Seasonal Affective Disorder (SAD) is frequently called “the blues”. SAD has been linked to a shortage of natural light which causes a decrease in our body’s neurotransmitters (serotonin and dopamine, for example). Basically: our bodies suffer from a shortage or lack of Vitamin D from natural sunlight. Obviously, one way to prevent or decrease the symptoms is to get more sunshine during the day. This may or may not be possible depending on where you live.
When daylight is shorter and the nights are longer, we are often prone to negative moods and SAD. SAD affects people all over the world, usually over the fall and/or winter months. Symptoms may even start at the end of summer as sufferers anticipate less sunlight and more symptoms. SAD may cause you to feel nervous, anxious, fatigued, depressed, and lethargic. You may find it difficult to concentrate, decrease your social interactions, and be plagued with negative thoughts. Finding natural remedies and alternatives to decrease fatigue and boost your mood and energy is preferred by most people to medications, such as anti-depressants. However, there are definitely times when they may be required.
Although it is common among people of all ages, especially young women, it can be a serious condition. Unfortunately, SAD can be hard to diagnose because many of the symptoms are similar to other depressive disorders.
Some common symptoms of SAD
Depression and lack of motivation
Prolonged anxiety & stress
Tiredness and/or fatigue
Insomnia
Weight gain as one takes in too much “comfort” food
Difficulty concentrating or focusing.
Difficulty with memory
Wanting to be alone and isolated
Many emotional symptoms including: being short-tempered, irritable, being easily agitated
Decrease in libido
Experts have repeatedly discovered that exercise has a positive affect on our mood and symptoms of depression. Aerobic or non aerobic, moderate, or mind-body exercises boosts neurotransmitter levels. Tai Chi, Qigong, or meditation alleviate symptoms of depression in addition to having amazing benefits for your body, mind, spirit, and wellbeing.
Traditional Chinese Medicine treats the person holistically and looks to restore balance and harmony in the body. It uses one or more modalities, for example, acupressure, acupuncture, Chinese herbs, massage, cupping, Qigong and/or Tai Chi. Research on Tai Chi and Qigong has shown that both can improve mood, quality of sleep, and immune system function, as well.
I love this old Chinese saying, which is perfect as we approach winter:
“Move a little during winter, have one less illness;
Be lazy a little during winter, have one more bowl of medicine.”
Regular practice (notice I mentioned “regular”) of Qigong and/or Tai Chi, as well as meditation (if you desire), might be just the ticket to feeling better as our days become shorter. We know that both Tai Chi and Qigong increase your intake of oxygen, improve your circulation and lymph system drainage, increase your serotonin levels in the brain, as well as boost your mood, improve your emotional control and happiness, and relax your body. Your joints, muscles, and internal and external organs function better. Bottom line: your mental and physical health improve without medication!
As we enter this season, don’t neglect to get enough sleep and to dress according to the weather. Note that in Traditional Chinese Medicine, it is believed that when your feet are cold, it will influence your internal organs because they are the furthest body part away from the heart.
During the Fall and Winter, when it is cool and dark, it is a good idea to increase your diet in warming foods and drink. Foods rich in Vitamin D have also been known to improve depression and sadness. Think fish (like tuna), nuts, and some dairy.
Another option is to purchase a light or light bulbs, or even an alarm clock which mimics natural sunlight. These can be used in conjunction with the suggestions/recommendations above.
One more time: It is important that your exercise be consistent, especially for the first three months in order to make exercising a habit. According to Dr. James McDeavitt, professor of Physical Medicine and Rehabilitation at Baylor: When you stop the activity, you "likely extinguish the habit faster than you built it.”
The good news is that you don’t need to go through another long fall/winter season with “the blues”!
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