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Winter Blues and SAD

As the days grow shorter, shorter too grows the memory of sunshine and warmth. This change in weather may leave many of us feeling particularly low and we may develop Seasonal Affective Disorder (SAD). This is also known as ‘winter blues’ and in many people is caused by lack of light. In fact (SAD) is said to affect half a million people worldwide between September and April.

What are the symptoms of SAD?

During the fall and winter months, those affected by SAD may have regularly occurring symptoms of :

  • depression
  • excessive eating a craving for sugary and/or starchy foods
  • excessive sleeping
  • weight gain

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Tips for avoiding the
winter blahs, blues, or SAD

  1. Expose yourself to as much bright light as you can. If it is a sunny day, go outside as much as you can. If it is gray and overcast, use as much light indoors as you can.
     
  2. Stay physically active. Begin your physical activity before the blahs get you. Daily exercise has been shown to be helpful, particularly when done outdoors. For those who tend to crave sweets during the winter, eating a balanced diet may help one's mood.

  3. Eat Foods to Improve your Mood. Up your intake of protein and complex carbohydrates. Consume foods that are high in tryptophan such as oil-rich fish, avocados, turkey and dried apricots and eat in conjunction with complex carbohydrates such as banana, oatcakes, apples and walnuts.

  4. Consume fruits and vegetables. They contain many nutrients including antioxidants essential for a Good Mood. Try berries, broccoli, melon, oranges, pumpkin, peppers, spinach and tomatoes.

  5. Eat avocados, bananas, beans, carrots eggs, lentils, nuts and seeds. These contain B-vitamins that are helpful in their ability to improve mood.

  6. Eat Brazil nuts, pumpkin seeds, whole grains, and sunflower seeds. They contain zinc which is critical for a good mood and to combat stress.

  7. Stay positive! Try to establish a mental set that will help you to enjoy the wintertime. It is going to happen, so gear yourself to get pleasure out of it.

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