Jan-15-2020
Seasonal affective disorder, or SAD, is a type of depression
that’s related to changes in the seasons. Symptoms usually start in the fall
and continue into the winter months, leaving you feeling less energized and not
like yourself. The specific cause of SAD is unknown but some disruption in your
body’s internal clock and a decrease in your serotonin and melatonin levels may
be factors.
If you start to feel the winter blues setting in, there’s a
couple ways to help you improve your mood and stay motivated. Just follow these
tips to feel healthier and happier all winter long:
Exercise. Exercise helps relieve stress, improve your mood and
increase your energy. Physical activity releases endorphins, which help
increase feelings of well-being and improve your energy level. For maximum
benefits, try to get 30 minutes of physical activity most days of the week. Any
type of exercise is welcome, including low-impact aerobic activities such as
walking and dancing, or even tai chi and yoga. If you’re new to exercise, check
with your doctor first.
Eat healthy. A well-rounded diet including fruits, leafy greens,
vegetables, whole grains, lean protein and dairy can help boost your energy.
Lean proteins carry amino acids and omega-3s that are a great source of energy
and can help you beat fatigue. Research has shown that leafy greens help the
body produce serotonin, a chemical whose levels sometimes decrease when SAD is
present.
Get some sun. The reduced level of sunlight in the fall and winter may
disrupt your body’s internal clock, so it’s important to soak up the sun to
improve your mood! So if the sun peeks its head out from behind the clouds,
take advantage and spend some time outside. But if the days are mostly grey,
you can try light therapy. This technique uses a light box to mimic natural
outdoor light and help your brain create more feel-good chemicals (such as
serotonin) to improve your mood. Always check with your doctor before starting
a new therapy routine.
Catch some Zzs. To keep your energy and mood up, make sure to get around
eight hours of sleep per night. The change in season can disrupt your sleep
patterns and mood. Create a relaxing routine before bed to unwind from the day
and help you sleep better. You might take a warm bath or shower, listen to soothing
music or use essential oils before bed.
Stay social. Sometimes when we start to feel down, we want to be by
ourselves. However, it’s important to take time to enjoy social activities with
family and friends. They can help boost your mood, offer support and reduce
your feelings of isolation. Grab coffee with an old friend, join a new club or
workout class, or volunteer at a local organization. Helping others is one of
the best ways to expand your social network, meet new people and gain
inspiration to make positive changes from those around you.
More than just the winter blues?
If you’re finding it hard to boost your mood, it may help to
make an appointment with your doctor. He or she will provide professional
advice on how to start feeling more like yourself.
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