My OperaSome Tips...
Sunday, February 15, 2009 8:56:55 PM
This is from an email that I received. I'm just passing it on to you...
Natural Ways to Kick The Winter Blues
Whether you officially have S.A.D. (Seasonal Affective Disorder) or just a mild case of the winter blues, these slow, frozen months inevitably take their toll. S.A.D. symptoms are so common, that you might not even know you're suffering. Signs include feeling sleep deprived, craving comfort food, gaining weight, and anti-social behavior. There's a good chance these seem familiar, as 70-80% of S.A.D. sufferers are women. Below, the first of our two-part guide to beating winter depression.
Fresh air and exercise is the number one boost. As daunting as it can feel to slide on your Uggs and face the cold, the reward of the sunlight and endorphins truly can't be beat. The sun's rays send a signal to your brain to suppress the secretion of melatonin, a hormone that makes people tired and pull inward. Melatonin is beneficial for sleep, but if we're trying to function with it in our system, we become lethargic, disoriented, irritable and moody. Fact: Nearly everyone with a mood disorder suffers more in the winter because of excess melatonin in her system.
If it's always gloomy where you are, consider light box treatment (but consult a therapist first). They say sitting next to these bright boxes for 30 minutes in the morning alters your "circadian rhythm," which is the 24-hour cycle in the biochemical, physiological, or behavioral processes of living beings. This rhythm is important to our sleep cycle, and also suppresses that secretion of melatonin.
Those cravings we talked about, don't give in to them. Anything filed under comfort food usually involves carbs, sugar, saturated fats and salt, which only offer momentary comfort, and end up making you feel even more sluggish and sad. Also, a quick rise in blood sugar is known to cause hypoglycemia, a symptom present in stressed-out people. Hypoglycemia has been associated with aggressive behaviors, fatigue, headaches and irritability. By the way, an average craving lasts 10 minutes, and we know you're stronger than that. Walk, read, talk, or meditate it off. The healthiest, happiest option in winter? Fish, which is full of Omega-3 and fatty acids. Foods rich in B vitamins and Omega-3s are known to lift your sullen spirits.
Another note about diet during the cold months--try combining whole food carbs with proteins. Light amounts of carbs have a calming effect, raise your serotonin, and the protein helps with your energy and alertness. Eat fattening foods, but the good kind of fat. Store up on foods like nuts, avacodos, and olive oil. Good fat intake during winter months is key, as low-fat diets are linked to depression. (That size-2 girl in the cubicle next to you might not just be bitchy, she could be suffering something serious).
Hit up your local hippie drugstore. Try Kava Kava, which works on the central nervous system to relax you and straighten out your sleep cycle. It also relieves tightened muscles and tension headaches. Passion Flower is another good winter supplement, as it causes a mild tranquilizing effect which is calming without sedating. (If you take Rx Drugs, please check with your physician first to make sure there is no bad interaction).
Make sex your drug. Have more of it with your spouse. Sex can be a healthy high-- an orgasm releases endorphins which play a big role in one's happiness and sense of calm. Endorphins' chemical structure is similar to the highly addictive opiate morphine, so they also naturally relieve pain. Moderation--especially in the trying winter months--is key.
Natural Ways to Kick The Winter Blues
Whether you officially have S.A.D. (Seasonal Affective Disorder) or just a mild case of the winter blues, these slow, frozen months inevitably take their toll. S.A.D. symptoms are so common, that you might not even know you're suffering. Signs include feeling sleep deprived, craving comfort food, gaining weight, and anti-social behavior. There's a good chance these seem familiar, as 70-80% of S.A.D. sufferers are women. Below, the first of our two-part guide to beating winter depression.
Fresh air and exercise is the number one boost. As daunting as it can feel to slide on your Uggs and face the cold, the reward of the sunlight and endorphins truly can't be beat. The sun's rays send a signal to your brain to suppress the secretion of melatonin, a hormone that makes people tired and pull inward. Melatonin is beneficial for sleep, but if we're trying to function with it in our system, we become lethargic, disoriented, irritable and moody. Fact: Nearly everyone with a mood disorder suffers more in the winter because of excess melatonin in her system.
If it's always gloomy where you are, consider light box treatment (but consult a therapist first). They say sitting next to these bright boxes for 30 minutes in the morning alters your "circadian rhythm," which is the 24-hour cycle in the biochemical, physiological, or behavioral processes of living beings. This rhythm is important to our sleep cycle, and also suppresses that secretion of melatonin.
Those cravings we talked about, don't give in to them. Anything filed under comfort food usually involves carbs, sugar, saturated fats and salt, which only offer momentary comfort, and end up making you feel even more sluggish and sad. Also, a quick rise in blood sugar is known to cause hypoglycemia, a symptom present in stressed-out people. Hypoglycemia has been associated with aggressive behaviors, fatigue, headaches and irritability. By the way, an average craving lasts 10 minutes, and we know you're stronger than that. Walk, read, talk, or meditate it off. The healthiest, happiest option in winter? Fish, which is full of Omega-3 and fatty acids. Foods rich in B vitamins and Omega-3s are known to lift your sullen spirits.
Another note about diet during the cold months--try combining whole food carbs with proteins. Light amounts of carbs have a calming effect, raise your serotonin, and the protein helps with your energy and alertness. Eat fattening foods, but the good kind of fat. Store up on foods like nuts, avacodos, and olive oil. Good fat intake during winter months is key, as low-fat diets are linked to depression. (That size-2 girl in the cubicle next to you might not just be bitchy, she could be suffering something serious).
Hit up your local hippie drugstore. Try Kava Kava, which works on the central nervous system to relax you and straighten out your sleep cycle. It also relieves tightened muscles and tension headaches. Passion Flower is another good winter supplement, as it causes a mild tranquilizing effect which is calming without sedating. (If you take Rx Drugs, please check with your physician first to make sure there is no bad interaction).
Make sex your drug. Have more of it with your spouse. Sex can be a healthy high-- an orgasm releases endorphins which play a big role in one's happiness and sense of calm. Endorphins' chemical structure is similar to the highly addictive opiate morphine, so they also naturally relieve pain. Moderation--especially in the trying winter months--is key.
