The winter months are notorious for accepting that second helping of dinner, opting to sleep in longer and maybe pouring an extra glass of wine. Although it is natural to see slower activity during the dreary season, these behaviors can lead to Season Affective Disorder (S.A.D). Psychologist, Dr. Elaine Ducharme, offers natural remedies to combat SAD.
- We are what we eat: The old adage has everyone thinking twice about their eating habits, but in the cold we tend to favor those carbohydrates such as sweet or salty foods. Cookies and chips do serve as comfort foods, but that only lasts so long. Dr. Ducharme suggests opting for high protein and high fiber snacks such as low fat cheeses and nuts. “During the winter, we all seek out warm comfort foods. Apples with a small amount of peanut butter keeps our blood sugar levels more constant and our moods more stable,” she recommends. Aside from snacking, savory soups are always a great choice not only to counter the cold, but to give us a sense of comfort simply because they take longer to eat than let’s say, Oreos. “Try experimenting with great low fat recipes in the crock pot."
- Physical contact: Bearing the snow and wind may not always be pretty, but simple exercise for 30 minutes can bring much relief to days stuck in the house. Exercise is known to increase levels of certain neurotransmitters such as serotonin and norepinephrine, which at lower levels result in depression as well as SAD. If a brisk walk around the block doesn’t entice you, then a good alternative is a hug. “Helping others, watching funny movies, snuggling with your [significant other] or even a pet really do help us feel better. Physical contact is really soothing so don’t be afraid to ask for hugs!”
- Let there be light: A common practice in places where daylight is short-lived, a light box can be a handy tool to not only brighten up your environment, but your spirits as well. According to Dr. Ducharme, most physicians recommend 10,000 lux and for users to stay within two-feet of the light box with usage about 30 minutes per day. “I have a few patients that use a light and have definitely noticed a difference in mood. [It is not always possible] for people who go to work in an office or cubicle without windows [to be regularly exposed to sunlight.] That is when a light box can be particularly helpful.
- Feel Better Naturally: If healthier comfort foods, exercise and the simple switch of a light don’t relieve you of your S.A.D symptoms, then you can always turn to more concentrated remedies. For those who choose not to opt for medication, there is always the option of herbal products and decaffeinated teas. “A product called Rescue Remedy, made by Bach, which can be purchased at most health food stores can really help lift the mood for some people. It has a very tiny amount of alcohol in it, but it is primarily made from flowers. They even make a form of it for pets!” Dr. Ducharme says.
Lastly, Dr. Ducharme iterates that seeking the help of a professional to find the cause and remedy of S.A.D can be seen as equally effective treatment. “The psychologist can help you sort out what may be related to lack of sunlight and other things causing stress/depression that are making the seasonal issues worse.”
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
