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Combat SAD

Thursday, February 2nd, 2012

With the start of the winter season, many people begin feeling more tired, sluggish, and slightly depressed which can be a result of a condition called Seasonal Affective Disorder.

Ten to 20 percent of people experience a form of winter-onset SAD, a type of depression that starts in early winter and usually disappears during the sunnier days of spring and summer.

Symptoms of SAD can include loss of energy, depression, anxiety, oversleeping, and appetite changes. It is normal to have some days when you feel down, but if you feel down for several days at a time, and you find that you are no longer interested in activities that you normally enjoy, it may be a good idea to talk to your doctor.

No one knows the root cause of SAD, but there are several factors that are likely to play a role in the condition. One factor may be your biological clock. It is common to have several gray, dreary days during the winter and this reduction in sunlight may disrupt the body’s internal clock which tells you when you should be awake and when you should be asleep. This disruption in circadian rhythm may lead to feelings of depression. Another cause may be a disrupted balance of melatonin and serotonin levels, which both play a role in affecting mood.

Additionally, factors that may increase your risk of SAD include:

Being female.
Living far from the equator.
Family history of SAD.

Whether you are experiencing SAD or just have a mild case of the ‘Winter Blues’, Mercy suggests these simple tips to beat the blues:

Exercise: Exercise is not just good for helping you maintain a healthy weight; it also helps you relieve everyday stresses. You will find yourself with more energy and in a better mood.
Eat a healthy diet: Avoid processed and refined foods such as white breads, rice, and sugar. These foods zap your energy levels and can adversely affect your mood. Instead, eat more complex carbohydrates found in whole wheat breads, brown rice, fruits and vegetables, and drink lots of water.
Get some sun: Even though it is dark and cold outside, it is healthy to spend as much time outdoors as possible. While inside, open your blinds and let the sunlight in.
Relax: Everyone gets busy and bogged down with work and chores, but make sure that you take time for yourself. Whether you try yoga and meditation, or take time to read a book before bed, relaxation can help alleviate stress and refresh your energy.
Get some sleep: With a busy schedule it can be difficult to get enough sleep. However, aim to get 7-8 hours of sleep each night and try to keep your bedtime and wake-time consistent; this way, you can regulate your sleeping patterns and you will have more energy. Avoid oversleeping, as this may leave you more tired. Naps also help in re-energizing your body.

Tags: bright light boxes, Bright light therapy, Diet, Exercise, Light box, Light box therapy, Light Boxes, Light Therapy, Light therapy boxes, light therapy for sad, SAD, SAD light, SAD light boxes, SAD light therapy, SAD lights, Seasonal Affective Disorder, seasonal affective disorder light, Seasonal affective disorder light therapy, Severe Depression, Winter Blues, Winter Depression
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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
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Feeling Blue?

Thursday, January 26th, 2012

From the Mayo Clinic blog, a Mayo Clinic doctor talks Seasonal Affective Disorder.

When fall colors fade and winter rolls in with its increasingly cold temperatures and dwindling daylight, there’s a good chance you’ve felt sluggish, moody and like you’re stuck in a funk.

Those symptoms are typical of someone experiencing seasonal affective disorder, or SAD, a type of depression that typically occurs during the winter months.

Symptoms include sleeping too much, overeating, loss of energy, social withdrawal and difficulty concentrating. People in cold climates and Northern states are more likely to experience SAD.

While many people periodically experience some elements of SAD in winter , Mayo Clinic psychiatrist Robert Auger, M.D., says you should seek professional help if your symptoms begin to affect your ability to perform at work and/or begin to take a toll on your personal relationships.

Seeking clinical help is particularly important if you begin to feel hopeless, think about suicide or find yourself turning to alcohol for comfort or relaxation, he says.

Dr. Auger offers these tips to keep your mood and motivation steady throughout the winter:

Get outside – There is no substitute for natural light. If you work during the day, try to go for a walk during a break or lunch.
Light therapy boxes can help boost your mood when you’re unable to get outdoors.
Get regular exercise – At least three times a week for 30 minutes.
Stay social – Interact with family and friends on a regular basis.

Tags: 10000 lux, Bright light therapy, Light box, LUX, Mayo Clinic, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Winter Blues, Winter Depression
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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
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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
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