Simple Lifestyle Habits Could Help Combat Seasonal Depression
12/9/2022
BULLHEAD CITY – Millions of Americans struggle with seasonal depression, or Seasonal Affective Disorder (SAD), each year. Commonly brought on during the fall and winter, the condition can occur during any seasonal change and last as long as four or five months. People with SAD may feel lethargic or moody and tend to sleep more. Symptoms also can include social withdrawal, trouble concentrating, weight gain, and feelings of depression.
According to the National Institute of Mental Health, women and those living farther away from the equator are more likely to experience SAD. Some experts believe shorter days and less sunlight are often the cause of seasonal depression. Research on the condition found people with SAD may have reduced levels of serotonin, a brain chemical that helps regulate mood, and produce too much melatonin, a hormone critical to sleep-wake cycles. This imbalance disrupts normal daily rhythms and makes it harder to adjust to seasonal changes in day length.
“SAD is a type of depression that can greatly affect your quality of life and ability to function,” says Angie Lipinski, NP of Western Arizona Primary Care – Fort Mohave. “Since the seasons are predictable, there are lifestyle habits that can be adopted to help reduce symptoms in our cold and windy season, when we are naturally inclined to stay at home.”
Lipinski suggests these simple habits for reducing symptoms of SAD:
- Go outside: Continue enjoying activities outside during the day regardless of the season to increase your exposure to sunlight.
- Get Vitamin D: Incorporate Vitamin D into your diet from sources other than sunlight such as a supplement or foods like salmon, egg yolks and mushrooms.
- Exercise: Regular exercise is proven to help reduce common symptoms of SAD, including anxiety and stress. And, just 2.5 hours of exercise each week – that’s about 30 minutes per day – can reduce the risk of chronic conditions like heart disease and high blood pressure.
- Socialize: People with SAD may not feel like engaging in social activities, but making an effort to spend time with family and friends - and even asking them for support - can help.
- Seek help: If lifestyle changes don’t help and symptoms persist, speak with a healthcare provider. Physicians and mental health professionals can assist in creating the right treatment plan for you.
“A few simple changes to your health routine can have an amazing impact on your overall health and feelings of well-being. I encourage you to choose two or three habits to start working on,” Lipinski said. “And then look forward to improved results at your next regular health check-up!”
To find a physician visit WARMCdocs.com or call Lipinski’s office for an appointment at (928)704-6400.
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