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As the days get colder and darker, many Americans feel burden of depression It is related to seasonal changes.
About 10 million are affected by seasonal affective disorder, a condition that alters people’s mood and energy.
This disorder, also known as SAD, adversely affects women. According to the , women are four times more likely to be diagnosed with SAD than men. Boston University researchers,
For many people, SAD can be debilitating and disruptive – possibly even leading to substance abuse.
“I was like, Oh my God, I’m sad. I don’t want to leave my house. And also, I really want to do drugs because that’s what I’m addicted to,” Rosie Kuska, of a balanced life Peer-recovery coach and care coordinator told Great Falls 3 krtv,
However, experts say staying proactive and taking measures other than last-minute vacations to the Maldives can make a big difference this fall and the upcoming winter.
embrace the sun (lamp)
Don’t look at the sun! But consider sitting under a sun lamp or light box.
The products mimic outdoor light and it is believed that the light can produce a chemical in the brain that lifts your spirits and fights fatigue.
“Prolonged periods of darkness and lack of sunlight disrupt your sleep-wake cycle, and sunlight helps restore it,” says Dr. Robert Cain, a family medicine practitioner. cleveland clinic,
You can find them online – some for less than $100.
get Smart
Eating certain foods — many of which are staples of the Mediterranean diet and contain essential nutrients — may help combat SAD symptoms.
those foods Include antioxidant-rich dark chocolateBlueberries, salmon and spinach.
Salmon is a good source of happy hormone-maintaining vitamin D, which many Americans are deficient in during sunless winters.
Psychologist Susan Albers tells the Cleveland Clinic, “The food we eat affects not only our mood, but also our sleep patterns and our energy levels.” “And that can affect us throughout the day.”
A D-Wine Supplement
Vitamin D protects bone and immune health, and researchers say so can also control mood,
“It helps the nerve cells retain serotonin, so they can actually be used instead of being released through inflammation,” said Dr. Brad Berg, MD, pediatric medical director at Baylor Scott & White in Round Rock. KVUE,
According to researchers at Oregon State University, the body normally gets vitamin D through sunlight — but most Americans still don’t meet daily requirements.
Taking supplements or multivitamins can help people get the recommended amounts. People aged one to 70 should get 600 international units and those older should get 800. Mayo Clinic They say.
Break a (cold) sweat and touch the grass
working out in the cold It may take a little bravery, but going outside for exercise might be just what you need.
researchers say Working up a sweat regularly can help regulate mood, and being outdoors Also generates positive emotions.
power of friendship
Being social is also an effective strategy for dealing with SAD.
Make sure to meet friends and stay involved in your social circle and regular activities.
“It is important to keep symptoms to a minimum and avoid isolation by meeting someone for dinner, going for a walk with a couple of friends, or attending a night game.” [positively affect] There’s someone who needs relief.” Rochester Regional Health gives advice.