Using supplements (for example St Johns Wort) is one way of alleviating the symptoms of Seasonal Affective Disorder ("SAD"). It is not the whole story and some people are unhappy about taking supplements. St Johns Wort in particular can cause problems if taken in conjunction with some prescription medications (particularly for heart conditions), and medical practitoners advise against it in such circumstances.
There are numerous ways to avoid supplements in addressing the symptoms of SAD:
Specific Foods
Several foods are especially helpful in stimulating directly or indirectly, the levels of seratonin, norepinephrine, GABA, acetylcholine and other neurotransmitters in the brain. These foods include carbohydrates, brown rice, cottage cheese, peanuts, pumpkin and sesame seeds, fish and algae, wheatgerm and wheat bran, eggs, turkey, ham, milk, cheese, and green vegetables (especially leafy greens).
These are all part of a normal balanced diet anyway, but you may consider how balanced your diet actually is, and adjust it to help with the winter blues.
Therapy Ideas
Light
Light Therapy is one part of the solution. Getting extra sunlight on those relatively sunny winter days is not always easy (unless you live in high mountains), so a daylight box can help with that. The light need to be close to that of the sun in 'colour temperature'.
When at home, position your chair so that it faces a south facing window if you are in the Northern Hemisphere, vice versa in the Southern Hemisphere.
Winter Sunshine
Try to escape for a winter sunshine holiday. This can be of major help. It gives you something to look forward to and plan. Try to avoid too much east-west travel though, as the cause of jet lag is closely linked to those of SAD. If you live in Europe, the Canaries is a good destination, or even South Africa. For those in the US you have the Caribbean, Central America and Brazil. Aim for the Tropics.
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
Compile your own playlist of music which cheers you up and play it regularly. It is easy with online streams such as Spotify to build a happy playlist. Ideally, it will make you want to dance. So much the better - that's exercise too. .
Laughter
It's good to laugh, especially with others. Do you have any DVDs that make you laugh? Put them on, even if you are doing something else at the time you can hear the soundtrack and laugh - it will release endorphins - 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.
Minimise Alcohol Intake
Alcohol is a depressant, and it is a good idea to reduce your intake during the winter months. It will help improve you shape too.
Daily Life - Keep Yourself Occupied
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.
I use most of these ideas in managing my own SAD. Yes, 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 therapies into every day, and then feel good about yourself if you achieve three of them.
And don't forget that Pizza Capricciosa!
And, as you know, things will improve in the springtime!
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