.

If you think you might be suffering from reverse SAD, tell your doctor. If you don't get help with identifying it, try cooling down, staying out of the sun, and drinking as much liquid as possible, particularly something with electrolytes to boost the level of potassium. If you find yourself responding well to the changes, approach your doctor again, or find another physician. There are ways to relieve the problem, and to help you begin enjoying summers once again.

Ref: http://voices.yahoo.com/reverse-seasonal-affective-disorder-summertime-blues-615243.html?cat=5




With so many millions affected by reverse SAD i.e. “winter blues” the knowledge for way to recovery is essential. Therapy and drugs play pivotal roles in reverse SAD treatment. There are quite a few natural remedies too. You have already come across some of these cures in the segments above. Would you like to know about the treatments of reverse SAD in details? Just click here.

Vitamin D: The Cause and Cure of SAD

With SAD, your entire world turns topsy-turvy. You desperately search for ways in which you can restore the mental balance. What you perhaps don’t realize is that SAD can be treated by Vitamins…as simple as Vitamin D..easily available from Sun! Find the relation between SAD and Vitamin D.

Can Vitamins Help with Seasonal Affective Disorder?

When someone is diagnosed with SAD, doctors often prescribe the use of light boxes to simulate natural sunlight to help the body produce a vitamin known as vitamin D. However, research is now showing that vitamin D taken as a supplement in sufficient doses can actually replace some sunlight exposure and help increase serotonin levels in someone affected by SAD.

Ref: http://voices.yahoo.com/can-vitamins-help-seasonal-affective-disorder-237084.html?cat=5

Vitamin D Benefits

From the reports I've been reading, people who take Vitamin D are saying that they have an increased sense of well-being, improved sleep patterns and even weight loss. These are all things I find are disrupted when you have SAD so if taking Vitamin D can help resolve these issues, I think that's awesome.

The Department of Medicine, Division of Geriatrics and Nutritional Science, Alzheimer's Disease Research Center, Washington University School of Medicine in St. Louis released a study showing that depressed patients were 11 times more likely to have low levels of Vitamin D. They also determined that low levels of Vitamin D were associated with low mood and also not being able to complete certain mental tests.

Other current research being done on Vitamin D is showing that a deficiency in this vitamin may also play a role in 17 varieties of cancer (including breast, colon and prostate cancer) heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects and periodontal disease. If you're interested, you can read some of the studies on Vitamin D research from the VitaminD Council

Vitamin D is also an anti-inflammatory hormone and good for treating irritable-bowel problems and arthritis.

Research studies are also showing that Vitamin D is vital in the treatment of insulin resistance conditions such as diabetes, some forms of high blood pressure, cholesterol issues, and heart disease.

Here's an interesting article from Scientific American on whether Vitamin D could be the answer to fighting flus and colds.

Interestingly enough, they are now considering Vitamin D deficiency as an epidemic in the US.

Ref: http://www.life-with-confidence.com/benefit-of-vitamin-d.html



Precautions:

Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.

Taking too much vitamin D can cause several side effects. However, scientists don' t all agree on how much is too much. The National Institutes of Health has set the maximum tolerable upper limit at 1,000 IU daily for infants 0 - 6 months, 1,500 IU daily for infants 6 months to one year, 2,500 IU daily for children 1 - 3 years, 3,000 IU daily for children 4 - 8 years, and 4,000 IU daily for anyone over 9. Ask your doctor to determine the right dose for you or your child.

Side effects may include:

• Being very thirsty
• Metal taste in mouth
• Poor appetite
• Weight loss
• Bone pain
• Tiredness
• Sore eyes
• Itchy skin
• Vomiting
• Diarrhea
• Constipation
• A frequent need to urinate
• Muscle problems

You cannot get too much vitamin D from sunlight, and it would be very hard to get too much from food. Generally, too much vitamin D is a result of taking supplements in too high a dose.

People with the following conditions should be careful when considering taking vitamin D supplements:

• High blood calcium or phosphorus levels
• Heart problems
• Kidney disease
• Sarcoidosis
• Tuberculosis

Ref: http://www.umm.edu/altmed/articles/vitamin-d-000340.htm 

One word..Get out..Absorb the sun…if the absence of Vitamin D is making you depressed, it will also get you out of it. SAD and Vitamin D is closely related. Make the most out of it.

How do you cope with reverse SAD? Know its symptoms and cures

Mood disorders have become quite a regular feature for the past few summers and you feel it could probably be reverse SAD. But you require that little confirmation before you visit your doc. The next segments will help you in deciding whether it is Reverse SAD that is the cause of your mood polarity. They not only tell you about its symptoms but also give an outline of the varied measures that can help you to curb it. Does reverse S.A.D actually exist? In rare cases, some people with SAD exhibit symptoms of hypomania and mania, but have no depression-like symptoms at all. This has been referred to as reverse SAD.Symptoms of reverse seasonal affective disorder include a persistently elevated or expansive mood, hyperactivity, pressured speech, a flight of ideas, increased social activity and unbridled enthusiasm that is out of proportion to the situation. Ref:http://www.livestrong.com/article/15172-feeling-sad-this-winter-could/ Summer SAD is thought to be related to increases in temperature and decreases in melatonin. Severe fluctuations in barometric pressure and rainfall also seem to exacerbate mood changes associated with summer SADS. Ref: http://www.yourmindyourbody.org/seasonal-affective-disorder-in-the-summer/ How does one cope with reverse SAD? What are the treatments for it? The primary symptoms of summer SAD are the following: Poor appetite Insomnia Increased anxiety Increased irritability and/or agitation Weight loss Increased sex drive Loss of interest in your usual activities Hopelessness Feelings of Depression Suicidal thoughts  So, what can you do if you think you might suffer from summer seasonal affective disorder? Here are some recommendations.  Tips for coping with summer seasonal affective disorder Recognize that there is help! If you are struggling for more than two weeks with the symptoms listed above, get help from a psychologist or other licensed mental health professional. In rare cases, the symptoms of summer SAD can be the beginnings of a manic episode, or they can turn into a major depression, if you do not get some help. A psychologist can help you by using certain therapy techniques, such as cognitive behavioral therapy, which have been proven to be very effective in treating seasonal affective disorders. Medication may be useful too. Limit your exposure to heat. Stay indoors in air conditioning on extremely hot days.    Keep up a regular exercise schedule (stay indoors on hot days). Get enough sleep. Try to get at least 7-8 hrs a day. This will definitely make you feel better. Ref:http://www.yourmindyourbody.org/seasonal-affective-disorder-in-the-summer/ Don’t overdo dieting and fitness. Don’t kick off the summer with a frenzy of dieting and exercise in order to fit into last year’s bathing suit. It’s bound to make you unhappy and anxious. Instead, exercise sensibly and eat moderately. Talk to your doctor about adjusting your medication. If you’re on medicine for depression, and you find that summer – year after year – makes your depression worse, talk to your doctor about changing your dosage. Maybe he or she could up your dose in the late spring and taper it back down in the fall. It could really help head off summer depression problems, Cook says. Plan your vacation carefully. Before you book your plane tickets or load up your car’s roof rack for your annual summer vacation, ask yourself this: Is this what you really want? Or is it an obligation you’re fulfilling to a relative? Will it make you happy? Or will it stretch your finances, stress you out, and make you fall behind at work? Consider alternatives. Instead of taking a whole week off at once, might it be better to take off several long weekends spread out through the summer? Would taking time off but staying at home – a “staycation” – be more relaxing? Don’t get locked into a vacation that won’t feel like a vacation. Ref:http://www.webmd.com/depression/summer-depression?page=2 Finally, recognize that you are not alone in feeling sad and uncomfortable. This time of year is particularly hard on single, divorced or widowed people, especially those who have lost loved ones in the summer months. Ref:http://www.yourmindyourbody.org/seasonal-affective-disorder-in-the-summer/ Reverse SAD, also known as summer SAD can be quite a dampener. It definitely worsens when you see your near and dear ones enjoying the warmth of the summer months. But, don’t worry! You will soon be enjoying summer also, albeit your own special way.

How to Cope with winter Blue??

My skin is dry, my  ears are cold. More than anything, I hate daylight savings; getting out at 4pm to complete darkness is the worst feeling

Are you suffering familiar of similar feeling? .If yes you are suffering from winter blues like many others. Here’s some help:


Stay warm and dry.

This seems obvious, but maximizing your warmth and dryness actually takes some tact. You want to be warm, but you don’t want to look like a snowman or get wedgies. Layers are the key to staying warm while looking somewhat polished. Seriously, you probably couldn’t guess the number of layers I’m wearing right now. During the winter, I layer tights (usually with a flesh color at the bottom) and wear camisoles under my shirts. I also recommend a layer of cashmere or lightweight fleece under your coat. For ultimate warmth invest in good rain boots and an effective winter coat (I am a fan of Burton coats because they are stylish and sturdy). When it is really cold, I wear thick ski socks and weave two pashmina scarves (of complementary shades) together for double warmth. It is pretty annoying to take on and off layers upon layers whenever you enter or exit a building, but being warm is worth it.

Music

When you have to walk somewhere, distract yourself from the biting cold by listening to music. If you wear big stereo headphones, they can double as hipster ear muffs.

Exercise

Just because bikini season is over does not mean you should fall into a sedentary lifestyle. Staying healthy will keep you happy; the only reason your winter jeans should be a size bigger is to accommodate long underwear. Exercising regularly will keep your endorphins levels up and keep you feeling good about yourself. Wouldn’t it be magnificent to already be in good shape when spring comes around?

Indulge in winter-time treats

Winter comes with special food and activities: cider, hot chocolate, ice-skating, skiing, fireplaces Christmas markets, cuddle buddies. Getting excited about the nice features of winter can make it seem less dull, at least for the first few months.

Light

Don’t be left in the dark! Soak in as many rays as you can and work under bright lights. Lack of sunlight has been proven to be a depression trigger. Some people swear by light therapy; I personally haven’t tried it, but maybe I’ll get some brighter light bulbs this year.

Don’t Get Sick

Just because it is winter doesn’t mean you have to catch a cold. Wash your hands regularly, carry hand sanitizer, get a flu shot, take a multivitamin and maintain your healthy diet.

Don’t Get Congested

Maybe it is just me, but whenever the heater is on I wake up congested every morning. I try not to blow my nose too much because I am susceptible to winter nosebleeds. Every since I started including a Neti-Pot rinse to my morning routine, winter has felt less stuffy.

Vitamin D

If you feel like you need more vitamin D in your life, take a supplement or eat Vitamin-D rich foods. Don’t use a tanning bed!.

Ref: http://collegecandy.com/2011/12/17/how-to-beat-the-winter-blues/


What are Grandma's remedies to fight the winter blues?


* Remedy 1

Sore Throat

Mix a tablespoon of tulsi (basil) leaves, half teaspoon of ground black pepper, one teaspoon each of honey and the juice of ginger. Grind to a paste and have thrice a day. The relief is instant.

* Remedy 2

Joint Pains
Grind six pods of garlic, and half teaspoon of powdered carom seeds (Ajwain). Add two tablespoons of hot mustard oil. Massage painful joints morning and evening with this very warm mixture for relief from winter pains.

* Remedy 3

Dry Skin
Whip the yolk of an egg and blend it with one tablespoon of papaya paste. Apply this to the dry skin for about an hour. Rinse thoroughly with a mild soap and see the dryness disappear to leave behind a glowing skin.

* Remedy 4

Winter Cough

Mix one teaspoon each of ground cinnamon and cloves, with one teaspoon each of ginger juice and honey. Add half a glass of warm water and have thrice a day for curing lingering winter cough attacks.

* Remedy 5

Bronchitis

Squeeze the juice of two lemons and mix with one tablespoon of honey. Now add one tablespoon (no, certainly not more) of brandy. Have it with half a cup of warm water every night and your bronchitis will disappear.

Ref: http://www.apollolife.com/HealthyLiving/TraditionalHerbalRemedies/12GrandmasRemediestoFighttheWinterBlues.aspx#panel-1