Seasonal Effective Disorder ~ A.K.A. ~ "The Winter blues" ~ How to stay Happy & Energised Through Winter...
by Therapeutic Massage & Integrative Healing at Rachaels Place Of Practice on Saturday, April 14, 2012 at 8:35am ·
As
we approach the cooler months and less hours of daylight i thought it
fitting to discuss the dreaded "Winter Blue's" that many people
experience in varying degrees as winter descends...
What it is ~ what causes it & what simple natural steps can you take to keep those happy healthy vibes going right through till next spring :)
S.A.D. is basically caused by a lack of sunlight penetrating the skin or the optic nerve in the eyes which in turn can create an hormonal imbalance that contributes to feelings of low energy and lack of passion for life. One of the most active hormonal chemicals that may decrease due to a lack of Vitamin.D (sunlight) is called "Serotonin" which helps maintain mood balance and those happy feelings.
The hormone melatonin also appears to be involved. In animals, melatonin regulates hibernation and is secreted in the dark. It causes drowsiness, and humans have more of it in their bloodstream during winter than summer.
For most people with S.A.D, it takes two or three days of bright sunshine to elicit a reversal of symptoms.
Some other natural remedies include:
Soak up the morning light. Get as much natural light as possible between 6:00 A.M. and 8:00 A.M. Get outside and go for a walk, or at least sit by a window.
Eat foods containing the amino acid tryptophan. The carbohydrate craving common in people with this disorder is thought to be caused by decreased levels of the brain neurotransmitter serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Foods rich in tryptophan include Chicken, turkey, Tuna, Salmon & and egg whites.
Avoid self-medication with alcohol or caffeine. Caffeine may give you a brief lift, but it can also cause anxiety, muscle tension, and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
Engage in regular aerobic exercise. Aim to exercise outdoors in the early morning hours.
Eat lunch outside. If you can't get out in the morning light, at least get out on your lunch break. Even if it's cloudy, the natural light will do you good.
Maintain a regular schedule. Keep your body's clock in sync by rising and retiring at the same time each day, even on weekends or days off from work.
Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house.
Yoga. Specifically a round of sun salutations each morning preferably outdoors of near a sunny window.
Take Vitamins & Herbal Supplements such as: Vitamin D.
St Johns Wart & Damiana ~ available from your local "Happy Herbs" shop. (For Coffs Harbour people - that's the city centre mall.)
As with all supplements ~ seek professional medical advice prior.
Happy Sun Soaking and blessings for a joyful winter...
Be Well
Rachael :)
What it is ~ what causes it & what simple natural steps can you take to keep those happy healthy vibes going right through till next spring :)
S.A.D. is basically caused by a lack of sunlight penetrating the skin or the optic nerve in the eyes which in turn can create an hormonal imbalance that contributes to feelings of low energy and lack of passion for life. One of the most active hormonal chemicals that may decrease due to a lack of Vitamin.D (sunlight) is called "Serotonin" which helps maintain mood balance and those happy feelings.
The hormone melatonin also appears to be involved. In animals, melatonin regulates hibernation and is secreted in the dark. It causes drowsiness, and humans have more of it in their bloodstream during winter than summer.
For most people with S.A.D, it takes two or three days of bright sunshine to elicit a reversal of symptoms.
Some other natural remedies include:
Soak up the morning light. Get as much natural light as possible between 6:00 A.M. and 8:00 A.M. Get outside and go for a walk, or at least sit by a window.
Eat foods containing the amino acid tryptophan. The carbohydrate craving common in people with this disorder is thought to be caused by decreased levels of the brain neurotransmitter serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Foods rich in tryptophan include Chicken, turkey, Tuna, Salmon & and egg whites.
Avoid self-medication with alcohol or caffeine. Caffeine may give you a brief lift, but it can also cause anxiety, muscle tension, and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
Engage in regular aerobic exercise. Aim to exercise outdoors in the early morning hours.
Eat lunch outside. If you can't get out in the morning light, at least get out on your lunch break. Even if it's cloudy, the natural light will do you good.
Maintain a regular schedule. Keep your body's clock in sync by rising and retiring at the same time each day, even on weekends or days off from work.
Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house.
Yoga. Specifically a round of sun salutations each morning preferably outdoors of near a sunny window.
Take Vitamins & Herbal Supplements such as: Vitamin D.
St Johns Wart & Damiana ~ available from your local "Happy Herbs" shop. (For Coffs Harbour people - that's the city centre mall.)
As with all supplements ~ seek professional medical advice prior.
Happy Sun Soaking and blessings for a joyful winter...
Be Well
Rachael :)
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