SAD, in which depressive symptoms shift with the seasons and frequently worsen in the winter, affects about 1 in 15 of us. So if the shorter days, gloomy weather, and dark mornings are making you feel down, read on for some advice on how to cheer yourself up.
It might be more than simply the winter blues if you notice that you are feeling more down than normal at this time of year. Seasonal affective disorder (SAD), a form of depression linked to the passing of the seasons, affects up to one in 15 of us. And given the situation, it might be even worse in 2021. The signs include a persistently depressed mood, a loss of interest in activities, irritability, daytime sleepiness, difficulty rising in the morning, a hunger for additional carbohydrates, and weight gain. During this time of year, the majority of us can probably connect to at least one of them, but if you can check off the majority of these boxes, you may be a SAD sufferer.
Seasonal affective disorder (SAD) is a kind of depression that has a seasonal rhythm to its onset and remission, according to the NHS website. Because the symptoms of SAD are typically more pronounced and severe during the winter, the condition is occasionally referred to as “winter depression.” Occasionally, those who suffer from the seasonal affective disorder may have summertime symptoms before feeling better in the winter.
WHAT ENSUES SADNESS?
The main contributing factors are all due to the winter’s reduced sunshine availability. This time of year, your body may create more melatonin, the sleep hormone, making you feel drowsy and tired more frequently. The absence of sunlight may also result in lower levels of serotonin, popularly known as the “happy hormone,” which can heighten depressive symptoms. Our body’s biological clock may be impacted by shorter days, which may potentially contribute to the signs of seasonal affective disorder. How can you prevent the seasonal affective disorder from destroying your winter, assuming you don’t go to Australia for the season?
LISTEN TO MY TOP MOOD-BOOSTING ADVICE FOR THIS SEASON…
EXERCISE
Exercise is not only a fantastic stress reliever, but it can also help you sleep better, which will assist in lessening the consequences of those extra-sleepy days. Consider a dancing lesson for an added mood boost or a hot yoga class to warm up (a dance class always leaves me feeling great).
FEAST ON YOURSELF
Naturally, eating correctly is important for your overall well-being, but if you’re experiencing the impacts of SAD, this is even more crucial. Choose protein-rich, balanced meals that will provide slow-release energy and a wealth of nutrients instead of giving in to nagging carb cravings, which will leave you wanting more. For straightforward, healthy food suggestions created particularly for the winter, check out my book Eat Gorgeously.
GET OUTSIDE
It’s crucial to make the most of any sunlight we can get, even if the lack of sunlight at this time of year is one of the main factors contributing to the aggravation of seasonal affective disorder. Make sure you’re leaving the office at midday to grab some daylight and spend as much of your weekend outside as you can since it’s likely that you’re not even receiving those 10 minutes of daylight on your walk to and from the bus or tube stop before and after work anymore. You can truly beat the blues by going for a run a couple of times per week.
SUPPLEMENT
In order for our bodies to produce the necessary amounts of vitamin D, our bodies cannot obtain enough sunlight throughout the fall and winter. Thus, the government advises that we all take a vitamin D supplement. The quickest and most efficient way to take this is as an oral spray that enters the bloodstream immediately. Try the BetterYou spray, which you can use once a day, or look into the Vitamin D Sun tablets from Dr. Nigma Talib.
LUMINARY THERAPY
It seems sense that obtaining more sunlight should lessen symptoms as it is believed that a lack of sunlight is one of the main causes of SAD. Since most of us can’t just jet off to the Caribbean, an alternate remedy is light therapy. There are several SAD lights available on the market, but if your doctor has advised this course of treatment, make sure the one you choose has the required medical approval.
Go to a health professional for more information and guidance if you are concerned that you may be experiencing SAD.
