| | SAD - SEASONAL AFFECTIVE DISORDER | How can you boost your mood during the winter months?
We're just getting started with winter....and it can be long! Let's get ahead of it!
As the winter months go on, it is not uncommon for people to feel down and unmotivated. We'd like to help you get a head start to hopefully avoid this! For most people, this feeling will go away after a few days. However, in Canada up to 6% of individuals can be diagnosed with what is called Seasonal Affective Disorder (SAD), and up to 15% can experience a milder form of SAD. This is when that low mood lasts longer, and can present with other signs such as isolation, lack of energy, negative thoughts, and weight gain, just to name a few. SAD is most often experienced during the winter months as there is less exposure to sunlight. We take the sun for granted sometimes, but sunlight is actually very important for human beings… it literally influences our hormones! When we are exposed to sunlight, serotonin is released from the brain. Serotonin is our ‘happy hormone’, or ‘happy chemical.’ During the winter months, we tend to see less sunshine, and therefore release less natural serotonin from our brains. Here are some tips to help combat SAD during the winter months: Get more sunlight and fresh air – In the winter the sun rises earlier, so get outside for an early walk before work. Or maybe you can set up your workspace in front of a large window to maximize on natural light during the day. Exercise regularly – Exercise helps regulate hormones in our body! When we exercise, we can actually help to increase serotonin and endorphins, which in turn will boost our mood. Find a reason to get out into the community – In the winter, we tend to hibernate. When we have fewer social interactions, this can contribute to depression by making people feel alone or isolated. Try to find a social group to attend weekly or find a volunteer position during the winter months. This can give us social interactions, support, hold us accountable, and often we find joy in helping others around us! Supplement with Omega-3 Fatty Acids, Vitamin D, and Vitamin B (folate) - Fatty acids help with brain health, Vitamin D is known as the ‘sunshine vitamin’ and Vitamin B deficiencies can further impair the use of serotonin in the brain. Stock up on these supplements, or increase the intake of foods like fish, walnuts chai seeds, and leafy greens! Self-care with modalities like acupuncture and chiropractic – Both of these medicines give momentum to the body to be in a better state for healing. Our nervous system plays a huge part in our mood. When our nervous system is stressed, we are stressed. Things like acupuncture and chiro can help calm the nervous system and rebalance hormones in our bodies, giving us the best chance to heal and be happy!
Find natural sunlight, keep moving, nourish yourself, and find friends and activities that bring you joy! And always remember, winter is part of a cycle. |
|
|
