Article - Beating the Winter Blues

It was a dark and stormy....afternoon? Unfortunately, that's how it is this time of year. The skies are dark when we get up and the sun sets before many of us have gotten home from work. The cold rains and snow that are typical of the season can make us feel like the sun will never shine again. Many of us become lethargic and mildly depressed, a feeling referred to as the "Winter Blues". This feeling can creep up slowly or hit you fast, lingering for just a few days or lasting until spring.

What causes the winter blues?

Studies have not determined the exact cause of Seasonal Affective Disorder (SAD). According to Dr. Norman Rosenthal, author of Winter Blues: Everything You Need to Know About Seasonal Affective Disorder, most cases are caused by a lack of sunlight during the winter months. Some studies suggest this causes a drop in serotonin, a brain chemical that regulates mood and hunger. Other studies say that our bodies produce more melatonin, a brain chemical that helps us sleep, when it is dark out. Either way, most agree that this winter phenomenon can affect us physically and mentally.

Symptoms of the Winter Blues:

• Difficulty waking up at your usual time.

• Becoming more easily irritated and annoyed with family and co-workers.

• Strong cravings for carbohydrate-rich foods, especially chocolate and sweets.

• A feeling of apathy or disinterest in things you have always enjoyed.

How common are the winter blues?

According to Dr. Rosenthal, 1 in 5 Americans are affected each year. People who live in northern sections of the country are more likely to develop symptoms than those in the sunnier south.

If you are experiencing the winter blues, the staff at Dynamic-Living.com offers these ideas and tips:

Let the light in!

One of the most effective treatments for the Winter Blues is to get more exposure to the natural light of the sun. Some ways to brighten your life include:

• Take a walk outside in the sunshine whenever possible. Even short exposures will be helpful.

• Open any blinds or curtains and bask in the sun's rays periodically throughout the day.

• Use artificial daylight therapy, like the Day-Light Lamp, to compensate for the lack of natural sunshine. Light boxes emit high intensities of light of 2,500 to 10,000 lux (as compared to a normal light fixture that emits 250 to 500 lux) and produce similar effects to the sun's natural rays. Thirty minutes to an hour of exposure each day can make you feel a lot better.

• Take a vacation to a warm and sunny location. It will give you something to look forward to in the dreary weeks and give you some much needed sun!

Food affects your mood!

Most people gorge on high sugar, low nutrition snacks this time of year. This puts your body, and mood, on a roller coaster of highs and lows while the sugar is being absorbed. There's a better way to eat to improve your outlook. These examples may surprise you:

• Eat a banana every day. Like turkey, bananas contain tryptophan, a protein that converts to serotonin. Low levels of serotonin are believed to be a factor in depression.

• A little chili pepper can spice up your mood, because the capsaicin in the chili peppers stimulate endorphins that cause a euphoric feeling.

• Salmon and chicken are rich in vitamin B3, which helps convert energy in the body. Even a mild B3 deficiency can cause fatigue and depression.

• Eat raw, fresh fruits and vegetables, along with raw nuts and seeds. These foods will give you more energy because they are high in vitamins and low in preservatives.

• Beef, beans, peas and some nuts are rich in iron and may boost your energy level.

Consistent sleep and exercise patterns increase your energy.

Exercise and sleep patterns affect our stress levels and general health. Not enough of one or the other can leave us feeling lethargic, adding to the depression.

• Good sleep habits, like going to bed and getting up at set times every day help your body re-establish your biological clock, which is particularly important when you don't have the sun to be your guide.

• These two activities, exercise and sleep, play well together. Exercise reduces stress and burns up unused sugar, leaving you more relaxed and physically tired, promoting a good night's sleep.

We all know the dark days of winter will eventually come to an end. However, it can be hard to hang onto this thought as the winter months drag on. If you begin to feel down, give some of these ideas a try to help shake the blues until the spring flowers bloom again.

© Copyright 2006 Dynamic Living, Inc.
Dynamic Living Newsletter may only be redistributed in its unedited form. Written permission from the editor must be obtained to reprint or cite the information contained within this newsletter.

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