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The symptoms of Seasonal Affective Disorder (SAD) include depression that returns seasonally, usually in the winter when there is less sunshine, increased appetite, especially cravings for sugar, oversleeping,
sluggishness and low mood.
Things you can do:
Exercise, Exercise, Exercise: Studies show that exercise is at least as effective as medication for depression and of course, it needs to be regular and consistent, but it doesn't have to be lengthy. Even walking around the block
can be beneficial.
Protein: Make sure you are eating protein in your diet. Protein, especially first thing in the morning helps to stabilize your blood sugar which reduces cravings. It takes longer for your body to digest protein, so you don't tend to
get as hungry and protein supports the production of important amino acids.
Light Therapy: Using a special lamp that provides 10,000 luxes of light has been proven to positively effect SAD. These lamps are available through the internet or eBay. You could search by typing "Light Therapy" into your search
engine.
Cut down on sugar: This is sometimes easier said than done, but it is certainly easier when you've added more protein to your diet. I've made a point of only eating sugar after I have protein. This makes a difference in the impact
the sugar has on your system, but remember ALOT of things have sugar in them. Read the labels to be sure.
Vitamins: Some vitamins that are particularly helpful are Vitamin C, 500 to 5,000 mg a day, Vitamin B complex, 50 mg (be sure to take this with food in the morning-I take it only once/week because it can actually cause too much
energy like a coffee buzz and interfere with sleep). Zinc, 15 mg (also take with food).
Over-the-counter supplements for mood: SAMe, which is a substance found in tissue throughout the human body is helpful for mood and the added bonus of supporting joints. Scientists don't know why it works, but it does for many
people (I can attest to this, but be sure to start with the lower dose and monitor your sleep. If you notice your sleep pattern changes for the worst, try cutting the dosage down).
St. John's Wort is an herb (hypericum perforatum) that has proven helpful for mood, but use caution, there are many significant drug interactions when taking it, be sure to consult your physician if you are taking other medications
(including birth control).
Meditation:A regular practice of deep breathing and intentionally focusing on something other than thinking is helpful to get us away from obsessive negative thinking. A consistent practice generally brings more peace and serenity
to your day-to-day life.
Positive thinking:Deliberately choosing the focus of your thoughts by directing your attention to what you choose rather than allowing the flow of your natural thoughts can significantly help to shift moods.
It's important to observe yourself and learn to listen to your body for guidance in choosing what will work best for you. Most importantly, if it's sunny, GO OUTSIDE and soak it in.
I wish you all a happy and healthy New Year!
Newsletter Archives:
October 2008 - When I Express Myself I Command Respect/Book Review: Dare to Be Yourself by Alan Cohen
November 2008 - I'm Willing to Be Wrong/Book Review: I Thought We'd Never Speak Again by Laura Davis
December 2008 - Choice Points/Book Review: Why Your Life Sucks and What You Can Do About it by Alan Cohen
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