Stop Seasonal Affective Disorder Before It Starts

(CARLSBAD, CA) - With winter just around the corner, daylight hours are dwindling along with the upbeat energy that many people feel naturally during the summer months. Seasonal Affective Disorder (SAD) affects an estimated half a million people in the United States alone, who feel lethargic, grouchy and depressed during the winter months.

Women are four times as likely to suffer from SAD than men, and the onset of the condition typically occurs after age 20. The incidence of SAD increases as you move north, where the change in daylight hours from summer to winter is most drastic.

While there is no confirmed cause, SAD is believed to be triggered by a biochemical imbalance in the brain that regulates our sleep, mood and appetite. Daylight prompts the release of serotonin, an important brain neurotransmitter. Experts hypothesize that serotonin levels drop in the winter months, thereby affecting a wide range of body functions. At the same time, the body’s production of melatonin, a hormone believed to activate the sleep process, increases, resulting in the following symptoms of SAD:

— Weight gain

— Cravings for sweet and/or starchy foods

— Fatigue

— A tendency to sleep longer

— Difficulty concentrating

— Irritability

— Avoidance of social situations

— Feelings of hopelessness or helplessness

— Weakened immune system

— Depression

Fortunately, says Jazzercise CEO Judi Sheppard Missett, you can alleviate many symptoms of SAD with the following prevention strategies:

— Get outside during daylight hours. Research indicates that a 60-minute walk in winter sunlight is equivalent to 2 ½ hours under bright artificial light.

— Maximize your exposure to natural light. Sit by the window. Open your curtains. Paint your walls in bright colors that reflect the light.

— Get a good night’s sleep. Try to go to bed and wake up at approximately the same times every day. Establish a bedtime ritual, such as stretching, taking a warm bath or reading, which allows you to relax and settle in for the night.

— Eat smart. Load up on fruits and veggies, lean meats and low-fat dairy products. Try to avoid processed foods that are high in refined flours and added sugars.

— Plan a mid-winter get away to a sunny climate. Breaking up the tedium of winter can do wonders for your mood.

— Seek counseling and/or light therapy if your symptoms are particularly difficult.

— Get plenty of exercise.  Cardiovascular exercise is particularly effective for elevating mood and relieving stress, and exercising as part of a group can provide valuable social interaction. 

But if you prefer to get started on your own, you can try some basic dance moves at home to your favorite music.  Try the following knee lift on a 6- to 8-inch step platform. Make sure your music is of a moderate tempo, so you can complete each step safely without tripping over the step.

Stand behind the step with your abdominal muscles engaged and your shoulders relaxed. Place your left foot on the platform; making sure your entire foot is on the surface.  Step up onto the platform, lifting your right knee and allowing your arms to swing naturally.  Step back down to the floor with your right foot, followed by the left. You should now be ready to reverse the movement, stepping up with your right foot.

This is a four-count movement, to a rhythm of up-lift-down-down, and will fit to the count of most popular music. Continue alternating knee lifts 8 to 16 times until you are ready to change to another move.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com