TEN EASY STEPS TO BEAT WINTERTIME BLUES
By David Edelberg, M.D.
Symptoms of SAD (Seasonal Affective Disorder) include Depression, brain fog, easy sleep, carb cravings and weight gain.
At the very heart of the wintertime blues is the lack of the feel-good brain chemical serotonin. When the gray winter days in the Northern Hemisphere arrive, the serotonin you stored up in the sunny summer months starts declining. At the same time, your brain’s stores of sleepinducing melatonin increase, making you feel like a hibernating bear.
Women are the major victims of wintertime blues because all women start life with less serotonin in their brains than men. But if you’re someone trapped in a darkened wintertime life, with no hopes of wintering on the Costa Del Sol, you can still beat the wintertime blues and get your life back. Basically, you’ll need to pull out all the stops and do everything you can to stimulate your brain to make more serotonin. This includes lighting up your life, exercising, taking a couple of common supplements, and timing your intake of good carbohydrates throughout the day. Below are ten low-cost steps you can take right now to banish the wintertime blues:
Go outside and walk briskly with your face in the light —even if it’s gray— for 20 minutes every day. Both the light and the exercise will kick up your good serotonin. Of course, if the wind-chill outside will deep-freeze your face, then go to a health club with windows, and exercise as close to the bright light as possible.
Keep your curtains or blinds pulled open all the way so sunlight (or daylight on cloudy days) can pour into your living/work space.
Paint your walls light colors—they’ll reflect the light
If your car has a sunroof, let in the light while you drive
Increase the wattage of your light bulbs.
Take supplements of 2 grams fish oil and one B complex 100 every day
Eat a small amount of high-quality carbs with every meal and throughout the day. Fruits, nuts, veggies, and whole grains are among the best choices, as are beans, soups, and oatmeal.
If PMS is causing excess depression, increase consumption of feel-good carbs. However, if you want your weight to remain steady, choose high-fiber complex carbs rather than starchy white foods
Try alternative therapies such as acupuncture, herbal remedies, flower essence therapies like honeysuckle, mustard, and sweet chestnut, massages, and Reiki.
If after trying the above ideas your symptoms haven't
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