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Natural ways to fight seasonal depression
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As the holidays approach, and the days get shorter, many people find themselves battling seasonal depression, also known as seasonal affective disorder (SAD). There are several ways to beat the symptoms of SAD, effectively and naturally.
SAD can present itself in many ways, including feelings of hopelessness, anxiety, loss of energy, social withdrawal, oversleeping, lack of interest in things you enjoy, appetite changes (especially cravings for foods high in carbohydrates), weight gain, difficulty concentrating and processing information. If you experience any of these symptoms during the late fall and winter months you are probably a victim of seasonal affective disorder.
Originally, SAD was thought to be caused entirely from lack of sunlight during the winter months and/or rainy seasons. However, further research has shown that it is actually a result of increased levels of melatonin (a chemical manufactured in the brain), and decreased levels of serotonin (also manufactured in the brain). Melatonin is a good chemical that normally regulates sleep, but, too much can lead to feelings of depression and inhibiting the production of serotonin. Serotonin, on the other hand, is responsible for a general feeling of well-being, happiness, and peace of mind.
In order to combat these feelings of depression, you need healthy ways to increase your natural production of serotonin. Fortunately, there are several all-natural ways to do this:
- Get as much sunlight as you can. Even during the winter months, there are plenty of times when the weather is nice enough to bundle up and take a brisk walk. Take advantage of these and get some fresh air.
- Convert to full spectrum lights. As the weather chills, many people find themselves spending more time indoors. Change the lights in your home and office to those that provide at least some compensation for the lack of natural sunlight. Full spectrum lights are not quite as good as natural sunlight, but they do help.
- Exercise. It's no secret that you feel great after a good workout. That is because after physical exertion, your body naturally produces more seratonin than it does when you are inactive. Research has shown that the increase in seratonin from brisk exercise can last throughout the day. Take advantage of physical exertion to feel better emotionally.
- Eat foods that increase your seratonin level. Have you ever wondered why you sometimes crave carbohydrates and/or sweets? These foods increase serotonin production. But, there is a much healthier way to increase serotonin production without running the risk of weight gain. It is not a commonly known fact that foods high in protein and/or tryptophan (turkey and salmon are two good sources) also have the same effect. However, in order to process the extra protein and tryptophan, your body also needs an adequate supply of vitamins C and B6. (Good food sources of B6 are: garlic, tuna, cauliflower, bananas and sunflower seeds.)
- Eat more fish. Omega 3-6 fatty acids are scientifically linked to serotonin production. A study was conducted in Nordic countries with unexpected results. The lowest incidence of winter depression occurred in Iceland where the only major deviation from the inhabitants of other far north countries was the amount of fish consumed (225 pounds per person per year, as opposed to 50 pounds average in the United States). Subsequent studies have proven the positive effects of a high protein diet (with more fish) to be highly beneficial in combating seasonal depression.
- Use a negative ionization air filter. Although scientists have not been able to discover why this one works, it has been proven to alleviate the symptoms of depression in up to 46% of the cases examined.
- Do something you enjoy. There have been a multitude of studies conducted that prove conclusively--doing something you enjoy actually raises your serotonin level. So, set aside at least one hour per day to do something you love doing. You, your family, and your friends will all thank you.
For more on SAD: Visit the Mayo Clinic's page describing Seasonal Affective Disorder.
NOTE: The author is not a medical practitioner, this article is provided for information only. If you suffer from severe depression, it is best to contact a professional mental health care provider.
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