SEASONAL AFFECTIVE DISORDER (SAD):

THE WINTER BLUES

(As seen on Kyle Brown's Fox 6 News Interview in San Diego 11/o1/o6 )

S.A.D. or Seasonal Affective Disorder (the winter blues) affects millions of people across the globe each year.

As we enter fall, people will begin feeling the classic symptoms: fatigue, need for more sleep and craving sugars and starches. SAD is caused by the change in daylight and doctors generally recommend light exposure and medication as treatment. Yet there are nutrition and exercise tips to help San Diegans beat the Winter Blues.

You may be experiencing SAD if you experience the following symptoms:

Recurring seasonal depression (Fall & Winter)
Mania or disappearance of depression (Spring & Summer)
Mania during the summer
Sugar and Starch Cravings
Excessive weight gain in the winter or weight loss in the summer
Insomnia or excessive sleep
Social withdrawal
Cravings for sugary and starchy food

Tools to combat SAD:

Nutritional:
1) Eat foods rich in the amino acid tryptophan. Tryptophan is a precursor to melatonin. Examples include turkey and sunflower seeds.
2) Eat foods rich in Omega 3 fatty acids. Examples include wild salmon, tuna, and walnuts.
3) Avoid all simple and refined carbohydrates including white bread, cookies, and candy. They will rapidly spike your blood sugar levles.
4) Reduce your alcohol intake as it may effect your sleep patterns and intensify SAD.

Supplemental:
1) Increase your amino acid intake. Products including Fit 365 are high in amino acids including glutamine and BCAA's.
2) Take melatonin or its precursors. Melatonin is a hormone that controls your body's sleep/wake cycles. The amino acid tryptophan is a precursor to melatonin and can be used as well.
3) Take Omega 3 supplements. The best bang for your buck is Antartic Krill Oil, which is high both in Omega 3's and fat soluable vitamins.
4) Use full-spectrum sun lightbulbs in your house. Light is a vital component in the body's natural healing process. Studies have shown that SAD sufferers who receive light therapy start to feel better in as little as a week.

Physical:
1) Spend at least 20 minutes outside in the sun each day. Even if the weather is overcast, you can benefit from the vitamin D and melatonin from natural sunlight.
2) Try resistance training and cardio to increase seratonin levels and blood flow to the brain, which will make you feel better.
3) Try stretching and deep breathing to reduce stress, improve your quality of sleep, and give you more control over your life. 4) Go to bed earlier. Your body has a natural sleep cycle that helps with hormone regulation and keeping you in balance.