So what can you do if you suffers from SAD to help combat your symptoms?<\/p>\n
Light Therapy<\/span><\/strong><\/h3>\n![\"\"](\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/lightbulb-1875255_640.jpg\")
<\/a><\/p>\nMany studies have shown that light therapy is helpful.\u00a0 Light boxes, dedicated and specifically made to benefit those affected with SAD, are now available on the market.<\/p>\n
Suggestions on purchasing the most effective Light Box for SAD<\/a><\/p>\nSupplement with Vitamin D<\/span><\/strong><\/h3>\nSunlight is essential for production of vitamin D.\u00a0 Supplementing with vitamin D during the winter months, when we are getting less sunlight, may help to manage symptoms of SAD.<\/p>\n
It is important to check your vitamin D level.\u00a0 This is done with a blood test.<\/p>\n
There is some disagreement in the recommended optimal range of vitamin D levels but generally it is:<\/p>\n
75-225 nanomoles per litre (nmol\/l) or 30-90 nanograms per milliliter (ng\/ml).<\/p>\n
Exercise<\/span><\/strong><\/h3>\nTrying to stay physically active can boost energy and improve mood.\u00a0 Try to get 30 minutes of activity a day.<\/p>\n
A number of recent studies suggest that physical exercise may provide an effective and easily accessible treatment for patients suffering from SAD<\/p>\n
![\"\"](\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/exercising-1861413_640.png\")
<\/a><\/p><\/blockquote>\nEat a well-balanced diet<\/strong><\/span><\/h3>\nEating a well-balanced that includes lean protein, loads of veggies and complex carbohydrates will go a long way to curb the craving for simple carbohydrates.<\/p>\n
A healthy diet will also support the production serotonin, the chemical and neurotransmitter that supports well-being and happiness.<\/p>\n
Keep in touch with your friends<\/span><\/strong><\/h3>\nSeek out your tribe.\u00a0 Improve your mood by surrounding yourself with positive people.<\/p>\n
Socialize and stay involved.<\/p>\n
Support Your Circadian Rhythm<\/span><\/strong><\/h3>\nYour circadian rhythm influences the physical, mental and behavioural changes that occur over the course of roughly 24 hours.\u00a0 Disruption to your circadian rhythm can be a mitigating factor in SAD.<\/p>\n
Factors that affect your circadian rhythm include:<\/p>\n
\n- Light exposure<\/li>\n
- Food (timing of eating)<\/li>\n
- Exercise<\/li>\n
- Sleep Patterns<\/li>\n<\/ol>\n
![\"\"](\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/alarm-clock-2175382_640.jpg\")
<\/a>Many of the tools mentioned about will support the health of your circadian rhythm.<\/p>\nTo this add getting outside to the list.\u00a0 Even though daylight is less during the late fall and winter months, any exposure to daylight is healthy.<\/p>\n
______________________________<\/h4>\nReferences:<\/span><\/h4>\nShort exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report<\/a><\/p>\nVitamin D deficiency, depression linked in international study<\/a><\/p>\nSeasonal affective disorder and exercise treatment: a review<\/a><\/p>\n
<\/a><\/p>\nMany studies have shown that light therapy is helpful.\u00a0 Light boxes, dedicated and specifically made to benefit those affected with SAD, are now available on the market.<\/p>\n
Suggestions on purchasing the most effective Light Box for SAD<\/a><\/p>\n Sunlight is essential for production of vitamin D.\u00a0 Supplementing with vitamin D during the winter months, when we are getting less sunlight, may help to manage symptoms of SAD.<\/p>\n It is important to check your vitamin D level.\u00a0 This is done with a blood test.<\/p>\n There is some disagreement in the recommended optimal range of vitamin D levels but generally it is:<\/p>\n 75-225 nanomoles per litre (nmol\/l) or 30-90 nanograms per milliliter (ng\/ml).<\/p>\n Trying to stay physically active can boost energy and improve mood.\u00a0 Try to get 30 minutes of activity a day.<\/p>\n A number of recent studies suggest that physical exercise may provide an effective and easily accessible treatment for patients suffering from SAD<\/p>\n Eating a well-balanced that includes lean protein, loads of veggies and complex carbohydrates will go a long way to curb the craving for simple carbohydrates.<\/p>\n A healthy diet will also support the production serotonin, the chemical and neurotransmitter that supports well-being and happiness.<\/p>\n Seek out your tribe.\u00a0 Improve your mood by surrounding yourself with positive people.<\/p>\n Socialize and stay involved.<\/p>\n Your circadian rhythm influences the physical, mental and behavioural changes that occur over the course of roughly 24 hours.\u00a0 Disruption to your circadian rhythm can be a mitigating factor in SAD.<\/p>\n Factors that affect your circadian rhythm include:<\/p>\n To this add getting outside to the list.\u00a0 Even though daylight is less during the late fall and winter months, any exposure to daylight is healthy.<\/p>\n Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report<\/a><\/p>\n Vitamin D deficiency, depression linked in international study<\/a><\/p>\n Seasonal affective disorder and exercise treatment: a review<\/a><\/p>\nSupplement with Vitamin D<\/span><\/strong><\/h3>\n
Exercise<\/span><\/strong><\/h3>\n
<\/a><\/p><\/blockquote>\nEat a well-balanced diet<\/strong><\/span><\/h3>\n
Keep in touch with your friends<\/span><\/strong><\/h3>\n
Support Your Circadian Rhythm<\/span><\/strong><\/h3>\n
\n
<\/a>Many of the tools mentioned about will support the health of your circadian rhythm.<\/p>\n______________________________<\/h4>\n
References:<\/span><\/h4>\n