FitSugar

DrSugar On: Seasonal Affective Disorder

DrSugar — Mon, 29 Dec 2008 08:00:00 -0800

DrSugar has received more than a few questions regarding the Winter blues. If you feel like hibernating these days, read what he has to say about this seasonal problem.

December 22nd marked the first official day of Winter. As the days have grown shorter and shorter and the weather increasingly nasty, you may have noticed some subtle changes in your mood or increased fatigue and sleepiness. If this sounds familiar, you may suffer from seasonal affective disorder (SAD). Seasonal affective disorder affects millions of people every year, especially those living in the northern states where Winter can be cold, dark and seemingly endless. Common symptoms include depression, over-sleeping, weight gain, and decreased energy.

Experts believe that seasonal affective disorder is related to disruption of normal sleep-wake cycles, called circadian rhythms, and an imbalance of brain chemicals melatonin and serotonin. The best treatment is bright light therapy, which basically involves setting up a bright light source in your home. The theory is that this treatment can adjust your body’s circadian rhythm and possibly increase melatonin and serotonin levels. Occasionally SAD is so severe that light therapy alone is not enough. Symptoms of depression, especially if lasting more than two weeks, may require evaluation by a doctor or psychiatrist. For more information on seasonal affective disorder check out our health guide. Also, vote on our seasonal affective disorder poll and let us know if you are suffering and SAD.

If you have a question for DrSugar, send me a private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Are You Affected by Seasonal Affective Disorder?

FitSugar — Tue, 02 Dec 2008 04:30:00 -0800

The change in seasons can add charm to certain places, but some people go through Winter counting down to the arrival of Spring. Even the most delicious cup of creamy hot chocolate won't cheer up somebody affected by seasonal affective disorder (SAD), a type of depression that onsets with shorter, darker days and is alleviated by the typically warmer months.

Experts think a lack of sunlight is to blame for SAD, which explains the tendency for those affected by SAD to feel a positive change in their overall mood during Spring and Summer. If you have SAD, you may notice symptoms like a lack of energy, increased appetite, daytime sleepiness, and decreased interest in your usual activities.

Source

Light Up Your Life to Beat the Winter Blues

FitSugar — Wed, 05 Nov 2008 16:00:00 -0800

Adjusting to the suddenly dark evenings is a little rough for me, even though I truly enjoy and take advantage of the extra light in the morning. Lack of it makes me a little blue; does it do that to you, too? One way to perk up your mood is to increase the amount light you enjoy on a daily basis. While getting up and exercising in the morning sun for 30 to 60 minutes can help relieve the Winter blues, that can be a tall order, especially when it is cold. Spending more time exposed to sunlight during the day can help, too. So get out and walk at lunch to see the sun during the day.

It might also help to increase the amount of artificial light in your office or house in the darkened evening hours. You can brighten things up with eco-friendly compact fluorescent light bulbs. The light spectrum emitted by fluorescent bulbs has a greater potential to lift your spirits than the spectrum from traditional incandescent bulbs. So make your life a bit more cheery by turning on some lights.

Source

SAD? Tips for Coping

FitSugar — Wed, 10 Oct 2007 14:30:00 -0700

If you have noticed that your mood and motivation plummets come November and you never seem to bounce back to normal in April, then you may have seasonal affective disorder (SAD).

SAD - a chemical imbalance in the brain brought on by lack of light due to winter's shorter days and typically overcast skies - affects nearly 10-20 percent of all people, the majority of them being women.
Symptoms of SAD are:

A change in appetite, especially a craving for sweet or starchy foods
Weight gain
A heavy feeling in the arms or legs
A drop in energy level
Fatigue
A tendency to oversleep
Difficulty concentrating
Irritability
Increased sensitivity to social rejection
Avoidance of social situations

If you feel like you suffer from SAD, there are ways to make it a little more manageable. To find out what they are, just read more

Get outside as much as you can in the winter, even if it is cold and cloudy
Get at least one hour exposure to natural light each day
At home, keep window coverings open during the day to expose yourself to as much natural light as possible
At work, request to have your desk moved close to or near a window
Talk to you doctor for further treatment options (antidepressants, light therapy, etc.)

Source

Don't Have a Blue Christmas

FitSugar — Mon, 25 Dec 2006 03:30:03 -0800

It is true that with joy comes sadness, and Christmas is no exception. Many of us suffer emotionally through the holidays and there are many reasons why we do - fatigue, financial stress, family tension, and unrealistic expectations are all factors.

We tend to be more social during the holiday season, which can really wear you down. However, I still think the easiest problem to remedy in the cycle of Christmas blues is fatigue.

When you are headed to a party, or parties for that matter, decide ahead of time when you want to leave the party. Make sure to discuss your desired departure time with your party partner since being clear on this should alleviate some of the family tension mentioned above. Also, start saying your goodbyes 30 minutes before you want to leave. Farewells take longer at the holidays since there are so many good wishes to impart.

Just remember sleep can be the magic tonic you are looking for, so protect it like a precious jewel. Set a bedtime, stick to it and keep your sleepy time routine.

For more on the Holiday Blues, check out the University of Maryland Medical Centers feature story Beat the Holiday Blues.

Are you feeling SAD?

FitSugar — Mon, 11 Dec 2006 07:30:00 -0800

I think Seasonal Affective Disorder (SAD) should win the prize for most appropriate acronym, since folks suffering from the disorder feel well...more than a little sad. About 1 in 5 Americans suffer from this well known but rarely treated disorder, that leaves people feeling a decrease in energy and cheerfulness, as well as a decline in productivity and creativity.

The lack of light that accompanies the winter months disrupts natural sleep / wake cycles creating effects similar to an extreme case of jet lag. Instead of recovering in a few days, it can take upwards of 5 months.

SAD is not treated with antidepressants, since those suffering from it are not emotionally depressed. It is more like they are worn down like an over used battery so light therapy is generally prescribed to recharge them. Patients sit in front of a really bright light (10,000 lux) every morning for 45 minutes to 2 hours. These lights are available to the public through the Center for Environmental Therapeutics , for about $200.

Another option is to plan a vacation to a very bright, very warm destination. Hello Tahiti!!!

Studies Have Confirmed: Sugar, Models, and Clowns

FitSugar — Tue, 27 Oct 2009 11:00:34 -0700

Some health studies make headlines and they seem quite shocking and sad, like this one from CNN: Tweens Challenged by Grown-Up Malady: Breast Cancer. Others bring out my inner fourth grader, and my response to them is sophisticated "no duh." But stories are often more complicated than their headlines, and it is nice to have scientific studies confirm a few assumptions.

Kids' Cereals Pour on the Sugar and Sodium - USA Today
A new study illustrates what we have long since learned by reading nutrition labels: cereals aimed at children have 85 percent more sugar, 65 percent less fiber, and 60 percent more sodium than cereal marketed to adults.

Models Strike a Chord in Self-Esteem - New York Times
A study to soon appear in the Journal of Consumer Research found that when women look at photos of models they think about their weight and their self-esteem is affected.

Talk on Your Cell, Risk Missing the Unicycling Clown - CNET
Pedestrians talking on their cell phones were considerably less likely to notice the conspicuously dressed clown riding a unicycle compared with other pedestrians. If you have ever ridden a bike on a city street, chances are high you probably already know this. Extrapolate this data to drivers and realize you need to bike, run, and walk defensively.

Handling a Loved One's Breast Cancer

FitSugar — Wed, 14 Oct 2009 10:00:30 -0700

When someone in your life tells you that they have been diagnosed with breast cancer, it's difficult to know how to respond or the best way to help. Glamour and Bright Pink, a nonprofit support group for women with breast and ovarian cancer, offered these helpful tips on how to make the conversation easier:

Don't try to guess what she wants - ask how can you help. Some women may want a special girls' night in, while others may need a friend to go with her to doctor's appointments.
Don't burden her with your sadness. She's carrying the weight of her own fear and grief, try not to give her yours as well - she needs all the strength you can offer.

There are more tips, so keep reading.

January Jones Is Mad For Christina Hendricks's Curves

FitSugar — Mon, 21 Sep 2009 14:30:21 -0700

It's no secret that Christina Hendricks, who plays the buxom secretary on Mad Men, is engaged, and like many brides-to-be, she is dieting.

Her costar January Jones says the redhead bombshell is keeping quiet on the details of her regimen. January gave People the skinny at an Emmys afterparty:

I know that Christina has gone on a "diet," she said. "She already looks amazing, but you know, before you get married you want to look the absolute best. I don't know what she's doing." Jones added one bit of caution, "My only advice is to not go too far, because if she loses her curves it will be a very sad day."

I must say I agree on keeping the curves.

Avoid Crash Diets: Healthy Weight-Loss Tips

FitSugar — Thu, 10 Sep 2009 03:00:55 -0700

I read a very sad and unfortunate tale of an English bride-to-be's death after crash dieting. After eating only 530 calories a day for 11 weeks, the 34-year-old collapsed. Having weighed 244 pounds at the start of the controversial LighterLife diet, Samantha Clowe had lost 42 pounds when she collapsed and died of heart failure. Her family and fiancé are in my thoughts, and in light of this tragedy, I would like to review five rules for healthy and sustainable weight loss.

To lose weight you need to be in a caloric deficit, meaning you consume fewer calories than you are expending. Think of it like this: calories coming in need to be fewer than calories going out. It really is pretty simple.
To lose one pound a week you need to be in a caloric deficit of 3,500 calories. The best way to do this is to combine eating fewer calories and burning more calories - that means exercise! Cardio is great for burning calories. See these posts for ideas to freshen up your cardio routine.

Learn the other three tips when you continue reading.