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Beating the Dark Winter Blues

While “winter blues” is not a clinical condition, those of us who have lived in regions where there is limited sunlight for several months certainly can relate to the phrase. A more serious condition that is clinical in nature is called Seasonal Affective Disorder (SAD). According to the National Institute of Health, only 1% of Floridians suffer from SAD. However, in northernmost parts of the United States, about 10% of people in Alaska may be affected.

Shorter days that occur with the arrival of fall and winter can disrupt our internal biological clock and circadian rhythm. As we lose exposure to light our brains must adjust by sending signals to keep us alert and awake even though the brain wants to trigger melatonin for rest, as the darkness emerges earlier and earlier.

Such changes in our biological clock can disrupt sleep, cause sadness and irritability, increase hunger and intake of carbohydrates, slow our thinking, and even cause depression.

Some benefit by sitting about 30 minutes a day in front of a light box that simulates the blue waves of the sunlight helping our brains and bodies remain alert and active. Still, others may require a discussion with their physician regarding medication to help with their mood.

Lifestyle tips can also be useful during the 3-5 months of winter:

— Try to develop a routine where you are active and a sleep schedule that you maintain.

— Stay busy and organize activities with family and friends so that you do not isolate.

— Be mindful to eat healthy and try to eat within a particular 8-hour time frame each day (see MIND diet).

— Exercise each day and get some form of aerobic workout in daily.

— Meditate and pray on a daily basis to keep focus and emotional balance.

— Stimulate your brain daily with new learning of some type.

— Get away if you can to a southern region where sunlight exposure is better.

— Maintain a conversation with your primary care provider if you believe you are not coping well with the persistent dark days. Your doctor can talk to you about light boxes and possible medication to assist.

— Maintain a forward-looking sense of hope and plan fun outdoor activities for the spring.

— Try to get outside during the fall and winter months, as you will actually benefit from the fresh air and sun even though you may not see it. Nature can provide significant beauty that inspires and calms during the winter months. Dress warm.

Dr. Paul Nussbaum is president of the Brain Health Center (www.brainhealthctr.com) and adjunct professor of Neurological Surgery at the University of Pittsburg School of Medicine.

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