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….