Depression is a condition which can vary in degree and be caused by one or more of several factors like the diet, lifestyle, life circumstances and even the weather. The latter is responsible for a temporary form of depression: SAD, or seasonal affective disorder, which is common in cold places, with limited hours and amount of sunshine.
However, it could affect anyone anywhere, especially those prone to depression. Victims of SAD feel listless and dull and lack concentration and energy, thus leading to a decrease of interest in work and other activities. Diet and exercise are two primary ways to combat weather-related depression, while there are a number of other measures that help to alleviate SAD.
Food and Exercise to Alleviate SAD
Certain foods affect the chemistry of the brain and prevent and combat depression, thus improving the mood. Moreover, lack of certain nutrients leads to depression, so it is important to include them in the diet. Foods that boost the feel good neuro-transmitters and prevent depression are complex carbohydrates, high proteins, foods rich in vitamins of the B group, omega-3 fatty acids, magnesium, selenium and other nutrients.
Whole grains, green vegetables, fruits like apples, some spices (like cardamom), garlic, herbs, green tea, honey and dark chocolate are some other foods that keep depression at bay. Bananas are helpful, as they release serotonin, the feel good hormone. Lack of sunshine often affects levels of serotonin, so it is important to get more vitamin D in winter when there is less sunlight.
Exercise, even indoors or at the gym, boosts circulation and metabolism to counter depression. Yoga, tai chi and similar forms of exercise, as well as deep breathing are effective in alleviating depression. Meditation helps to bring about a sense of calm and peace, and keeps depression at bay.
Other Measures to Deal With SAD
Regular breaks from the monotony of work are essential to remain positive. A getaway, however brief, to a sunny place is often recommended in cases of SAD. Being amidst nature is sure to lift the spirits. It is also essential to socialize and make an effort to meet friends to ease depression.
People prone to SAD should cultivate hobbies that are not weather dependent. These include activities that stimulate and distract the mind, such as working on puzzles and projects, reading and even watching informative TV programs. Writing is considered cathartic, as it encourages sharing and expression of one’s feelings.
Some practical steps are also beneficial in dealing with SAD. There is a mind-body connection, so it is essential to keep warm and comfortable. Moreover, bright clothes and surroundings, even colorful furnishings in the house help. Finally, fresh flowers and plants, aromatic candles and brightly lit rooms add cheer to the environment.
Eating wholesome food, exercising and pursuing stimulating activities lessen the effects of SAD. Taking steps to brighten the environment also alleviates the feeling of depression.
Disclaimer: The information contained in this article is for educational purposes only; it should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his/her health should contact a licensed medical professional.
Sources:
Poddar, Tanushree, You are What You Eat. Pustak Mahal, 2008.
Nativeremedies.com, "How to Treat Depression and Natural Alternative Treatments for Depression" by Tess Thompson (accessed August 20, 2010).
Mayoclinic.com. "Lifestyle and Home Remedies" (accessed August 20, 2010).
Nlm.nih.gov. "Seasonal Affective Disorder" (accessed August 20, 2010).
Nita Mukherjee - I have 25+ years of experience in education and tutoring in English, and 12+ years in writing. With a post graduate degree (B.Ed) in ...
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