Suffering with SAD
Seasonal Affective Disorder (SAD) is a type of depression that tends to set in during the change of seasons, particularly from summer into fall and winter. SAD is characterized by low energy levels, weight gain, food cravings (particularly carbohydrates) and a general feeling of hopelessness. Although SAD most often occurs during the onset of winter, according to the American Academy of Family Physicians, episodes can also occur at the onset of summer, usually with reversed symptoms.
Natural Treatments
If you find yourself suffering from mild episodes of depression during seasonal changes, try making a few natural changes to your lifestyle to ease the symptoms. Get some daily exercise, even if it is only a walk. The weather in the winter can make it harder to walk outside; if that is the case, move around indoors. Jumping jacks, running in place or even going up and down stairs a few times will get your blood moving. Exercise has been proven in studies to help the body release certain neurotransmitters, such as endorphins and serotonin. According to a paper published by Bryn Mawr College, these neurotransmitters can stimulate the nervous system and give you a "feel good" feeling and help fight depression.
Increase your vitamin D intake in the fall and winter. Because the sun helps the body's production of vitamin D, levels drop substantially in the winter. The Journal of Nutrition, Health and Aging reports a study that claims vitamin D is important in treating Seasonal Affective Disorder. If you spend time outdoors, you will not need to take extra vitamin D in the summer, as the sun helps you produce what you need.
Another small step you can take is simply making your house brighter. Open up the curtains and let all of the light in that you can. Lack of sunlight can cause a drop in serotonin (the feel-good transmitter) and an increase in melatonin (makes you want to sleep). Adding more light can make your inner circadian rhythm stay as normal as possible, according to the Mayo Clinic.
Medical Treatments
If you find yourself with severe depression because of SAD, see your physician. He may recommend anti-depressants or light therapy. Light therapy is high exposure to very bright light. Light exposure can alter the chemicals in your brain, much the way natural sunlight can. Light therapy is believed to reset your body's circadian rhythm.
Tags: Affective Disorder, Seasonal Affective, Disorder, circadian rhythm, fall winter, find yourself, Treatments find