How to Manage Seasonal Affective Disorder without using Supplements

St Johns Wort is one way of alleviating the symptoms of Seasonal Affective Disorder ("SAD"). St Johns Wort in particular can cause problems if taken in conjunction with some prescription medications (particularly for heart conditions). Medical practitoners may counsel against its use in such circumstances.

There are numerous ways to avoid supplements in addressing the symptoms of SAD:

Helpful Foods

There are many foods which are especially helpful in stimulating production of, contain precrusors of, or assist in reducing free-radicals, enhancing levels of seratonin, norepinephrine, GABA, acetylcholine and other neurotransmitters in the brain. Such foods include eggs, turkey, ham, milk, cheese, carbohydrates, brown rice, cottage cheese, peanuts, pumpkin and sesame seeds, fish and algae, wheatgerm and wheat bran, and green vegetables.

A normal healthy diet should include these anyway, but you may consider how balanced your diet actually is, and think about adjusting it to help with the winter blues. Too much pizza? Next time, pick a Pizza Capricciosa - anchovy and eggs - that's a real tonic!

Therapies

Light

Light therapy - natural and artificial - is often suggested as a cure for SAD. Obtaining extra sunlight on those relatively sunny winter days is not always easy (unless you live in high mountains with lots of snow refelction). A daylight box can help with that. The light need to be close to that of the sun in 'colour temperature'. You should look for one with a colout temperature of about 5500 to 6500 degrees K - it should be quoted in sales literature.

If you work at home, position your chair so that it faces the window (a south facing window if possible if you are in the Northern Hemisphere).

Winter Sunshine

If you can, try to get away for a winter sun break. This can be of major benefit, particularly as it gives you something to look forward to. Do try to avoid too much east-west travel though, as jet lag is closely linked to SAD in terms of cause.

Exercise

Exercise releases endorphins in the brain, a feel-good chemical, besides its more obvious benefits to heart and lungs, . Cycling, walking and running get you out of doors and into the daylight. Visit the local swimming pool. Maybe some light stretching exercises in the morning before breakfast to get the circulation going.

Music and Dancing

Build a list of music which cheers you up and play your list regularly. It's easy with tools such as Spotify to build a happy playlist. If it makes you want to dance, so much the better - that's exercise too. I love Brazilian music and play my list regularly.

Laughter

It's very therapeutic to laugh, especially to enjoy a good belly laugh with other people - it is infectious. Do you have any DVDs that make you laugh? Play them whilst you are doing something else at the time you can hear the soundtrack and laugh - it will release endorphins in the brain - more 'feelgood'. Buy a set of your favourite comedy series, and play them regularly. I keep a joke book handy, and of course, friends send me 'funnies' in emails which I always open and usually forward.

Cut Down on Alcohol

This is not a popular idea, but it does help. Alcohol is a depressant, and it is a good idea to reduce your intake during the SAD season. It will help improve you shape too and that will make you feel better about yourself.

Daily Life - Keep Busy

If you have too much time on your hands, then thoughts can turn inward - not always a good thing if you spend a lot of time on your own. So, keep yourself busy, and try to build in extra socialising - maybe join a dance or exercise class, go to a comedy club and laugh.

These are a just a few of the ideas that I use in managing my own condition. It is not always easy to jump out of bed in the morning and start working out, I know. Try to plan five of these items into every day, and then feel good about yourself if you achieve three of them.

Don't forget to check that your diet is in balance. Too much pizza? Next time, pick a Pizza Capricciosa - anchovy and eggs - that's a real tonic!

And, as you know, things will improve in the springtime!

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<!-- You have permission to republish this article for free providing the "Author Resource" information is included in its entirety. --> <!DOCTYPE HTML PUBLIC '-//W3C//DTD HTML 4.01 Transitional//EN' 'http://www.w3.org/TR/html4/loose.dtd'><html><head><title>ArticleCoop | How to Manage Seasonal Affective Disorder without using Supplements</title></head><body><h3>How to Manage Seasonal Affective Disorder without using Supplements</h3><br><br> By: Phil Marks<br><br><p><p>St Johns Wort is one way of alleviating the symptoms of Seasonal Affective Disorder ("SAD"). St Johns Wort in particular can cause problems if taken in conjunction with some prescription medications (particularly for heart conditions). Medical practitoners may counsel against its use in such circumstances.</P><p>There are numerous ways to avoid supplements in addressing the symptoms of SAD:</P><p>Helpful Foods</P><p>There are many foods which are especially helpful in stimulating production of, contain precrusors of, or assist in reducing free-radicals, enhancing levels of seratonin, norepinephrine, GABA, acetylcholine and other neurotransmitters in the brain. Such foods include eggs, turkey, ham, milk, cheese, carbohydrates, brown rice, cottage cheese, peanuts, pumpkin and sesame seeds, fish and algae, wheatgerm and wheat bran, and green vegetables.</P><p>A normal healthy diet should include these anyway, but you may consider how balanced your diet actually is, and think about adjusting it to help with the winter blues. Too much pizza? Next time, pick a Pizza Capricciosa - anchovy and eggs - that's a real tonic!</P><p>Therapies</P><p>Light</P><p>Light therapy - natural and artificial - is often suggested as a cure for SAD. Obtaining extra sunlight on those relatively sunny winter days is not always easy (unless you live in high mountains with lots of snow refelction). A daylight box can help with that. The light need to be close to that of the sun in 'colour temperature'. You should look for one with a colout temperature of about 5500 to 6500 degrees K - it should be quoted in sales literature.</P><p>If you work at home, position your chair so that it faces the window (a south facing window if possible if you are in the Northern Hemisphere).</P><p>Winter Sunshine</P><p>If you can, try to get away for a winter sun break. This can be of major benefit, particularly as it gives you something to look forward to. Do try to avoid too much east-west travel though, as jet lag is closely linked to SAD in terms of cause.</P><p>Exercise</P><p>Exercise releases endorphins in the brain, a feel-good chemical, besides its more obvious benefits to heart and lungs, . Cycling, walking and running get you out of doors and into the daylight. Visit the local swimming pool. Maybe some light stretching exercises in the morning before breakfast to get the circulation going.</P><p>Music and Dancing</P><p>Build a list of music which cheers you up and play your list regularly. It's easy with tools such as Spotify to build a happy playlist. If it makes you want to dance, so much the better - that's exercise too. I love Brazilian music and play my list regularly.</P><p>Laughter</P><p>It's very therapeutic to laugh, especially to enjoy a good belly laugh with other people - it is infectious. Do you have any DVDs that make you laugh? Play them whilst you are doing something else at the time you can hear the soundtrack and laugh - it will release endorphins in the brain - more 'feelgood'. Buy a set of your favourite comedy series, and play them regularly. I keep a joke book handy, and of course, friends send me 'funnies' in emails which I always open and usually forward.</P><p>Cut Down on Alcohol</P><p>This is not a popular idea, but it does help. Alcohol is a depressant, and it is a good idea to reduce your intake during the SAD season. It will help improve you shape too and that will make you feel better about yourself.</P><p>Daily Life - Keep Busy</P><p>If you have too much time on your hands, then thoughts can turn inward - not always a good thing if you spend a lot of time on your own. So, keep yourself busy, and try to build in extra socialising - maybe join a dance or exercise class, go to a comedy club and laugh.</P><p>These are a just a few of the ideas that I use in managing my own condition. It is not always easy to jump out of bed in the morning and start working out, I know. Try to plan five of these items into every day, and then feel good about yourself if you achieve three of them.</P><p>Don't forget to check that your diet is in balance. Too much pizza? Next time, pick a Pizza Capricciosa - anchovy and eggs - that's a real tonic!</P><p>And, as you know, things will improve in the springtime!<br></P></p> <br><br> <b>Author Resource: </b>  How to live more happily through the winter months, written by someone who has grappled with the disorder for over 20 years. If you want to know more about the above, and extra ideas besides, then visit me at => <br><A href="http://www.sadaffectivedisorder.com">http://www.sadaffectivedisorder.com</A> <br>Phil Marks, BSc, MSc. <br> <br><br><b>Article From</b> <a href='http://www.articlecoop.com/'>ArticleCoop</a><br></body></html>