Mind, Body, Spirit
Cabinfever, the winter blues, SAD: if you're feeling a little more bummed out this month than usual, you can probably blame it on the weather. Like any other mood disorder, the causes of SAD can be complex and there may be more than one method for resolving the problem.
SAD was first described and studied by Dr. Norman Rosenthal in late 1970-early 1980s. Dr. Rosenthal hypothesized that a mechanism related to the impact of light on the hypothalamus was at the root of the condition. The exact cause is unknown, though age, genetics and your body's chemical makeup all play a role. Women are more often diagnosed. SAD is more common the further away from the equator you live (both north and south) - and is thought to be due to decreased sunlight in winter. These changes in sunlight may change your body's circadian rhythm which may lead to sleep disorders and depressive symptoms. Natural melatonin levels can be disrupted by a change in season, as can serotonin levels which have been implicated in depression.
SAD was first described and studied by Dr. Norman Rosenthal in late 1970-early 1980s. Dr. Rosenthal hypothesized that a mechanism related to the impact of light on the hypothalamus was at the root of the condition. The exact cause is unknown, though age, genetics and your body's chemical makeup all play a role. Women are more often diagnosed. SAD is more common the further away from the equator you live (both north and south) - and is thought to be due to decreased sunlight in winter. These changes in sunlight may change your body's circadian rhythm which may lead to sleep disorders and depressive symptoms. Natural melatonin levels can be disrupted by a change in season, as can serotonin levels which have been implicated in depression.
Experts agree that getting your body moving can greatly improve overall mental health and increase good, happy feelings all year long. But, in the winter, it's so easy to let our bodies slip into a state of perpetual warmth-seeking behavior that naturally leads to a form of winter hibernation. Fend off the winter blues by getting your body outdoors and into as much light as possible during the winter months. Try to simply force yourself to spend more time outdoors during the day. Physical activity relieves stress, builds energy and increases both your physical and mental well-being and resilience. Fall in love with Rochester and ski, downhill or cross country, snow shoe, ice skate, go sledding. Dust off those snow pants and bundle up for a brisk afternoon walk, or enjoy a stroll in one of the area's beautiful parks. Better yet, consider scheduling a vacation in a sunny climate - if the pocketbook and work schedule allow. If you absolutely must be indoors for long periods of time, try to maximize sunlight exposure by keeping curtains open during the day. If you're home, you can even trim tree branches or hedges that may be blocking some of the light from getting in. Move furniture so that you sit near a window or, if you exercise indoors, set up your exercise equipment by a window.
Another way to get your body involved in dealing with SAD is to expose it to regular doses of artificial sunlight. Dr. Rosenthal helped develop the first "light box" or phototherapy. This therapy consists of using a light box, with 10,000 lux light. It is suggested that you sit directly in front of a light therapy lamp for 15-30 minutes a day, preferably in the morning, every day during the winter months. Some people opt to begin preventive light therapy prior to wintertime and have good results at staving off any signs of SAD. Light therapy is both affordable and easy to self-administer. Light therapy lamps range in price from $80 to $200 and can be purchased at many retail locations as well as online. Some popular models include: Verilux Happylight Full Spectrum Light, Sunbox Sunray SAD Therapy Light Boxes, Philip`s briteLITE 6 Full Spectrum Therapy Light and Litebox Litebook Elite Light.
Sometimes, the best way to feel better is to go within and take care of your spirit. An hour to yourself, a little pampering and one-on-one attention might just do the trick to wipe away those winter blues. At Time to Heal Day Spa, you can choose from a list of therapies and treatments, all of which can work to bring a sense of spring renewal and awakening. "We treat each person on an individual basis," says spa owner Wendy Allen. "If you come in for reiki and during the treatment we feel compelled to focus on your knees, then that's what we'll do."
For rejuvenating the soul, you may want to try the Raindrop Healing Treatment or indulge in the Vita Flex or Crystal Healing Therapy. Others find that it is very therapeutic to have an Ionic Foot Soak or (the spa's specialty treatment) a Head and Neck Release. Time to Heal Day Spa also carries a complete selection of essential oils. Wendy recommends Joy oil for perking up a gray day. "It's a pure essential oil that infuses one with energy and vigor topically," she says. It's equally important to take care of your emotional health by staying connected to others and learning balanced thinking techniques. Time to Heal can also help in this area because it's a great place to meet a friend and have some 'girl' time during a side-by-side pedicure or manicure. There are many alternative therapies for SAD and some people choose to use herbal remedies to help with mild depression symptoms like those experienced with SAD. Remember that even herbal remedies can have side-effects and may interfere with other medications.
Let your spirit soar! Whatever method appeals to you, we hope that this month's Mind, Body, Spirit is one that makes the next couple of months easier for SAD sufferers in Rochester and beyond.
You can enjoy the rest of the February Issue on our website
Friday, February 19th, 2010 | Rochester Woman Magazine
by Lindsay FerrinCabinfever, the winter blues, SAD: if you're feeling a little more bummed out this month than usual, you can probably blame it on the weather. Like any other mood disorder, the causes of SAD can be complex and there may be more than one method for resolving the problem.
SAD was first described and studied by Dr. Norman Rosenthal in late 1970-early 1980s. Dr. Rosenthal hypothesized that a mechanism related to the impact of light on the hypothalamus was at the root of the condition. The exact cause is unknown, though age, genetics and your body's chemical makeup all play a role. Women are more often diagnosed. SAD is more common the further away from the equator you live (both north and south) - and is thought to be due to decreased sunlight in winter. These changes in sunlight may change your body's circadian rhythm which may lead to sleep disorders and depressive symptoms. Natural melatonin levels can be disrupted by a change in season, as can serotonin levels which have been implicated in depression.
SAD was first described and studied by Dr. Norman Rosenthal in late 1970-early 1980s. Dr. Rosenthal hypothesized that a mechanism related to the impact of light on the hypothalamus was at the root of the condition. The exact cause is unknown, though age, genetics and your body's chemical makeup all play a role. Women are more often diagnosed. SAD is more common the further away from the equator you live (both north and south) - and is thought to be due to decreased sunlight in winter. These changes in sunlight may change your body's circadian rhythm which may lead to sleep disorders and depressive symptoms. Natural melatonin levels can be disrupted by a change in season, as can serotonin levels which have been implicated in depression.
Experts agree that getting your body moving can greatly improve overall mental health and increase good, happy feelings all year long. But, in the winter, it's so easy to let our bodies slip into a state of perpetual warmth-seeking behavior that naturally leads to a form of winter hibernation. Fend off the winter blues by getting your body outdoors and into as much light as possible during the winter months. Try to simply force yourself to spend more time outdoors during the day. Physical activity relieves stress, builds energy and increases both your physical and mental well-being and resilience. Fall in love with Rochester and ski, downhill or cross country, snow shoe, ice skate, go sledding. Dust off those snow pants and bundle up for a brisk afternoon walk, or enjoy a stroll in one of the area's beautiful parks. Better yet, consider scheduling a vacation in a sunny climate - if the pocketbook and work schedule allow. If you absolutely must be indoors for long periods of time, try to maximize sunlight exposure by keeping curtains open during the day. If you're home, you can even trim tree branches or hedges that may be blocking some of the light from getting in. Move furniture so that you sit near a window or, if you exercise indoors, set up your exercise equipment by a window.
Another way to get your body involved in dealing with SAD is to expose it to regular doses of artificial sunlight. Dr. Rosenthal helped develop the first "light box" or phototherapy. This therapy consists of using a light box, with 10,000 lux light. It is suggested that you sit directly in front of a light therapy lamp for 15-30 minutes a day, preferably in the morning, every day during the winter months. Some people opt to begin preventive light therapy prior to wintertime and have good results at staving off any signs of SAD. Light therapy is both affordable and easy to self-administer. Light therapy lamps range in price from $80 to $200 and can be purchased at many retail locations as well as online. Some popular models include: Verilux Happylight Full Spectrum Light, Sunbox Sunray SAD Therapy Light Boxes, Philip`s briteLITE 6 Full Spectrum Therapy Light and Litebox Litebook Elite Light.
Sometimes, the best way to feel better is to go within and take care of your spirit. An hour to yourself, a little pampering and one-on-one attention might just do the trick to wipe away those winter blues. At Time to Heal Day Spa, you can choose from a list of therapies and treatments, all of which can work to bring a sense of spring renewal and awakening. "We treat each person on an individual basis," says spa owner Wendy Allen. "If you come in for reiki and during the treatment we feel compelled to focus on your knees, then that's what we'll do."
For rejuvenating the soul, you may want to try the Raindrop Healing Treatment or indulge in the Vita Flex or Crystal Healing Therapy. Others find that it is very therapeutic to have an Ionic Foot Soak or (the spa's specialty treatment) a Head and Neck Release. Time to Heal Day Spa also carries a complete selection of essential oils. Wendy recommends Joy oil for perking up a gray day. "It's a pure essential oil that infuses one with energy and vigor topically," she says. It's equally important to take care of your emotional health by staying connected to others and learning balanced thinking techniques. Time to Heal can also help in this area because it's a great place to meet a friend and have some 'girl' time during a side-by-side pedicure or manicure. There are many alternative therapies for SAD and some people choose to use herbal remedies to help with mild depression symptoms like those experienced with SAD. Remember that even herbal remedies can have side-effects and may interfere with other medications.
Let your spirit soar! Whatever method appeals to you, we hope that this month's Mind, Body, Spirit is one that makes the next couple of months easier for SAD sufferers in Rochester and beyond.
You can enjoy the rest of the February Issue on our website
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