Blog#58: Winter Blues? Holistic Medicine Can Help!
SAD (Seasonal Affective
Disorder) is a type of depression which occurs either in spring/summer, when it
is warmer and there are a lot of allergens in the air, such as pollen and mold,
or else during fall/winter, when there is less light than at other times of the
year. Most of us have felt tired or a
bit sad on a cold, grey day when we are stuck at home due to the snow and we
can’t quite get warm enough, no matter how we try. Take that feeling and multiply it by five or
ten times, imagine those feelings extending over much of the winter, and we can
have an idea of what SAD in the cold weather feels like. Other forms of depression may also feel
somewhat similar to SAD, but are not anchored around a season.
SAD is diagnosed more often
in women than in men, and in younger rather than older people, as well as in
people who live far from the equator, and in those who have a history of
another type of depression. Since
seasonal affective disorder symptoms tend to be as severe in summer as in
winter, it makes sense to look for a cause other than insufficient
sunlight. In my opinion, based on the
cases of SAD I have seen and treated, and due to my own experience of SAD in
the summer months for three years, (but thankfully, not for many years, now)
seasonal affective disorder is most likely due to the body being over-stressed,
run down, and consequently unable to deal well with hormonal swings which may
accompany weather changes. Certain
issues, such as eating foods that are heavy, rich or fatty, feeling overwhelmed
emotionally, especially regarding anger, and having a liver which has a hard
time dealing with the body’s and the environment’s toxicity, will predispose a
person to warm weather SAD. Other
issues, like over-expending one’s energy, having low blood sugar, poor
circulation, and having a diet which does not supply sufficient warming foods
and herbs, will predispose a person to cold weather SAD.
In both cases, due in part to
lifestyle and diet, the body is not resilient enough to adjust to specific
seasonal changes. Here are some holistic,
alternative ways to help us face winter SAD symptoms, and for that matter, all
mild to moderate winter depression. These
suggestions can also help with severe depression, but then prescription medication
may be appropriate in addition to these holistic approaches.
Replace light
bulbs at home to full spectrum bulbs, and spend time each day in front of a
therapeutic light box.
Eat plenty of
fresh, high quality fruit and vegetables, as well as beans, grains, legumes,
seeds and nuts. If you are not
vegetarian, make sure, in addition, to eat some grass-fed, organically raised,
and/or wild-caught animals. High quality
eggs and dairy products are also recommended for those who are not vegan.
Take a good
multivitamin along with high-quality B complex vitamins, or else take a
well-balanced herbal supplement that supports the energy level.
Make sure to
consume enough Omega 3 fatty acids, either in supplement form or in the diet
(ie Flax seed oil and wild-caught salmon).
Exercise regularly
– preferably at least 30 minutes per day, walking, dancing, swimming, yoga,
sports, weight and resistance training, and Pilates, for example.
Engage in
positive self-talk, self-hypnosis, meditation, or a similar method to help keep
the mind positive.
Connect socially
with positive friends and/or family on a regular basis.
Maintain a sense
of purpose through work, volunteer activities, hobbies, and developing talents
and interests.
Drink plenty of water and other clear fluids
each day.
Make sure to get
outside and breathe the (hopefully) fresh air.
Do inspirational
things on a regular basis, at least weekly, such as going for a walk in a
forest preserve, going to an art gallery, or listening to some favorite music.
Consult a holistic
health practitioner for supportive acupuncture, chiropractic, or massage
treatment.
See a supportive
therapist or counselor for some talk sessions.
Use an appropriate
flower essence remedy regularly.
Use St John’s
Wort, an herbal anti-depressant. If
using prescription anti-depressants, check for chemical interactions.
Practice an
energizing, balancing Qi Gong form daily.
This month’s blog offer is a
simple Qi Gong exercise, learned from Qi Gong master David Coon, that may be
helpful in warming the body, increasing energy reserves, balancing the immune
and endocrine systems, and elevating the spirit when done on a regular basis,
over time. It is designed to help strengthen and rejuvenate
the thymus gland and help balance the thyroid and parathyroid glands. Instructions:
stand or sit with good posture, spine straight, body and mind relaxed. Place the palm of one hand horizontally on
the midline of the upper chest, overlapping the clavicles and also positioned
below the clavicles, on the sternum (breast bone). Place the palm of the other hand over the
back of the first hand. Close the eyes
and breathe in a relaxed manner, imagining a small ball of sunlight slowly
growing larger and brighter under the hands. Imagine and gradually feel the sunlight spread throughout the body. Feel the hands growing warm, eventually, even
hot. Do this to start with for perhaps
three minutes, and then longer. Eventually,
even one hour would not be too long for this particular exercise. For best results, do this exercise
daily. Feel free to contact me with any
questions.
