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Tag: seasonal affective disorder - Organic Lifestyle Magazine Tag: seasonal affective disorder - Organic Lifestyle Magazine

Beating the Winter Blues – Dealing With Seasonal Affective Disorder Naturally

Seasonal affective disorder, also called the winter blues or SAD, is a type of depression that typically occurs during the fall and winter seasons when days get shorter. The main cause is lack of exposure to sunlight.

This type of depression is more prevalent in latitudes that are farther away from the Equator. Women are three times more likely than men to suffer from it. Stress, of course, can aggravate it and lead to a worsening of symptoms.

When people have less exposure to sunlight, their bodies produce less Vitamin D. Vitamin D is technically a hormone that can only be produced when we are exposed to sunlight. When we do not produce enough vitamin D, our bodies can experience a serious deficiency, which can cause numerous health issues. Vitamin D deficiency has been linked to osteoporosis, diabetes, cancer, and depression. During the winter months, low levels of vitamin D can cause seasonal affective disorder. Thankfully, this is easily treatable.

How To Treat Seasonal Affective Disorder

Treatment of seasonal affective disorder is relatively easy and cheap through exercise, light therapy, and diet.

Exercise

Regular exercise can raise serotonin levels in the brain, helping to alleviate one of the symptoms of seasonal affective disorder. Go for a brisk walk, lift weights at the gym, do yoga, or find some exercise that you enjoy. Feeling miserable by doing some exercise you don’t enjoy will defeat the purpose. Of course, if you can exercise outside, you get the double benefit of exposure to the sun, which helps your body produce more vitamin D. This in turn helps to alleviate your symptoms of depression.

Light Therapy

Light therapy can help the body produce more vitamin D, the cause behind SAD. Spending time outside as much as possible, even on a cloudy day, can help the body produce more vitamin D. If that’s not feasible, special light boxes that produce UVB light can be purchased. These function similarly to sunlight in helping the body produce vitamin D. Caution should be practiced when using them to not stare directly into the light, just as you wouldn’t stare directly at the sun.

Foods That Fight SAD

Of course, eating a diet high in fresh, raw produce is ideal. It is harder to get a variety of fresh produce during the winter months, but not impossible. There are a number of fruits and vegetables in season during the colder months of the year. Kale, cabbage, collard greens, winter peas, and root vegetables are just a few of the vegetables you will find in season. Fruits in season include cranberries, pomegranates, and apples.

In addition to a diet high in raw produce, there are certain foods that can help alleviate the symptoms of SAD including foods high in antioxidants (specifically anthocyanidin), tryptophan, and omega-3 fatty acids. Dark chocolate, high in cocoa, and bananas, high in tryptophan, can help the body produce dopamine and serotonin. Avocados are high in oleic acid while fatty fish and flaxseed oil are high in omega-3 fatty acids. These two types of fatty acids help the brain by lowering inflammation, which in turn aids in the production of dopamine and serotonin.

Conclusion

You do not need to suffer through winter blues every year. Exercise, light therapy, and diet are the primary methods of treatment. Even aromatherapy can help lift your mood when fighting SAD. If you find that your levels of vitamin D and other vitamins and minerals essential to mental health are severely low and that diet and exercise alone are not fixing things, there are supplements that can help alleviate seasonal affective disorder. Vitamin D and B vitamins can help.

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Nourishing Scents for Dismal Winter Months

From hot cocoa to cheery clementines, the winter months are associated with delightful smells. Whether you revel in the pungent aroma of a holiday tree or a sprinkle of cinnamon on a festive dessert, aromatics have a positive effect on wellbeing.

The days are short during the cold months, and that means most of us don’t wrap up the work day in time to have a chance to soak up some sunlight. Less sunlight affects our mood, and the reason goes way beyond the dismal tone of gray days. Serotonin and other feel-good neurochemicals in our bodies are stimulated by natural, full-spectrum light, and without it, sadness, depression, and lassitude can become a problem.

Seasonal Affective Disorder, also known as SAD, is a form of depression that accompanies the change of seasons and can be debilitating. Seasonal Affective Disorder is often dismissed as the “winter blues”, but for many individuals, it is an annual descent into deep melancholy and moodiness. SAD can be treated with light therapy, medication, herbal supplements, and clinical aromatherapy. The latter is a delightful and nourishing tool for self-care during the winter months.

Aromatic medicine is not only ideal for improving mood but also for boosting immunity. Lung-supporting steams, fragrant baths, invigorating showers, cold-soothing chest rubs, and delicious-smelling potpourri take only minutes to create and can make winter an easier passage.

Looking at the scents we most commonly gravitate toward this time of year validates the deeper wisdom of our sense of smell. Here are a few:

Balsam Fir (Abies balsamea)

Balsam fir, the quintessential scent of the Christmas tree, is an uplifting scent that has a wonderful effect on frazzled nerves. Its superpower is the ability to lower excess cortisol in the body and support the adrenals, the body’s stress glands. Balsam fir is the ideal aroma to reach for when exhausted, emotionally spent, fighting a cold or battling the flu, or feeling off kilter from stress. It can be applied to a tissue and inhaled, diluted in unscented lotion or vegetable oil and rubbed on the chest, or added to distilled water in a spray bottle for disinfecting surfaces or clearing the air of unwanted odors. Balsam fir is an uplifting oil that can be inhaled to soften the edge of SAD (Seasonal Affective Disorder) and other forms of depression.

Cacao (Theobroma cacao)

Cacao, the euphoric aroma of chocolate, stimulates serotonin and dopamine within seconds, therefore, flooding the brain with feel-good chemicals and inducing a better mood. Cacao is a good scent to reach for when irritability and holiday stress take the joy out of winter festivities. It is also invaluable in helping to ease cravings for chocolate, white-flour carbs, and sugary treats. Inhaling cacao when a craving comes on can reduce the need to grab the nearest cupcake or candy bar.

Cinnamon Bark (Cinnamomum zeylanicum)

The scent of artificial cinnamon is often sprayed on pine cones and potpourris during holiday time. These chemical imposters greet shoppers at the market and florist, but the real thing is not only better for your health but a great way to increase energy and fight viruses. Cinnamon bark essential oil is a powerful substance and must be used with caution, but its benefits are worth investing in a little know-how. 1 drop or 2 applied to the soles of the feet can ward off influenza and other nasty illnesses. It can be sprinkled onto dry leaves and pine cones for a spicy potpourri that not only delights the nose but uplifts the mood, increases vitality, and wakes up sluggish minds. When diffused into the air via a nebulizer, cinnamon will kill bacteria, molds, and viruses upon contact. *Caution: Cinnamon can irritate the mucus membranes, so please do not inhale directly or allow it to come in contact with the eyes. Do not apply to any other part of the body, only the soles of the feet. **Tip: cassia is a great substitute for more expensive cinnamon for scenting the home or office.

Eucalyptus (Eucalyptus globulus)

Menthol, the major component of eucalyptus, is most commonly used in chest rubs and cough drops. Its slap-you-in-the-face coolness is excellent for bronchial and sinus congestion, aches and pains, and boosting immunity. Add a few drops in Epsom salts or evaporated sea salt for an invigorating, nourishing bath. For a healing steam that can unblock sinuses, ease colds and flu, and improve the effects of winter depression, add 1-3 drops to a bowl of hot water and inhale with a towel over the head. A drop or two is a wonderful addition to natural potpourri: sprinkle 3 drops of eucalyptus, 5 drops balsam fir or pine needle, and 4 drops of sweet orange oil on dried leaves or pine cones. *Caution: do not use near the face or on the chest in cases of asthma, for menthol can trigger asthmatic attacks in some individuals. Avoid the eyes.

Frankincense (Boswellia carteri)

Frankincense, most commonly associated with biblical times, is derived from a resilient desert tree that exudes a fragrant resin when the bark is wounded or slashed. The essential oil is supportive to the lungs, endocrine system, and nerves. It is also a wonderful scent to inhale to increase oxygen in the brain and other tissues. Frankincense is a fine oil to use during meditative times to deepen relaxation and spiritual connection. This oil may be blended with lavender, ylang ylang, and myrrh to enhance its nerve-calming abilities. *Tip: Frankincense is one of the most important essential oils in modern clinical aromatherapy and is used for everything from panic disorders to cancer prevention and treatment.

Peppermint (Mentha piperata)

Peppermint is such a part of everyday life, it is easy to forget its deeply medicinal properties. Found in everything from toothpaste to candy canes, this essential oil is useful for every facet of life and health. It is invaluable for digestive woes, especially after eating too rich foods during holiday time. A few drops can be added to a little vegetable oil or unscented lotion and rubbed on the belly for fast relief of gas, bloating, cramping, intestinal distress, and general indigestion. A speck under the tongue can relieve nausea. Add a few drops in Epsom salts or evaporated sea salt for an invigorating, nourishing bath. For a healing steam that can unblock sinuses, ease colds and flu, and improve the effects of winter depression, add 1-3 drops to a bowl of hot water and inhale with a towel over the head. *Caution: do not use near the face or on the chest in cases of asthma, for menthol can trigger asthmatic attacks in some individuals. Avoid the eyes.

Tangerine (Citrus reticulata)

Tangerine, similar to sweet orange essential oil in scent, is a delightful citrus aroma that induces happiness, calm, and hope when inhaled. It is a gentle oil, especially beneficial for irritable children and a lovely addition to bedtime. It is a great pick-me-up when added to household cleaners, room sprays, potpourri, and air fresheners.

Essential oils are the ideal choice for aromatherapeutic inhalation, but if you don’t have any on hand, simply crush an orange peel or pine needles and inhale deeply; brew a pot of tea with a couple of cinnamon sticks and inhale the steam. With a little fragrance, winter and its challenges can be tamed, and life, just a little bit sweeter.

Sources:
  • Multidimensional Aromatherapy: Clinical, Practical, and Vibrational Applications by Marlaina Donato



How To Fight SAD Naturally This Winter

Seasonal Affective Disorder or SAD is a condition that affects up to 10% of people around the nation in some manner.

Typically, the signs mimic those of depression but only occur during the colder, darker months. Symptoms of SAD can include, but are not limited to, energy loss, desire to be left alone, increased weight gain, increased appetite, and difficulty focusing on everyday tasks.

When you have SAD, the experience can be confusing initially. However, after being diagnosed by a medical professional, you’ll want to take steps to help restore your mind and body to a happier state, regardless of what Mother Nature has in store.

Some people turn to heavy prescription drugs or attempt to self-medicate with alcohol in order to mask their SAD symptoms. Such coping mechanisms can lead to overlapping health problems and long-term health risks. Instead, consider these natural ways to relieve SAD symptoms and start feeling happier:

1. Live in Sunlight… Or Faux Sunlight

When you’re feeling burdened by SAD, you may be tempted to stay indoors in darkened rooms. However, doing so will only fuel your feelings of isolation, loneliness, and gloom. It also will leave you vitamin D deficient, a significant contributor to SAD since vitamin D deficiency has been directly linked to decreased mood, decreased serotonin production in the brain, and other symptoms related to depression.

Understandably, most of us spend tons of time inside when it’s cold, and this leaves us out of sunlight, which is one of the most natural ways to get loads of vitamin D. Yet it’s possible to get vitamin D without stepping out-of-doors by using full-spectrum light boxes. These boxes are a form of “light therapy,” and this treatment is effective for about eight out of ten people suffering from SAD.

The only precautions for users of specialized light boxes are never to look directly at the light with the naked eye because the light box produces light similar to the sun’s rays, and if you are taking any medications, be sure sunlight is not contraindicated.

2. Get Moving

Exercise has been shown to improve mood and can be a boon to your health throughout the winter. Working out in your home, in a gym, or outdoors will improve your overall well-being by boosting serotonin levels to help ward off SAD symptoms. As a bonus, your heart will be healthier, your skin will look better, and your body will feel fitter.

3. Drink More Water

Are you tempted to guzzle caffeine or mixed drinks to alter your mood? Try your best not to give into these cravings. Both will dehydrate you, leaving your body depleted of necessary H2O. The more dehydrated you are, the less able you will be to think clearly. Carry a water bottle with you so you get at least 8 to 10 glasses of the good stuff per day.

4. Keep Yourself on Schedule

Does your schedule tend to change radically during the winter? Do you find yourself in bed for longer periods of time? Don’t sleep your life away; get on a schedule and stick to it. Find a reason to stay up until your bedtime, and then get up at the same time each morning. This will help your body remain on a predictable rhythm.

5. Take a Quick Vacation

If you have the funds to do it, why not take a quick weekend trip to a sunnier spot such as Florida, California or even the Bahamas? Not only will an impromptu vacation lift your spirits, it will also give you a much-needed break from the winter doldrums and SAD.

6. Watch the Carbs

Unless you’re doing a lot of exercise, hold back on munching on processed carbs all day. Cravings for unhealthy foods tend to go up when experiencing SAD. Choose your meals and snacks wisely, and add many fruits and veggies to your diet to boost your intake of vitamins.

7. Speaking Of Vitamins …

Have you forgotten to take your multivitamins? When you have SAD, you need to give your body every advantage possible. The best vitamins to take to ward off symptoms of depression include B complex vitamins and vitamin D. Also consider St. John’s Wort and zinc.

The most important thing to do, of course, is to recognize and acknowledge that something is amiss. By taking action, you’ll be able to weather the winter naturally.

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