Healthy Lifestyle Habits Can Help Combat Seasonal Depression
1/23/2023
Seasonal affective disorder (SAD) impacts millions of Americans each year, but incorporating some healthy lifestyle habits into daily routines can help minimize the impact of the condition on some.
“SAD is a type of depression that can greatly affect a person’s quality of life and ability to function,” says Brandon Baccari, doctor of osteopathic medicine with Lutheran Health Physicians at the Lima Crossing location. “Since seasons are predictable, there are lifestyle habits I recommend my patients adopt in advance of those changes to help reduce symptoms or that can be implemented once they start noticing symptoms.”
Commonly brought on during the fall and winter months, SAD 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 can also include social withdrawal, trouble concentrating, weight gain and feelings of depression.
Women and those living farther from the equator are more likely to experience SAD, according to the National Institute of Mental Health. Some experts believe shorter days and less sunlight are often the cause. Research also 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.
Dr. Baccari suggests these simple habits for reducing symptoms of SAD:
- Go outside: Enjoy activities outside during the day regardless of the season to increase your exposure to sunlight. Some people also benefit from using a light therapy box, which can mimic sunlight inside.
- Get vitamin D: Incorporate vitamin D into your diet from sources other than sunlight, like a supplement and foods like salmon, egg yolks and mushrooms.
- Exercise: Regular exercise is proven to help reduce common symptoms of SAD, including anxiety and stress.
- 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 lessen its impact.
- Seek professional help: If lifestyle changes don’t help and symptoms persist, speak with a healthcare provider. Physicians and mental health professionals can assist in creating a treatment plan.
To find a physician, visit LutheranHealthPhysicans.com or call (833) 546-4968.
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