As these amazing summer days continue to wane and we move deeper into the decreased light, shorter days, and cooler temperatures of fall and winter, one of five people, mostly women, may suffer from a seasonal mood disorder called SAD or Seasonal Affective Disorder?
Symptoms of SAD include:
- A recurrence of melancholy during the fall and winter with it’s disappearance in spring and summer.
- A desire to sleep, sleep, sleep or the opposite, increased insomnia.
- Increased cravings for sweet, sugary and starchy foods.
- Increased weight gain.
- A desire to isolate and withdraw from social activities.
People who are aware they have a tendency towards SAD are starting NOW with self-care treatments, which might include:
- Getting back on track with vitamin D. Your dose should be individualized with typical doses at 2,000 – 5,000 IU’s a day, sometimes higher.
- Bring out the SAD lights! 10,000 lux lights for 20-30 minutes a day. Lower lux lights work but you will need to use for a longer time each day.
- Stay consistent with exercise which stimulates the secretion of the neurotransmitters endorphin and serotonin that help us f-e-e-e-e-l better.
- Acupuncture and massage can also stimulate endorphins….
- Try aromatherapy – the use of therapeutic grade essential oils distilled from plants – in your bath or shower water, in room diffusers or applied topically. Lemon and other citrus oils can be helpful as can peppermint….
- Increase cold water fish in your diet and/or add Omega 3 oils, probiotics and adaptogenic herbs may also be helpful.
If you or a family member have a history of SAD, you are not alone. Knowing what to do for self-care is the best form of prevention.
Wellness e-tip: A Resource
Join me November 4th at the Freeland library, 6:30 – 8:00 pm, for a more in-depth look at SAD and to continue the discussion about self-care treatments.
To Your Health! Salud!