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Don't Let SAD Darken Your Mood
When winter approaches, do you glide into a gloomy mood? Do you crave starchy foods? Do you notice changes in your energy level and sleep habits? If the shifting seasons seem to affect you this way, then you might have SAD.
SAD stands for Seasonal Affective Disorder, a form of depression. In the northeastern United States, it is believed that SAD may affect as much as 10 percent of the population. And women are more likely than men to get SAD.
While doctors aren't exactly certain what causes SAD, many believe a disrupted "body clock" — or circadian rhythm — caused by seasonal changes may be to blame. Limited daylight and outdoor activities during the winter months are often blamed for SAD.
"SAD has been described as a primitive hibernation response — like a bear going into hibernation," explains Peter Harris, M.D., medical director of Meridian Behavioral Health Services. While typical depression is associated with insomnia, loss of appetite, and weight loss, people suffering from SAD tend to have increased appetite, weight gain, lack of energy, and a tendency to oversleep.
Ways To Lift Your Mood
If you think you might have SAD, Dr. Harris says there are ways to treat the symptoms. One way is through light therapy. Research shows that light can help get the body clock back in sync. "Light therapy works, but it must be a special bulb that delivers the sun's spectrum of colors and the sun's intensity," says Dr. Harris.
If you use light therapy, Dr. Harris cautions you must be faithful. "Skipping even three days can result in a return of all symptoms."
There are other ways you can treat SAD on your own. Dr. Harris suggests that you eat properly, sleep regular hours, be more active, and spend time with others. Socialization can help improve your mood if you have SAD, and may even help prevent SAD in the first place.
"SAD responds well to medications," advises Dr. Harris. "You should not be reluctant to take them if your doctor recommends them for your use."
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Quiz
1. Exercise can produce the following results:
- Prevent depressive symptoms
- Treat major depression
- Both A and B
2. How much do you need to exercise to improve your mood?
- Work out daily for 16 weeks.
- Make time for one session.
- Exercise twice a week for 10 weeks.
3. Which is the best exercise for depression?
- Aerobic activity
- Strength training
- Both A and B
Check Your Answers
1. C "Some evidence shows that exercise may help prevent depressive symptoms even in high-risk adults," says Karen Kavanagh, director of fitness at Meridian Life Fitness. "Exercise also contributes to high self-esteem and positive feelings of well-being."
Research also suggests that, by itself, regular exercise can treat major depression as effectively as therapy and antidepressant medicine.
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Karen also says that exercise may release mood-enhancing chemicals in the body, such as serotonin or beta-endorphins. Or exercise may improve other factors, such as boredom or sleep problems, which contribute to depression.
2. B Even a single, 25-minute workout can improve your mood, research says. But for the most mood-boosting benefits, you'll need to exercise on a regular basis.
3. C Aerobic exercise and strength training appear to offer similar benefits for treating and preventing depression. Karen suggests that if you want to start an exercise program, follow these guidelines:
- Choose an activity you like, such as walking or jogging.
- Start exercising slowly. Over time, build up to at least 30 minutes of moderate exercise most days of the week.
- Check with your physician before starting any exercise program.
Meridian Life Fitness, with four convenient locations in Monmouth and Ocean counties, offers many exercise programs to keep you in good mental and physical health this winter. Call 732-295-1778 for more information.
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