How to Beat SAD (Seasonal Affective Disorder)

As the days grow shorter in the late fall and early winter, the longer hours of darkness can disrupt our circadian rhythms (body clock) and cause the body to produce too much melatonin, the hormone that increases with darkness and during sleep. The symptoms of SAD may include: sleeplessness, difficulty concentrating, depression, loss of energy, carbohydrate cravings and anxiety. This article will offer you steps to beat SAD.

Difficulty: Easy

Instructions

1. Taking Vitamin D, the sunshine vitamin, might help lessen your symptoms because during the winter months our levels of Vitamin D are decreased. Before taking Vitamin D you should get your blood levels checked to see if they are low. Make sure you take D3, the active and nontoxic form.

2. What we eat can also help or hinder SAD symptoms. I recommend laying-off or cutting back on sugar (including high fructose corn syrup), meat and hydrogenated oils while increasing your consumption of whole foods and fiber. Whole grains, nuts, fruits and foods high in omega-3 fatty acids; such as sardines, olive oil and avocados are wonderful choices.

3. Include organic fruits and vegetables foods as much as possible.

4. Meditation and exercise also play an instrumental part in helping us lower our stress levels while improving our mood. Exercise, any form of movement, is one of the best treatments because it increases serotonin levels, which tend to be low in people with SAD. Begin gradually with 10-12 minutes of walking or other activity per day, building up to 30-40 minutes per day.

Tips & Warnings

• Incorporate some or all of my recommendations for SAD and this season should be happier. Please feel free to contact us at [e-mail] for more individualized nutritional advice.