Lights, Camera, Action When It Comes to SAD

Seasonal Affective Disorder, or SAD, affects millions of people around the world. It is a form of depression caused by the lack of daylight during the short winter days, especially when there is bad weather. Those who live above the Arctic Circle are particularly prone to it due to their not seeing any sunlight for weeks at a time once the sun dips below the horizon.

SAD can trigger depression, illness and weight gain. With colds and also the dreaded flu making their rounds, many people fall ill during the winter and lose time at work or at the holidays because they are not feeling well in body, mind and spirit.

The Effects of Depression

 

Depression tends to lead to poor self-care. Some people don’t eat. Others try to cheer themselves up with food. When the holidays come, they overeat, but are often too listless to exercise.

 

They end up in the worst physical condition they have been in all year and then feel depressed about their body image.

 

When the warm weather arrives once again, they struggle to get back into shape so they can start wearing less bulky winter clothes once more and show off their figure anew.

 

Effort is Painful

 

Everything seems an effort when you have SAD.  Many people withdraw from others because they don’t want to be a “party pooper” or allow others to realize they are struggling. People with SAD will often cry uncontrollably, which can be embarrassing so they stay at home.

 

So, what is a person to do if they think they have SAD?

 

Lights

 

What they really need is to be outside in the fresh air and sunshine a little every day. They also need companionship, in order to avoid social isolation, which can trigger or worsen depression.

 

Camera

When you are outdoors with friends, be sure to take a camera along to record your good times together. Post them in prominent places so you know you are valued and that you can have a great time in spite of the winter weather.

 

Action

 

In addition to getting out of the house, consider taking up a winter sport like cross country skiing or snowshoeing. They can give you a great cardio workout.

 

Not fond of snow?  Rent or stream some fitness DVDs and try a range of interesting workout routines. You’re sure to find some you love.

 

Light Therapy

 

In some cases, these actions might not be enough to lift your SAD. In that case, the doctor may recommend phototherapy, commonly referred to as light therapy.

 

Light therapy uses an instrument called a light box. You sit a few feet away from it first thing in the morning. The light imitates natural sunlight, which appears to trigger a change in the brain chemicals linked to mood and helps ease depression.

 

Light therapy should ideally be started in the autumn, before the days start to get really short. This is also the best time to start because it can take from days or weeks to start working. 

 

If you think you have SAD, speak to your doctor and see if a light box might be right for you.

Winter Fun Without Frostbite

It’s good to get outdoors into the sunlight for some fresh air and natural Vitamin D production, but frostbite is one winter wellness challenge you and your entire family can’t afford to ignore.

 

What is Frostbite?

 

Frostbite occurs when the skin literally freezes. Spending too much time outdoors in the cold and wind without being protected sufficiently from the elements is the main cause. Children are more prone than adults because of their more sensitive skin. 

 

Frostbite can be dangerous if not treated quickly, leading to permanent tissue damage and even loss.  Due to the skin freezing, blood is no longer able to flow to, for example, the tips of the fingers of someone who isn’t wearing gloves or mittens. The loss of blood flow results in a loss of circulation and the skin and underlying tissue will start to die. 

 

If the skin is not re-warmed in a timely manner, it can turn black and might even develop gangrene and need to be removed surgically.

 

Hypothermia

 

Hypothermia, that is, low body temperature, might also result as well as frostbite. It is a particular risk if someone ends up falling into a cold body of water, such as a river or lake, while they are ice skating.  Hypothermia is a medical emergency as well.

 

Getting Treatment

 

In the case of both frostbite and hypothermia, the most important thing is to rewarm the skin or body. Avoid rubbing, as this can cause tissue damage. Blowing gently can help. In the case of mild frostbite, known as frost nip, going inside and warming up near a heat source (but not touching it) should be enough to help things thaw out.

 

For severe frostbite, the area should be soaked in warm water until the temperature adjusts and the skin has thawed.

 

In the case of hypothermia, blankets and getting them to the hospital will help. There they will get a warming blanket and perhaps even an intravenous drip of warm saline to restore normal body temperature.

 

Prevention

 

Pay attention to the weather reports. Use common sense. It may look sunny outside, but if it is very windy, don’t stay out too long. Wind chill can make temperatures feel much colder than they actually are.

 

Bundle up as warmly as possible.  A hat and/or hood will help protect your head and reduce the loss of body heat from the cold. A scarf will protect your throat and chest and also your face if needed.

 

Gloves or mittens will keep fingers frost-bite free. Be careful playing with wet snow, as your fingers can start to freeze through wet woolly gloves if you are out for a long time.

 

If it is a really cold day, a face mask or balaclava can help.

 

Go inside when you feel chilled.  Avoid smoking tobacco, which is bad for your circulation. Steer clear of alcohol. People may think that it has a warming effect, but the truth is it actually makes it more difficult for your body to regulate its own temperature and decreases circulation, boosting the risk of frostbite.

The Winter Wellness Challenge is about to begin. Come join us in our Brand New You Facebook Group!

The Winter Wellness Challenge Is On!

 

Winter can be a wonderful time of year, but for many people it can mean several months of misery if they live in a part of the world which experiences severe cold weather during the winter months. 

 On the one hand, there are all sorts of exciting winter activities:

 

·         downhill skiing

·         cross-country skiing

·         snowboarding

·         snowshoeing

·         snowmobiling

·         and other outdoor winter activities.

 

On the other hand, there is the temptation to pretend we are a bear and just hibernate until the spring thaw comes.

 

The truth is, becoming inactive during winter can be one of the worst things you can do for your health. It might seem tough to enjoy the short days and long nights of winter, but spending time outside during each winter’s day offers several health benefits.

 

Fresh Air

 

Being cooped up indoors leaves you more prone to colds and flu, since you will be surrounded by other people coughing and sneezing.  

 

Exercise

 

Exercise boosts energy levels and mood.  It also helps you burn calories, which is very useful if you tend to gain weight around the end of year holidays in the Northern Hemisphere.

 

More Vitamin D

 

Vitamin D is a hormone our body produces as a result of exposure to the sun. We can take supplements, but 30 minutes of sunshine per day (wearing sunscreen, of course) can give us all the D we need.

 

Light Therapy for Seasonal Affective Disorder

 

Winter can cause many to feel the blues. Seasonal Affective Disorder, or SAD, affects millions of people around the world. It is caused by the lack of daylight during the short winter days, especially when there is bad weather.  

 

SAD can trigger depression, illness and weight gain. Colds and flu can make people (and their immune systems) even more depressed. Getting out in the sun is the best way to combat SAD and live life to the full each winter.

 

Eating Issues

 

Many people pack on the pounds in the winter. They crave hot “comfort foods” to warm up on a cold day. The holidays such as Thanksgiving and Christmas in the US can be a diet disaster. Eating more and working out less, if at all, because of the cold weather, is a recipe for weight gain and getting out of shape.  By the time spring rolls around, you’ll be a couch potato, and look like a spud in your swimsuit if you’re not careful.

 

Skin and Hair Issues in Winter

 

Winter weather is a lot colder and drier than summer weather, which means it takes its toll on your skin. Your hair might start to look dry and brittle like straw. Your skin might become chapped, red and flaky. If you already have dry skin, winter can make it much worst. Paying attention to moisturizing your hair, face and skin can keep you looking and feeling great.

 

Dressing for Safety in Winter

 

Last, but not least, you need to dress for safety in winter. Cold kills. A hat, scarf, gloves and proper footwear to match the weather conditions are all essential.

Over the next few weeks, we are going to be taking a look at winter wellness and what we can do to stay fit and healthy despite the weather! Come join the Winter Wellness Challenge in our Brand New You Facebook Group!