Beat The Winter Blues! with Lee Clark
posted in Exercise Science |With the winter days giving us shorter days and less exposure to sunlight we may be starting to feel the winter blues. This may leave us more susceptible to manifestations of SAD (seasonal affective disorder). A condition that can bring the following symptoms:-
• lethargy
• increased or decreased appetite
• lack of motivation
• Irregular sleeping patterns
But don’t worry help is at hand!!
There are many different strategies that can be employed to prevent or limit this condition:
Eating Healthy foods to boost serotonin
Serotonin is a neurotransmitter produced in the brain known to influence the functioning of the cardiovascular, renal, immune, and gastrointestinal systems. It is a transmitter in the modulation of anger, aggression, body temperature, mood, sleep, sexuality, appetite and metabolism.
There are some serotonin-rich foods that can increase levels serotonin in the body. Avocadoes, kiwi fruits, pineapples, plums, bananas, walnuts, pecans, butternut squash, eggplant and tomatoes are all serotonin-rich foods.
Exercise away the blues
With cooler days and even colder nights in winter many people find it somewhat of a chore to exercise as frequently as in the warmer months. Becoming more sedentary in the winter months is another reason why the blues may creep in.
When we exercise endorphins are released into the bloodstream which can cause a ‘high’ known by runners as the ‘runners high’. Exercising for 30 minutes a day, three to five times a week resulting in the release of endorphins can reduce anxiety and depression significantly.
Make your own light show!
Lights that mimic sunlight have been proven to aid in the production of serotonin and reduce many symptoms related to SAD. Therapeutic full spectrum lights contain at least 10,000 lux (a measurement of the light intensity) and have filtered or eliminated harmful UV rays. These lights range in price from $150 to $300 depending on the manufacturer.
Non-therapeutic Full spectrum lights are available from such stores as IKEA but are not as dramatically effective compared to the therapeutic lights.
In summary, keeping an eye on your eating habits, changing a few light bulbs and exercising regularly are a proven way to beat the winter blues.
GOOD LUCK!!