Health Mood
How to combat
low
Depression can affect anyone at any time of year. But if your mood drops in the autumn and winter, it could be a sign of a type of depression called seasonal affective disorder (SAD). Also sometimes called winter depression, SAD tends to start when it's darker in the evenings. The symptoms are similar to those of depression, including:
• Persistent low mood • Loss of interest or pleasure in everyday activities
• Irritability • Lack of energy • Daytime sleepiness • Feelings of despair, guilt and worthlessness
• Carbohydrate cravings • Weight gain
These symptoms can become worse during December, January and February. But when spring arrives, most people affected find their symptoms improve or even disappear altogether.
What causes SAD? Experts still aren’t sure why some people start to experience SAD symptoms when the seasons change. The main theory is that a lack of exposure to sunlight may affect your brain’s production of certain hormones that are important for mood, appetite and sleep. A lack of sunlight may also affect your body’s internal clock (circadian rhythm), which
feeling
If you tend to feel down during the autumn and winter months, you may have seasonal affective disorder (SAD)
regulates some of your body’s biological processes.
How is it treated? If you’re diagnosed with SAD, your GP may recommend one or more suitable treatments. These include talking therapies such as cognitive behavioural therapy or counselling, or you may be prescribed antidepressant medication. Meanwhile there are also lifestyle measures that could be helpful:
Get outside Expose yourself to natural light during the autumn and winter whenever you can, especially on bright sunny days around midday. Also try to make your work and home environments as light as possible during the cold season, and sit near windows when you’re indoors.
Be calm Managing stress levels can help some people, so try doing something you find relaxing as often as possible during the time SAD affects you.
Stay active You may not feel much like exercising, particularly when it’s cold, but experts believe physical activity can boost your mood and your energy levels.
Eat well Try to resist any cravings you may be having for stodgy foods by making sure your diet contains plenty of healthy fruit and vegetables (have at least five portions a day).
Light relief
A method often used to treat SAD is light therapy. This involves using a light box that produces a very bright light. You simply sit in front or under the light for around 30 minutes to an hour a day, usually in the morning. Light therapy may work by
encouraging your brain to make less of a hormone that makes you feel sleepy called melatonin, while increasing your production of a hormone that affects your mood called serotonin. There are lots of different light
boxes you can buy, including desk lamps and wall-mounted fixtures. Some people also find dawn- stimulating alarm clocks are helpful (these gradually light up your bedroom as you wake up). Most people can use light therapy
safely, says the NHS. But it may not be suitable for you if you have a condition that makes your eyes sensitive to light or you’re taking medication that increases your sensitivity to light (these include some antibiotics and antipsychotic medicines as well as the herbal supplement St John’s wort). If you’re taking medicines and
you’re not sure if they may cause a problem with light sensitivity, have a chat with your local Careway pharmacist about it. Find your nearest Careway pharmacy at
www.careway.co.uk/find-a-pharmacy.
All About health 19
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