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Seasonal affective disorder (DAS): scientifically proven ways to cope with depression in winter


Seasonal affective disorder (ADD) refers to a biochemical imbalance in the brain due to a shorter duration of daylight hours. Winter is marked by low temperatures and a lack of natural light that causes a decrease in stingin, a type of chemical that helps transmit signals from one area of ​​the brain to another. In winter we usually do not have physical activity and we limit ourselves to our home due to the cold weather. This may be another reason why we feel isolated and depressed. Some of the symptoms of seasonal affective disorder (SAD) are mood and low energy, irritability, frequent crying, tiredness and lethargy, difficulty concentrating, sleep more than normal, lack of energy, decreased activity level, appetite of carbohydrates and sugars, and the tendency of weight gain due to overeating. Here's how to deal with seasonal affective disorder.

Light Therapy: Light therapy attempts to replace sunlight with illuminated artificial light, especially in the morning. Light therapy is also referred to as Bright Light Therapy (BLT) or Phototherapy. Light boxes can be purchased that emit the full light spectrum similar to the composition of sunlight. One research says that DAS symptoms can be released by standing in front of a box of light the first thing in the morning.

Antidepressants: SAD associated with a dysfunction of serotonin activity in the brain can be treated with antidepressants. Certain antidepressants have proven to be as effective as light therapy. However, although antidepressants are a viable and often convenient treatment for ADR, other options should be considered. Antidepressants are known to have debilitating side effects.

Vitamin D: Low levels of vitamin D are usually due to insufficient food intake or lifestyle problems such as exposure to sunlight. Many people with SAD and S-SAD have insufficient or deficient levels of vitamin D. Taking vitamin D before the winter's darkness can appear can help prevent symptoms of depression, studies show.

Exercise: You may feel lethargic during the winter and want to give up physical exercise or gymnastics. But remember that this will make you even more depressed. Any kind of physical activity will increase the level of endorphin and give you a high level of happiness. Do home exercises if you do not want to go out.

With reference to
Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015 2015: 178564.

Published: November 16, 2018 5:02 pm | Updated: November 16, 2018 17:07

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