The days are getting shorter and colder and unfortunately this means that many of us will begin to experience the winter blues. Many people find that they experience symptoms of depression in the winter months that seem to vanish as soon as spring and summer roll around. Seasonal Affective Disorder, or SAD, can affect anyone during any season but seems to be most common during the winter months. Luckily by understanding what causes SAD, we can begin to find natural ways to combat it without having to resort to drugs.
What Causes SAD?
- Lack of sunlight exposure — In the winter, many of us are on our way to work before the sun comes up and on our way home after the sun goes down.
- Lack of vitamin D — Present in sunlight, vitamin D has been shown to affect parts of the brain that are linked to depression.
- Disrupted sleep cycle — With the number of daylight hours decreasing, the body’s internal clock may change and therefore affect your wake/sleep cycle and disrupt your circadian rhythms.
How can I treat SAD?
- Light therapy — Because so many individuals suffer from SAD, a special Light Box was developed. By placing the light box on your desk at work, or by your table at home, you can absorb the light that your body craves.
- Vitamin D supplementation — By taking a vitamin D supplement you are helping to replace what you would be getting from natural sunlight. Eating foods rich in vitamin D like oily fish, mushrooms, and almond milk can help as well.
- Get outside — Not only will you get more sunlight this way, your body will benefit from being active and getting exercise. Endorphins are one of the best ways to fight depression.
- Sunrise simulation — In addition to light boxes, there are dawn simulators that can be placed in the bedroom. A soft light turns on and then gets gradually brighter as time passes to help your body maintain its normal sleep cycle.
Of course SAD can be quite difficult to combat at times and for some, these methods may not be enough. If you feel you may be suffering from severe depression, it is always best to speak with your doctor to see what treatments are right for you.
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