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Feeling blue this winter? Seasonal Affective Disorder, or SAD, is a type of depression some people deal with during winter. Here’s how you can reduce feeling SAD.
With the onset of winter, the colder and darker weather can have a serious impact on your emotional well-being. If you experience lack of energy, your mood is low and you find it quite hard to get up in the morning, you might be experiencing the effects of Seasonal Affective Disorder (SAD). Also known as ‘winter blues’, the symptoms of this particular type of depression usually appear in autumn and stay throughout winter, when daylight hours are at their shortest. While the exact cause of SAD is unknown, according to research it might be a result of reduced exposure to natural light (sunlight) during winter months. The lack of sunlight can impact upon several of the body’s functions, for example, the production of melatonin, body’s sleep hormone may increase and the production of serotonin, which affects appetite, mood and sleep, may be lower etc. Another likely cause is a predisposition to produce less vitamin D – thanks to the lack of winter sunlight.
Though it is important to seek professional help, here are a number of ways to reduce seasonal affective disorder symptoms.
Eating a well-balanced, nutritious diet is the first step. Those suffering from SAD symptoms usually feel like indulging in white, starchy carbohydrates and sugary food items, but consuming such foods will only cause more cravings. The key is to eat the right kind of carbs: complex (or low impact) carbohydrates that impact less upon the blood sugar levels. Go for fibre-rich fruits like bananas and apples, nuts, beans, whole grains and leafy green vegetables. To help fend off sugar cravings, add some protein-rich foods in your diet too.
When it’s cold outside, the last thing you want to do is leave your house and go to the gym, but exercising for 15 minutes at home can definitely help. A little stretching or push-ups can go a long way. Exercise triggers the production of our mood-boosting endorphins or natural “feel good” brain chemicals which can elevate your feeling of well-being as well as help de-stress. Also, Yoga postures, such as a supported child’s pose, can help people suffering with SAD.
Lack of sunlight is one major cause of SAD; the action of sunlight on our skin causes us to manufacture vitamin D, a very important biochemical. So, it is essential to take a vitamin D supplement and make extra efforts to incorporate vitamin D-rich foods in your diet. You should look for a high IU while getting as much daylight as you can. According to studies we should look for vitamin D supplements of at least 600 IU daily.
Combining sunlight – or simply natural light – with a walk outside can do wonders for your mood. While sunlight encourages the body to boost production of vitamin D, you’ll also reap the rewards of nature, which studies have shown can reduce stress, anxiety and high blood pressure. Try getting some outdoor light within two hours of waking up in the morning; this will help alter your mood and feel more positive.
