Beat the seasonal gloom
The leaves are beginning to turn to their brilliant color show. Piles of firewood are appearing all around. The apples are turning red and delicious. But for some, the shortening days trigger an acute awareness of the descent toward winter, and with it comes a tangible loss of energy and enthusiasm, or worse: seasonal depression.
Maybe its just a psychological realization that summer is once again behind us for a year, or perhaps just a reminder that time is indifferent to us, and places today so quickly into yesterday, and yesterday into the quickly fading collection of ever-blackening memories. Whatever the reason, for many there is a physical reaction to the change. Fortunately, there is an extensive menu of things we can do to combat and even prevent the dropping of our spirits.
You may have already heard that 鈥渄iet and exercise鈥� are both important when addressing the seasonal reaction, and while this is certainly true, let蘑菇视频 focus on less known remedies. Besides, good diet and regular exercise are always recommended for those who want the best health.
The first method you may not have heard of is light therapy. This is a technique of sitting under or in front of a full-spectrum light source for 30 minutes or more. Some sources say it is most effective in the morning because it triggers an internal sleep clock called the Circadian rhythm. This internal clock runs on a 24-hour cycle. Disruptions can deprive us of sleep, which can then cause health problems by throwing off physiological, biological and chemical functions affected by sleep.
Full-spectrum bulbs are pretty easily available in retail stores and on-line. In fact, it wouldn鈥檛 hurt one bit to always light our homes with them, but in summer we get ample full-spectrum light from the sun if we take the time to avail ourselves of it. If you don鈥檛 care to install these bulbs in the general house, you can use a 鈥渓ight box鈥� on your desk, for example. To obtain a light box, you can improvise with a lamp, or actually search for and purchase one for the express purpose.
Another light therapy option is a 鈥渄awn simulator.鈥� These are alarm clocks, but instead of waking you with music or beeping, they produce light that gradually increases in intensity to simulate the sun. Many models of these are available, but the best ones use full-spectrum light so that they simulate sunlight. It should go without saying that to the extent possible, get outside in winter on sunny days to enjoy whatever sun there is. For those who can, a week in a sunny and warm location is absolutely a legitimate therapy. I was fortunate enough to travel to Nevada, Texas, the Carolinas, and California during late fall and winter months over the past 20 years, and it was incredibly reviving every time.
I had one friend that installed a special skylight that let in real sunlight, and then switched to full-spectrum, so that no matter what the weather, there was ample quality light in the room. Of course, let as much light in your house as you can; open blinds and trim trees that restrict light in the home.
For those who are into herbal supplements, there are some that have been reported to help when used in conjunction with exercise and good diet. St. John蘑菇视频 Wort has long been touted for its effectiveness on types of depression.
According the the esteemed Mayo Clinic:
鈥淭his herb is not approved by the Food and Drug Administration (FDA) to treat depression in the United States, but it蘑菇视频 a popular depression treatment in Europe. It may be helpful if you have mild or moderate depression, but should be used with caution. It can interfere with a number of medications, including antidepressants, HIV/AIDS medications, drugs to prevent organ rejection after an organ transplant, birth control pills, blood-thinning medications and chemotherapy drugs.鈥�
Omega-3 fatty acids have a good deal of evidence behind them on their benefits on cardiovascular health. They are found in cold-water fish, flaxseed, flax oil, walnuts and some other foods. They are being studied as a possible treatment for depression. While considered generally safe, in high doses, omega-3 supplements may interact with other medications, so if you are on medications, you should consult a qualified naturopathic doctor.
Melatonin is another supplement recommended by The Mayo Clinic. This is a synthetic form of a hormone occurring naturally in the body that helps regulate mood. A change in the season to less light may change the level of melatonin in the body. Taking melatonin could decrease winter-onset SAD. Safety in children or with long-term use in adults has not been determined, so again it is wise to do further research and consult a qualified natural healing doctor if you are in any doubt.
Mind-body therapies that may help relieve seasonal depression symptoms include: Acupuncture, yoga, meditation, guided imagery and massage therapy.
These types of therapies are increasingly more accessible. For example, there are numerous free videos of guided imagery and the like on Youtube.
Please note, for those of you who enjoy alcohol, it is technically a depressant, so while it may bring temporary pleasure, it may aggravate a bad situation long-term. Please consider exercising extra restraint if you are someone who is afflicted with seasonal depression.
One last suggestion is to consider a quality multi-vitamin, and/or a quality green super-food drink such as Barlean蘑菇视频 Greens. Proper nutrition and micro-nutrient in take are always important, but for those fighting seasonal depression, they could literally be lifesavers. If you happen to enjoy any winter sports such as skiing or ice hockey, so much the better. Being active is always a preferred lifestyle, and no more so than when the sun starts to let us down for the season.