INTRODUCTION As we all know, people have been drinking cow milk and using it for making various dishes or products for hundreds of years. But in these recent days people have started questioning if drinking cow milk is actually good for their bodies or if it might lead to any health problems instead. So, with the help of this article, we will clearly understand the advantages of drinking cow milk, possible health problems that might occur if you drink cow milk and the opinions and suggestions from the health experts on consuming cow milk every day. What Are the Nutrients Found in Cow's Milk? 1) It contains calcium , which helps in the strengthening of bones and teeth. 2) It is rich in protein , which plays a role in muscle repair and growth. 3) It contains vitamin B12 , which helps in the production of RBC. 4) It contains vitamin D , and this helps in the absorption of calcium. 5) It contains vitamin B2 , the riboflavin which helps to increase energy metabolism. 6) It contains pho...
INTRODUCTION
.webp "Symptoms of Seasonal Affective Disorder (SAD)")
.webp "Why Does Seasonal Affective Disorder (SAD) Occur?")
Are you a person who is experiencing more fatigue, sadness, or lack of motivation during the time of year when daylight hours reduce and it gets darker sooner? You are not only the person suffering from this. There are millions of people who are affected by Seasonal Affective Disorder (SAD), mainly at the time of the fall and winter months.
Now, I have good news for you. You don't always require medicines to overcome or fight off the winter blues. In this wonderful article we will discuss 10 natural and highly effective methods to manage Seasonal Affective Disorder and regain your full energy, concentration and mood in a natural way.
What is Seasonal Affective Disorder (SAD)?
This is actually a type of depression which usually happens in the colder or winter months, at the time when the exposure to sunlight is reduced or limited. This condition is more serious than just winter blues. The individuals with SAD usually experience:
- Tiredness and decreased energy level.
- Sleeping more than usual or difficulty in sleeping.
- Increased desire to eat foods that are high in carbohydrates, like snacks and sweets.
- Increase in body weight.
- Feeling angry and frustrated even for small matters and avoiding social activities or interactions.
Click here to understand the connection between vitamin B12 deficiency and fatigue!
Seasonal Affective Disorder can also happen in the spring or summer seasons, but it is most commonly seen in the late fall and winter seasons. So that, if you notice a pattern of feeling tired and sad during specific months every year without break, then it could be a seasonal affective disorder.
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Causes of Seasonal Affective Disorder (SAD)
Actually saying, the real cause of seasonal affective disorder isn't completely understood, but there are various factors which we believe could cause SAD. This includes:
1) Decreased Exposure to Sunlight: A reduced amount of daylight can disturb your body's circadian rhythm, or your body's internal clock, and it can lead to feelings of depression.
Check out the link to explore the 10 important signs of vitamin D deficiency!
2) Reduced Serotonin Level: The exposure to sunlight helps your body to make serotonin, the brain chemical which enhances your overall mood, concentration, and calmness. So if the exposure to sunlight is less, then it means less serotonin is produced in your body.
3) Disrupted Melatonin Levels: When it is dark, your body will start to produce melatonin, the hormone which takes you into a sleepy mode. So if there is too much darkness, then your body starts producing too much melatonin or starts producing it at the inappropriate times.
4) Low Vitamin D Levels: If there is not sufficient sunlight, then your body will only produce less vitamin D, which can definitely make a bad impact on your mood and immunity.
.webp "Why Does Seasonal Affective Disorder (SAD) Occur?")
10 Natural Methods to Manage Seasonal Affective Disorder (SAD)
1) Try to Get More Sunlight
Even if it is very cloudy outside, get out of your house and spend more time outdoors during the daylight hours. Getting exposed to sunlight can improve or increase your serotonin levels and makes your mood better. Even the small actions, like sitting close to a window or taking a short walk during your lunch breaks, can definitely have a positive effect on your psychological health.
2) Try Phototherapy
Try using light therapy box, which emits bright light that is similar to natural sunlight, and this can help you to reset your body's circadian rhythm. Use a 10,000-lux light box. Sit close to this light box for 20 to 30 minutes every morning. But you should always speak with your doctor before starting this.
3) Exercise Every Day
It is a proved thing that exercise can boost your mood. Set a goal to do exercise for at least 30 minutes five times each week, and it is much better if you are doing outdoor exercise, but indoor exercise can also help to reduce the symptoms of SAD.
Explore how daily exercise boosts your health and fitness!
4) Start Practicing Mindfulness and Meditation
Mindfulness meditation has the power to calm your mind and reduce stress. Mindfulness meditation will help you to concentrate on the present moment and will create emotional strength.
5) Eat Foods that Enhance Your Mood
This includes:
- Salmon and walnuts, which are loaded with omega-3 fatty acids.
- Whole grains and sweet potatoes, which are complex carbs.
- Leafy vegetables and citrus fruits for getting sufficient vitamins.
Stop or reduce the consumption of processed food items, sugar, and too much caffeine, which can do more damage to your mood swings.
6) Use Vitamin D Supplements
Individuals with low vitamin D in their bodies have a greater possibility of experiencing depression. So test your vitamin D levels and take supplements if needed, but only as per the doctor's advice.You can also get vitamin D from the fortified foods such as dairy, eggs, and cereals.
7) Create a Consistent Sleeping Routine
If you are not sleeping well or if you are not getting enough sleep, then it can worsen your SAD symptoms. So it is really important to stick to a consistent or regular sleep routine by going to bed and waking from bed at the same time each and every day, even on weekends. One simple tip to enhance your sleep quality is to reduce the screen time before bedtime.
8) Always Stay Socially Active
If you are staying alone and not keeping any social contact, then it can make your depressive state worse. So always try to get in touch with your family and friends. You can also connect with others joining in groups, communities or online events that share similar experiences.
9) Try Aromatherapy
Some of the essential oils, like lavender, citrus, and peppermint, have both calming and energizing effects. So, it is best to use them with a diffuser or by adding some drops to a warm bath or mixing it well with a massage oil to get its maximum benefits.
10) Keep a Diary to Write Down Your Thoughts
If you are writing down your thoughts or feelings in a diary, it can help to properly process your emotions and decrease the stress. Even if you are journaling for 5 minutes every day, it can support you to understand the patterns and triggers that influence your mood and also help you to understand your emotions better.
When Should You Consult With a Doctor?
In case you are not getting enough relief through natural remedies or if your symptoms are getting worse day by day, then it's time to get professional help. These mental health professionals will offer a talk therapy like cognitive behavioral therapy and give you medicines if required or make a personalized treatment plan based on your particular requirements that may include therapy, alterations in lifestyle and medicines.
Frequently Asked Questions
Query: Can seasonal affective disorder go away naturally without treatment?
Solution: Yes, if you are suffering from mild Seasonal Affective Disorder, then it can get better on its own when that particular season ends. But anyway, it is always better to begin the early management with the help of natural remedies to prevent the worsening of symptoms.
Query: Is light therapy safe for all the individuals?
Solution: In most of the cases, light therapy is generally safe. But if you are a person who is suffering from eye conditions or bipolar disorder, then you should speak with your physician before starting light therapy.
Query: What type of foods should I eat to naturally reduce the SAD symptoms?
Solution: The foods which are loaded with omega-3s, B vitamins, complex carbs, and vitamin D can elevate your mood and energy and thereby help to reduce the SAD symptoms.
Query: Is it possible to have seasonal affective disorder in the summer?
Solution: Yes, but it is uncommon. Some individuals get seasonal affective disorder in summer season with symptoms like trouble sleeping, restlessness, anxiety, and weight loss.
CONCLUSION
Seasonal Affective Disorder (SAD) is an issue which can be treated successfully. If you are ready to get more sunlight through better exposure, eat better foods, and practice mindfulness, you can properly manage and improve your mental health. These minor lifestyle alterations can really help you to attain a better emotional balance and mental balance without depending completely on medications.
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