Seasonal Depression
Winter can be a beautiful time of year. The first clean, fresh-fallen snow blankets the ground in a shroud of white bliss and nature goes to sleep to heal and grow into the green beauty she will become in the spring. This is a beautiful concept and is a vital part of the circle of life. But it can also be a difficult time for some folks who deal with seasonal depressions.
Shorter periods of daylight lead to a reduction in Vitamin D, which works with the hormone system in our body. The changing hormone production may include fewer amounts of dopamine and serotonin, some of the feel-good hormones that our body produces that keep us happy and well-balanced. The reduction in these hormones can lead to depression, insomnia, and joint pain. This condition is generally seasonal and will dissipate in the spring when more sunlight is available. However, it still needs to be dealt with in the meantime. Here are a few tidbits of information that may be helpful.
Supplementing Vitamin D in the winter will keep our Vitamin D levels up and ensure we are getting enough for our body size and lifestyle. Multivitamins contain about 400 IU of Vitamin D, which is enough to avoid rickets, but not enough to initiate the healthy production of hormones that we need. Check with a nutritionally-savvy health care provider to see if this is something you should add to your daily diet. Vitamin D is low-cost and comes in tablets, capsules, gel caps, and liquid forms.
Open the curtains in the daytime. Letting in the natural light helps with the production of the hormones that make us want to get up and do something. And studies have shown that natural sunlight coming through the window kills a lot of bacteria that are in the air. So not only will you be helping yourself deal with depression, you will be keeping your home clean, as well. And if you need, turn on the lights in the daytime. Saving energy is great, but if using lights makes a difference in your health, it’s well worth the extra few pennies.
Take up an inside hobby. Things that can be done inside to keep your thoughts occupied on something productive. Depending on your level of health, this can be anything from reading that stack of books that have been waiting to trying some online exercise videos. I do my spring cleaning in the winter; shampooing carpets, polishing doors and cabinets, relining shelves. Then in the spring, I can be outside in my yard.
Eat hot food. The warmth of the cooked food brings a feeling of comfort that is so necessary during bouts of depression. Hot soups, roasted vegetables, hot pieces of bread are not only tasty but also nutritious for our whole being, body, and mind.
Interact with live human beings. We are creatures who need company, and being inside more in the winter can somewhat isolate us from other people. Go to lunch with a friend, or take turns providing lunch at each other’s homes. Join a group of folks with similar interests to yours. Movies, museums, and concerts are great activities that can be done inside.
Take a walk when weather permits. Wrap yourself in layers of clothing to keep warm, and take a stroll through the neighborhood or shopping area. Twenty minutes of walking with help boost your feel-good hormones.
Keep a positive thought. This cold dark time of year will pass and the longer days and warmer temperatures will be here again. Focusing on this being a temporary thing can help to lessen the symptoms you may be feeling.
by, Sharry Smith, LMT
