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Jan01
My winter blues
My winter blues
For few days I was wondering why am I feeling so sad, low and somehow depressed sort…as there was no personal enmities with anyone…professionally too I am doing well….what????
Then suddenly one word came to me “winter blues”…oh yes it could be…yes I got it is winter blues ….oh no…
But I have the solution to enlighten myself and get out of this winter blues…now all of you must be wondering what I am talking about …yup…let me explain that now…
Some symptoms include depression, marathon napping, low self-esteem, obsessiveness over little things, irritability, shyness, and panic attacks. People with seasonal affective disorder may also sleep poorly (although for many hours), partly because they don't have enough serotonin to convert to the sleep substance melatonin.

Winter depression is still a mystery to scientists who study it. Many things, including brain chemicals, ions in the air, and genetics seem to be involved. But researchers agree that people who suffer from winter depression -- also known as "seasonal affective disorder," a term that produces the cute acronym SAD -- have one thing in common. They're particularly sensitive to light, or the lack of it.

As the days get shorter most of us do not feel going after a particular time say 6 p.m. we tend to remain indoors because of cold weather so as aresult most of our outdoor chores remain unaccomplished…result feel irritated…do not get time to meet friends result loneliness…

Many studies have shown that people with seasonal affective disorder feel better after exposure to bright light. It seems simple enough: In higher latitudes, winter days are shorter, so you get less exposure to sunlight. Replace lost sunlight with bright artificial light, and your mood improves….
Have your bedroom lights turn on a half hour before you're supposed to wake up.
Expose yourself to sunlight as early in the morning as you can.

Use artificial light. You can use the light box to effectively lengthen the day: use it before daylight, after the sun sets, or a combination of the two. Increasing the day length by two hours should be effective.
Get Moving

Did you know that one hour of aerobic exercise outside (even when it's cloudy) has the same therapeutic effects as 2.5 hours of light treatment indoors? This is because it raises serotonin levels, which tend to get low when you have the winter blues.

Research has proven that exercising regularly can help ward off depression. Every little bit helps--a mere thirty minutes of daily physical activity can decrease symptoms of mild to moderate depression by upwards of 50 percent.
Watch your cravings! When your serotonin levels are low, one of things your body tends to do is to crave food high in carbohydrates, especially high-sugar foods like junk food and soda, because they raise serotonin levels.

Eat wisely. This means, pushing away the leftover cake and eating sensible carbs to stimulate serotonin. Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole. Eating wisely also means watching the caffeine, which suppresses serotonin.

Take a multivitamin containing vitamin D-3 daily. Vitamin D is created by the sun's rays on the skin, and therefore declines during the winter. Although studies on the effect of vitamin D supplements on seasonal depression have come up with varied results a good multivitamin will also help with energy levels.

Take up a winter activity

Do not be a couch potato: I know you will crave for paranthas, ladoos, panjiri and other desserts to make yourself happy….beware it will all add up calories and increase weight…so please eat healthy options like
Popcorn
Oatmeal
Nuts
Egg whites for omelets
Peanut butter
Prewashed veggies
Fruit
Whole grain crackers and bread
Cottage cheese
If you really want to munch on…do not stuff yourself.

Tommorrow we will talk more about foods that help you in combating winter blues.

for further queries you can consult our e clinic
sunainakhetarpal.zest.md


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