Light Boxes, SAD Light, SAD Light Boxes

Posts Tagged ‘Depression’

Foods to help beat the winter blues

Tuesday, January 31st, 2012

Fox News recently had this article on what foods may help you beat winter depression:

Day after day of gray skies and cold weather, and you just might find yourself coming down with a case of the winter blues. The winter doesn’t only affect the way we feel, but it also can change the way we eat. You may reach for calorie-laden comfort foods to boost your spirits, but in the end the weather is still bad and you feel overstuffed. Of nearly two thirds of U.S. adults, 64 percent agree that they are filled with greater joy soaking up the summer sun, then bundling up in winter coats. According to studies done at Cornell University, the winter blues and its more severe foil, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

Research has begun to reveal how mindful eaters can choose their fuel to help achieve or maintain a desired mental state. The food you eat can also brighten your winter. Our moods are linked to the production or use of certain brain chemicals, and scientists have identified many of the natural chemicals in foods that change the way we feel. That’s right, you can eat certain foods in order to beat the winter blues. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells, so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

The next time bad weather has got you down take a walk to the kitchen! Here are the foods to eat to beat the winter blues:

When you want to feel pleasant and alert: Eating foods that stimulate the release of dopamine may produce enjoyable feelings. Phenylnine is an essential amino acid found in the brain and blood that can convert in the body to tyrosine, which in turn is used to synthesize dopamine, instantly increasing your energy and alertness. Start your morning off with eggs and whole wheat toast, which stimulate dopamine production, and will help keep you feeling energized throughout the day. Breakfast is a must because it provides glucose to your brain, making you mentally efficient and alert.

To ease feeling of depression: Eat more fish! Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms. People with higher blood levels of these fatty acids were reported to experience less depressive symptoms, and were generally found to be more pleasant. This effect may be attributed to the fact that omega-3 fats make up about 8 percent of our brain. Higher intakes of these fats are associated with an increased volume of the parts of the brain responsible for mood and behavior.

To get out of a bad mood: A lack of selenium can cause bad moods. Individuals suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Brazil nuts, salmon, and shitake mushrooms can instantaneously get you out of this funk.

When you want to feel happy: When we don’t get enough exposure to sunlight, our mood and physical health may suffer. More specifically, serotonin levels, a hormone associated with elevating your mood rises when you’re exposed to sunlight, leaving you to feel sad during the darker winter months. It might be hard to get a lot of sunlight during the winter, but you should consider in investing in a light therapy box that mimics the sunlight. An amino acid, tryptophan helps raise serotonin levels in your body, causing you to feel upbeat once again. Eating foods that are high in tryptophan such as low-fat cottage cheese, nuts, and chicken will help boost your mood.

Get Moving: Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on your mood. When we exercise our body releases endorphins that help us to feel happy. Exercise has also been shown to reduce stress, which can help alleviate feelings of depression brought on by the winter blues. Not to mention, frequent exercising can make your jeans fit a little better, and that’s a mood booster in itself!
Read more: http://www.foxnews.com/health/2012/01/26/foods-to-beat-winter-blues/#ixzz1l3RHvxAC

Tags: Bright light therapy, Depression, Light box, Light Therapy, Melatonin, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Vitamin D, Winter Blues, Winter Depression
Posted in SAD | Comments Off

Might Be Time To Talk With Your Doctor.

Tuesday, January 24th, 2012

With colder temperatures and sunsets before 5 p.m., winter can lead to many people feeling less energetic and maybe even a little anxious. For some, these symptoms become severe.

Seasonal affective disorder is a type of depression that was first recognized by health professionals in the 1980s, said Jim Jones. He is a a licensed clinical social worker with Pathways.

“The symptoms of SAD start in the fall and pick up as the amount of daily sunlight decreases,” he said. “With less sunlight, you have less changes in the body; less energy. You go into more of a low-energy lifestyle. Because of that, we end up with lot of people who are depressed.”

Everyone slows down to some degree during the winter season, Jones said. But part of the population will suffer enough to be clinically depressed and need clinical treatment.

Some of the symptoms of SAD include either a lack of sleep or sleeping all the time, anxiety, irritability, weight loss or gain, withdrawal from friends and difficulties maintaining a job.

“A lot of these are symptoms we see with major depression,” he said. “In the worst case, it can lead to thoughts of suicide. The way doctors diagnose it is to look for someone who has suffered at least two years in a row and only during certain seasons.”

Sometimes depression can slowly get worse over time, and sometimes people can get better because they learn how to manage things better, Jones said.

Medication is one way to battle the seasonal blues, experts say.

April Downing is an advance-practice nurse and board-certified family practice nurse with Regional Medical Associates. She said as with other types of depression, antidepressant medications and counseling are effective.

“It may take several weeks to notice full benefits from an antidepressant. Also, you may have to try different medications before you find one that works well for you and has the fewest side effects,” she said.

There are other ways to improve symptoms associated with seasonal affective disorder, like exercise and taking long walks during the daylight hours, Downing said.

“Make your home and work environment sunnier and brighter. Open blinds or windows, or add skylights to your home,” she said. “Sit closer to bright windows while at home or in the office. Keep active socially with friends and family, even if it involves extra effort.”

With no treatment, symptoms usually will resolve on their own with the change of seasons. However, they will resolve more quickly with treatment, Downing said.

“Some people have SAD throughout their lives. People who have repeated seasonal depression should talk to their health care provider about prevention methods,” she said. “Starting treatment during the fall or early winter may be helpful, before the symptoms begin to manifest.”

Jones, who is not a medical doctor, said the use of light as part of treatment is common. Psychiatrists can prescribe anything from medication to other types of treatments.

“The use of light seems to decrease symptoms in people,” he said. “A high percentage improve by light therapy, but a lot of people don’t continue with it because you have to sit somewhere for 30 to 60 minutes. People with busy schedules can’t or don’t follow through. Some also look for medication — we make a referral to a psychiatrist to talk about medication.”

In addition to light therapy and antidepressants — cognitive behavioral therapy can also help. Behavioral therapy educates clients and identifies positive thought processes of thought. Jones calls it “restructuring what we think.”

Jones warned that just because someone ends up with low energy during the wintertime, that doesn’t indicate SAD. A true diagnosis would require a majority of the symptoms, and the disorder has to affect a person’s normal life, he said.

His recommendation for those questioning whether they suffer from SAD is to talk with a doctor, counselor or a psychiatrist who could give some guidance.

Article from the Jackson Sun.

Tags: Depression, Doctor, Light box, Light Therapy, LUX, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Winter Blues, Winter Depression
Posted in SAD | Comments Off

Blue Monday

Friday, January 20th, 2012

The Monday of the last full week in January is now popularly known as “Blue Monday”.

It is considered to be the most depressing time of the year and, apparently, there is even a special formula used to establish this depressing phenomenon.

For some of us, it could be the Christmas credit card bill landing on the door mat, New Year’s resolutions starting to waver, or the withdrawal of highly calorific food taking an emotional toll. But for many, the problem stems from something now medically recognised as Seasonal Affective Disorder (SAD).

Typical symptoms may include tiredness, difficulty waking up in the morning, general lack of energy, withdrawing socially, a pessimistic outlook on life, over-eating and a strong craving for carbohydrates, weight gain, a loss of libido and an all-round feeling of depression.

The shorter winter days seem to play a significant part in the problem.

It is thought that a lack of Vitamin D, which we normally get from sunlight, lowers our serotonin levels.

There is also a tendency to stay inside and avoid exercise during the cold winter months.

Physical activity is vital for our emotional wellbeing and can alleviate many symptoms of depression; a daily, brisk half-hour walk can make all the difference, even if it has to be in the evening, without day light.

What is important is the regular release of endorphins that will gradually begin to work their magic.

Additionally, Bright Light Therapy, otherwise known as light-box treatment, is reported as being very effective, with a high percentage of sufferers reporting total relief from their symptoms.

Light boxes are now widely available and often recommended as the first line of treatment for SAD.

Therapy intervention can also prove very helpful, one-to-one support helps to increase motivation and self-awareness – the key to keeping on top of the problem and preventing future episodes.

Tags: Blue Monday, Bright light therapy, Broad Spectrum, Depression, Light box, Light Therapy, LUX, Melatonin, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Winter Blues, Winter Depression
Posted in SAD | Comments Off

Melatonin and Sleep

Wednesday, January 18th, 2012

Here is a great article from the National Sleep Foundation about Melatonin and sleep. You can read the full article HERE.

Melatonin and Sleep

The pattern of waking during the day when it is light and sleeping at night when it is dark is a natural part of human life. Only recently have scientists begun to understand the alternating cycle of sleep and waking, and how it is related to daylight and darkness.

A key factor in how human sleep is regulated is exposure to light or to darkness. Exposure to light stimulates a nerve pathway from the retina in the eye to an area in the brain called the hypothala-mus. There, a special center called the supra-chiasmatic nucleus (SCN) initiates signals to other parts of the brain that control hormones, body temperature and other functions that play a role in making us feel sleepy or wide awake.

The SCN works like a clock that sets off a regulated pattern of activities that affect the entire body. Once exposed to the first light each day, the clock in the SCN begins performing functions like raising body temperature and releasing stimulating hormones like cortisol. The SCN also delays the release of other hormones like melatonin, which is associated with sleep onset, until many hours later when darkness arrives.

Because melatonin is a hormone that is part of the human sleep-wake cycle, many people think that by taking more of it as a pill, it will help them to fall asleep faster or stay asleep longer. This brochure will provide more information about melatonin and help you decide whether this is something you should use.

Overall, the National Sleep Foundation (NSF) recommends that if you feel a sleep problem is serious enough to treat, then you should consult your physician first to make sure you understand the cause of your sleep problem and treat it appropriately.

Melatonin is a natural hormone made by your body’s pineal (pih-knee-uhl) gland. This is a pea-sized gland located just above the middle of the brain. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is “turned on” by the SCN and begins to actively produce melatonin, which is released into the blood. Usually, this occurs around 9 pm. As a result, melatonin levels in the blood rise sharply and you begin to feel less alert. Sleep becomes more inviting. Melatonin levels in the blood stay elevated for about 12 hours – all through the night – before the light of a new day when they fall back to low daytime levels by about 9 am. Daytime levels of melatonin are barely detectable.

Besides adjusting the timing of the clock, bright light has another effect. It directly inhibits the release of melatonin. That is why melatonin is sometimes called the “Dracula of hormones” – it only comes out in the dark. Even if the pineal gland is switched “on” by the clock, it will not produce melatonin unless the person is in a dimly lit environment. In addition to sunlight, artificial indoor lighting can be bright enough to prevent the release of melatonin.

The amount of melatonin released at night varies among individuals, but it is somewhat related to age. Children on average secrete more melatonin than adults, which decreases further with age. However, research has shown that older people with sleep problems do not always have lower melatonin levels than people who experience normal sleep.

Tags: circadian rhythm, Depression, Doctor, Melatonin, Sleep, Sleep disorders, Sleep Routine, sleep-wake cycle
Posted in SAD | Comments Off

Teens Fight the Winter Blues

Monday, January 16th, 2012

Invariably there will be boredom during the winter months.

Many teens may not deal with it directly. There’s always something else to get in the way be it school work part–time jobs sports or hanging out with friends. But there’s always the misery of being cooped up inside. And as of late it’s been particularly miserable — the weather is bitterly cold and windy and there’s not even any snow to make up for it.

What to do?

“I just try and stay as warm as possible and avoid going outside because it’s freezing” Elizabethtown senior Caitlin Wilson said. “I have also been reading a lot of books.”

Many people are plagued by seasonal affective disorder also called winter blues or seasonal depression during this time of year. The U.S. National Library of Medicine has said that “some people experience a serious mood change when the seasons change. They may sleep too much have little energy and may also feel depressed. Though symptoms can be severe they usually clear up.”

Long discounted by skeptics seasonal affective disorder has now been diagnosed as a common mood disorder. It is a fact that mood and personality play a large role in identifying a patient with it. But would there be a biological factor in the disorder as well?

“Our levels of serotonin a mood–elevating chemical drop in the winter months causing us to feel down” telegraph.co.uk stated in an article. “Scientists from the Center for Addiction and Mental Health in Toronto Canada have found that as the days become shorter we produce high levels of a protein which interferes with serotonin. The protein is a serotonin transporter which helps the “happy” chemical to flow around the brain. When this protein becomes more active in the winter it soaks up the serotonin that lies between our brain cells causing levels to fall.”

There are many treatments such as antidepressant medication and light therapy but those would be some of the more drastic measures. There are far more fun ways to combat the winter blues such as focusing on New Year’s resolutions relaxing with friends and family or even a teen favorite sleeping.

Elizabethtown Area High School senior Meghan Kreider prefers a similar option.

“I’ve been watching a lot of movies on my laptop. I won’t even get off of my futon” she said. “It’s sad but I live in my ‘man cave’ as I like to call it and stay under the covers.”

And good news for coffee lovers: Time Magazine states that “a recent analysis of data from the massive Nurses’ Health Study found that women who drank more than four cups of coffee a day had a 20 percent lower risk of depression than women who drank less. The research did not include men but there’s little reason to suspect a wildly different effect in them.”

Feelgooder.com offers meeting new people and socializing with old friends as good options to avoiding the doldrums of winter. Another way to beat the boredom suggested Elizabethtown junior Amanda Matta is trying different activities.

“I’ve been doing a lot of strange things I wouldn’t normally do” Matta said. “Like yesterday I came home from school baked chocolate chip cookies polished my riding boots then watched two hours of ‘Big Bang Theory.’ And ate a lot of cookies.”

So if the keys to happiness during the winter months can be obtained through activity exposure to bright lights socializing relaxing eating cookies and drinking coffee it would seem relatively simple to keep from falling into seasonal affective disorder. Personal motivation plays a key role and in the end it is all up to the individual.

Article is from the PennLive.com site. Read the article here.

Tags: Bright light therapy, Depression, Light box, Light Therapy, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Sleep disorders, Teens, Treatment, Winter Blues, Winter Depression
Posted in SAD | Comments Off

Click HERE to see what 50 of our recent satisfied customers have to say!

Archives

Posts Tagged ‘Depression’

Foods to help beat the winter blues

Might Be Time To Talk With Your Doctor.

Blue Monday

Melatonin and Sleep

Melatonin and Sleep

Teens Fight the Winter Blues