Seasonally Affective Disorder, usually known as SAD, is a condition which affects substantial numbers of people in winter, when days are short and sunlight is seldom seen.
People who suffer from SAD experience anxiety, stress, sadness, lack of energy, increased eating, poor sleep patterns, tiredness and loss of interest in sex and personal contacts.
These symptoms mimic those of clinical depression which is a more serious year round affliction.
SAD typically begins in Fall and extends through till Spring when it will gradually correct itself.
SAD is caused by lack of exposure to sunlight and the shorter days in winter.
If you have experienced the symptoms for two years or more, in a row and only in Winter, then you probably suffer from SAD.
There are a number of things you can do to cure this condition or at least to control it.
You should talk to your physician about the symptoms and get his approval of course.
Treating SAD sufferers with exposure to bright light has proven effective in many cases.
Ordinary household lighting emits 500 LUX (light intensity) or less whilst a bright summer day will have sunlight at 100,000 LUX or more.
Light boxes which emit 10,000 LUX light are available and can be found on the internet.
Sitting 1 to 3 feet from this high intensity light for 20 minutes or more, while eating breakfast or reading the newspaper, can be very beneficial and will generally bring some relief within a few days to two weeks.
If improvement is not felt with 20 minutes of exposure it can be gradually lengthened to 45 minutes.
The light boxes are equipped with a UV ray filter to prevent overexposure to UV rays.
On a bright winter day a walk or bicycle ride in the sunshine is very helpful.
The exercise is also very beneficial in combatting stress since it causes the body to produce endorphins which are mood boosters.
You should try to get as much exposure to natural light as possible by brightening up your work and living areas with full spectrum light bulbs, which mimic natural light.
Eating properly can help fight SAD.
A high protein breakfast provides amino acids which stimulate and make you feel more energetic.
Late in the day at dinnertime a high carb meal such as pasta or pizza will provide stimulation to your brain to manufacture serotonin which is necessary for good sleep.
You should not overeat and you should also get plenty omega-3 oils which are found in cold water fish.
You can take omega-3 supplements if you do not eat much fish.
Getting good sleep is very important.
Many SAD sufferers have very poor sleep patterns and feel fatigued all day as a result.
There are herbal supplements such as Valerian and St.
Johns Wort which have proven effective in helping toward a good nights sleep.
They should be taken according to instructions and again a word with your doctor about this is a good idea.
Melatonin is a natural hormone in our bodies which tends to drop off steadily in production as we get older.
Melatonin controls sleeping and waking rhythms and can be obtained at health food stores in pill form.
A small amount taken according to instructions at bedtime can help you to sleep well.
People who suffer from SAD experience anxiety, stress, sadness, lack of energy, increased eating, poor sleep patterns, tiredness and loss of interest in sex and personal contacts.
These symptoms mimic those of clinical depression which is a more serious year round affliction.
SAD typically begins in Fall and extends through till Spring when it will gradually correct itself.
SAD is caused by lack of exposure to sunlight and the shorter days in winter.
If you have experienced the symptoms for two years or more, in a row and only in Winter, then you probably suffer from SAD.
There are a number of things you can do to cure this condition or at least to control it.
You should talk to your physician about the symptoms and get his approval of course.
Treating SAD sufferers with exposure to bright light has proven effective in many cases.
Ordinary household lighting emits 500 LUX (light intensity) or less whilst a bright summer day will have sunlight at 100,000 LUX or more.
Light boxes which emit 10,000 LUX light are available and can be found on the internet.
Sitting 1 to 3 feet from this high intensity light for 20 minutes or more, while eating breakfast or reading the newspaper, can be very beneficial and will generally bring some relief within a few days to two weeks.
If improvement is not felt with 20 minutes of exposure it can be gradually lengthened to 45 minutes.
The light boxes are equipped with a UV ray filter to prevent overexposure to UV rays.
On a bright winter day a walk or bicycle ride in the sunshine is very helpful.
The exercise is also very beneficial in combatting stress since it causes the body to produce endorphins which are mood boosters.
You should try to get as much exposure to natural light as possible by brightening up your work and living areas with full spectrum light bulbs, which mimic natural light.
Eating properly can help fight SAD.
A high protein breakfast provides amino acids which stimulate and make you feel more energetic.
Late in the day at dinnertime a high carb meal such as pasta or pizza will provide stimulation to your brain to manufacture serotonin which is necessary for good sleep.
You should not overeat and you should also get plenty omega-3 oils which are found in cold water fish.
You can take omega-3 supplements if you do not eat much fish.
Getting good sleep is very important.
Many SAD sufferers have very poor sleep patterns and feel fatigued all day as a result.
There are herbal supplements such as Valerian and St.
Johns Wort which have proven effective in helping toward a good nights sleep.
They should be taken according to instructions and again a word with your doctor about this is a good idea.
Melatonin is a natural hormone in our bodies which tends to drop off steadily in production as we get older.
Melatonin controls sleeping and waking rhythms and can be obtained at health food stores in pill form.
A small amount taken according to instructions at bedtime can help you to sleep well.