Do You Have SAD? The Mid Winter Blues?

If you find yourself feeling down during the winter months, you're not alone. According to statistics, Seasonal Affective Disorder (SAD) impacts up to 20% of the population — with rates higher among women and younger people.

Seasonal Affective Disorder occurs in climates where there is less sunlight at certain times of the year. Along with stress, spending less time outdoors with less opportunity to be active and the lack of sunshine all play a key role in SAD. The symptoms may include fatigue, depression, hopelessness, sadness, anxiety, worthlessness, trouble concentrating, feeling irritated or agitated, legs and arms feel heavy, loss of interest in usually pleasurable activities, carbohydrate cravings, extreme fatigue and lack of energy, social withdrawal and sleeping problems that include oversleeping. These are all signs you might be suffering from SAD. ) :

Despite This, There Is Thankfully, Good News!

The good news is, that there are some strategies that will support your mood, with all of them being natural targeted strategies, with no prescription medication necessary!

Let's look at these 5 strategies to combat SAD

Strategy #1 Vitamin D3:

If you don't already, you need to supplement with "The Sunshine Vitamin".

Our bodies produce vitamin D by exposure to the sun and some are spending

no time outdoors. You cannot synthesize vitamin D through a window and

many people have a Vitamin D3 deficiency (70% of Americans are). If you can

try to spend at least 10 minutes a day outdoors. You should periodically have

your D3 levels checked to assess your status and this will also help with

dosing. (Vitamin D stays in the body, it is not excreted quickly like vitamin C).

Try 1000 to 3000 IU per day of Vitamin D3. Also, Cod Liver Oil is a great way

to get your Vitamin D and your Omega 3.

Strategy #2 Mood Nutrients That Nourish Your Brain:

Omega 3 Supplementing with omega-3 fatty acids may help relieve occasional

depression. Omega-3 fats from oily fish like mackerel and salmon and Cod

liver oil support neurological and brain health, and studies show they may be

helpful to reduce symptoms of mild to moderate depression. If you are vegen,

supplement with Flax Seed; sprinkle it on everything.

B- Complex Vitamins Folate, B6, and B12, are intricately involved in mood

and stress. In fact, a little-known cause of depression is an elevated level of

homocysteine, a marker of cardiovascular disease. The active form of folate

(5-MTHF) has been shown to help reduce homocysteine and improve

depression.

Additionally, both vitamins B6 and B12 are involved in producing brain

chemicals related to mood and other brain functions. Low levels of both have

been tied to depression. Good food sources of B vitamins include red meat,

poultry, tuna, salmon, eggs, chickpeas, dairy, peanuts, whole grains, and

sunflower seeds. You want your B Vitamins balanced, to taking a B-Complex

vitamin is a good idea.

Tryptophan Tryptophan is an amino acid that can support a healthy mood. The

body converts tryptophan, found in foods like turkey, fish, whole grains, and

spinach, into serotonin, a neurotransmitter thought to be involved in mood,

sleep, appetite, energy production and more. Supplementing with the precursor

to tryptophan, 5-HTTP may be a good idea for you.

Magnesium Magnesium deficiencies are one of the most prevalent differences

(80% of the US population!). It is also a major player in our mood. A Magnesium

supplementation year round would be optimal. Your body needs magnesium to

make Tryptophan (mentioned above). Did you know magnesium is

involved with over 300 enzymatic reactions? Magnesium Glycinate is a very

good form at 400 mg a day.

And, in addition...

A complete broad-spectrum macro-mineral and trace element, to support your

body and your mind! Because usually where there

is one deficiency there are others, (The way our commercial foods are grown,

processed and stripped has lead to this)!

Honokiol an extract from Magnolia officiinalis bark, supports relaxation and a

healthy mood. This remedy is an ancient staple of traditional Chinese herbalism

that was commonly used to address anxiety. It works to support a healthy mood

in part by helping to regulate GABA production. It is also a powerful

antioxidant that crosses the blood-brain barrier to support cognitive function

in numerous ways. It is an excellent natural solution to support restful sleep

and a healthy mood.

Strategy #4 Pamper Your Gut:

Your gut needs to be healthy. This should be the #1 strategy, because, if your

gut isn't healthy you can't get well. This is why I follow strategy # 3 (Nutrients

that nourish) with #4 (Pamper Your Gut)...You can take all the nutrients you

need, but, if your gut isn't working properly you wont benefit as you should!

You may need to refer to Give Your Gut Some TLC.

Strategy #3 Move, Move, Move Your Body:

Exercise releases endorphins, a group of hormones that enhances mood,

memory, brain function and more. Push your self if you have to at first, but you

will be glad you did! Soon you'll be looking forward to it. Sitting too much will

make you feel down. It will also cause aches and pains. In the winter we

might not get out to walk as much. Add dancing to your routine, it's a lot of

fun! I like to refer to this video. Start slow if you have to, and then build up...

Strategy #4 Reset Your Rhythm:

Light exposure plays a major role in the natural rhythm of our bodies

(circadian rhythm or circadian clock). The hormones released in accordance

with light has a direct bearing on our moods. Often in the winter not only is it

cloudy, your indoors more, but the drapes are drawn to hold in the heat. We

are so lacking in natural sunlight! Specialized light therapy boxes

are designed to mimic the natural light of the sun. This exposure to this light

replacement therapy can help ease depression, optimize melatonin production,

and help increase energy through out the day. Here are 2 examples -

Strategy #5 Share With Someone You Love

and Trust:

Share what your going through.

Don't go through it alone.

Having someone that you trust

to share how you have been

feeling will be supportive in a

very positive and special way by offering positive reinforcement and prayer.

Physical health and mental/emotional health are innately connected. As your body becomes stronger and healthier with nutrient rich foods, the elimination of toxins, natural therapies, and targeted natural supplements, eventually peace, happiness, joy, relaxation, elimination, brain function, vitality, hope and energy are sure to follow. Overall, these self-care practices help encourage and support, in a positive way, our pursuit of wellness.

I sincerely hope this helps.

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