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.
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