As the days get colder and darker, many Americans feel the weight of seasonal depression.
About 10 million people suffer from seasonal affective disorder, a condition that changes people’s mood and energy.
This disorder, also known as SAD, disproportionately affects women. Women are four times more likely to be diagnosed with SAD than men. Boston University researchers.
For many people, SAD can be debilitating and destructive, potentially leading to increased substance abuse.
“Oh my god, this makes me sad. I don’t want to leave the house. And I really want to get drunk because I’m used to it.” Rosie Kuska, The Sober Life A peer recovery coach and treatment coordinator told Great Falls: 3 KRTV.
But experts say taking proactive, mitigation measures beyond a last-minute holiday to the Maldives could make a big difference this fall and the coming winter.
Embrace the sun (lamp)
Don’t look at the sun! However, consider sitting under a sun lamp or light box.
The product mimics outdoor lighting, and it is believed that the light can trigger chemicals in the brain that uplift the spirit and fight fatigue.
Dr. Robert Cain, a family medicine specialist, said: “Long periods of darkness and lack of exposure to sunlight can disrupt sleep-wake rhythms, and sunlamps help reset the rhythms. cleveland clinic.
You can find it online. Some cost less than $100.
Chow down smartly
Eating certain foods (many of which are staples of the Mediterranean diet and contain essential nutrients) may help relieve SAD symptoms.
These foods include antioxidant-rich dark chocolate, blueberries, salmon, and spinach.
Salmon is a good source of vitamin D, which maintains the happy hormones that many Americans lack during the sunless winter months.
“The food we eat affects not only our mood, but also our sleep patterns and energy levels.” Psychologist Susan Albers told the Cleveland Clinic. “And that can affect us throughout the day.”
D-Vine Supplements
Vitamin D protects bone and immune health, researchers say: You can control your mood.
“It helps the nerve cells retain serotonin so they can actually use it instead of having it leak out through inflammation,” said Dr. Brad Berg, medical director of pediatrics at Baylor Scott & White Round Rock. KVUE.
The body normally obtains vitamin D through sunlight exposure. But most Americans still don’t meet their daily requirements, according to researchers at Oregon State University.
Taking a supplement or multivitamin may help you get the recommended amount. People between the ages of 1 and 70 should receive 600 international units, and those older than that should receive 800 international units. Mayo Clinic says
Sweat (cold) and touch the grass
It may take a bit of courage to exercise in cold weather, but getting outside for some exercise may be just what you need.
researchers say Sweating regularly can help regulate your mood. being outdoors It also creates positive emotions.
the power of friendship
Acting socially is also an effective strategy for combating SAD.
Meet friends and stay involved in social circles and regular activities.
“Avoiding isolation is essential to keeping symptoms to a minimum, and meeting someone for dinner, going for a walk with a friend or two, or participating in a game night can (have a positive impact) on someone in need.” Rochester Regional Health I advise you.
