SAD – Seasonal Affective Disorder

The clocks go back tonight! To be honest this fills me with utter dread. The SAD is on it’s way!

Actually Seasonal Affective Disorder (SAD – how appropriate)/ Winter Blues/ Winter Depression has been looming since the middle of September. The nights are closing in, the mornings are now dark when the alarm goes off and even the birds are quieter! The sandals have been confined to the back of the wardrobe and the salad is now being replaced with hot soups and casseroles.

SAD affects many of us – the reason for me to blog about this is because so many friends and Clients are already struggling with the symptoms of SAD;

• Lethargy
• Carbohydrate craving
• Mood swings
• Weight gain
• Weepiness
• Difficulty waking
• Increased sleep
• Difficulty concentrating
• Decreased libido
• Withdrawal from family and friends
• Depression/anxiety/irritability

You may even have physical aches and pains;

• Headaches
• joint pain
• Sinus Problems

Ironically it has taken me two days to write this blog! Once I get an idea for a blog I can normally write it in a couple of hours! Damn that SAD!

It is thought that the hormone serotonin decreases considerable during the winter months. Serotonin is the “happiness and well being” hormone. Many of us can suffer with down days where the serotonin drops slightly but that is normal. Seasonal Affective Disorder affects sufferers for up to 40% of the year. That is a long time!

So what can we do to improve these serotonin levels?!

SAD lamps are clinically proven to help SAD sufferers. They contain 10,000 Lux, this is almost identical to sunlight. The majority of normal indoor lights contain only 500 lux. Sitting in front of a SAD lamp for just an hour or two a day can help considerably in lifting moods. If you think, the majority of us get to work before the light is up and return home after dark. If you are lucky you may see a bit of day light in your lunch hour but that is hardly enough. I have many clients who rely on these SAD lamps to get them through the Winter months. Over the years the price has come down and you can get them for approximately £50.

I am a huge believer in Vitamin D3. Vitamin D3 occurs naturally in sunlight and is essential for bone strength and the absorption of Calcium. If we aren’t getting it from natural sunlight we need it from food or supplements. If you want to get a supplement, find one as natural as possible. Philip Days’ Credence website is always a good choice. http://www.vitalminerals.org/zen/. However, Holland and Barrett is also a place I frequently visit!

Vitamin C is also essential, our immune systems are also struggling this time of year. Viruses are loving us at the moment, keeping our Vitamin C levels up is also necessary. Again if you are going for a supplement choose a natural one. Not ascorbic acid.

Exercise:

Exercise is known to raise mood levels. Sometimes the thought of going out for a run or just getting outside is the hardest bit! I don’t know anyone who has walked back into the house regretting that hour of exercise (unless you have been injured!)

 

 

 

Nutrition:

For the majority of us Autumn and Winter mean sweet comforting foods. Cake! And lots of it! Whilst this may raise sugar levels quickly, giving instant gratification, those sugar levels can drop just as quickly leaving you with the same low feelings as before, or even worse. Avoid,  No! don’t avoid! Just cut down (a lot) on the white foods, ie, white rice, white flour, white pasta etc. Eat plenty of white meat, seasonal vegetables, brown rice and pasta – brown is good -lots of lentils, especially in casseroles and soups, just shove them in!

Allow some “me” time, have a massage, Reflexology, a Facial or get your nails done.

The Ayurvedic Face Massage doesn’t just leave your face rejeuvanated it leaves you feeling totally energised from the tips of your toes to the hair on your head!

Have a massage, back, neck and shoulders. Relax with some soothing oils and allow the knots in your back to loosen and disappear, the muscles to melt and the mind to relax!

Reflexology is fabulous for the Winter Blues, stimulating the endocrine system, it can raise your “happiness” hormones, stimulate your digestive tract which can help get rid of the sluggish feelings, improve  your energy levels and give a huge boost to your general well being.

Getting your nails done is always a boost! Relaxing and having a chat whilst your nails are filed, cuticle and painted is enough to put anyone in a good mood and with Gelish Varnish you know you can leave the Treatment room without smudging them within seconds of getting in the car!

So! Let’s not allow SAD to beat us! We can beat it and glide into the spring months with renowned enthusiasm with Health and Fitness intact!