The day before yesterday I had another coffee dates which was fairly unremarkable except that this particular man was having a really hard time with Seattle’s dark days (SAD – Seasonal Affective Disorder). He told me at length about his depression, the medications he was taking, the side effects of the meds, on and on. I know a lot of people who have trouble with mood this time of year and it got me thinking about complimentary therapy when medication isn’t enough or for milder cases of depression that may be triggered seasonally. The latest research shows that complimentary therapies are being incorporated into treatments to help mitigate the symptoms of depression and restore a sense of well-being and control.
Obviously these strategies aren’t necessarily a substitute for medication and you should always talk to your doctor before considering any health technique you hear or read about. I don’t personally have SAD, but am prone to mood disorder and have been most of my life. Adding these strategies to my lifestyle have and continue to help me with minor depression so if you think you might need a mood booster right about now, this might be helpful to you.
Tweaking your diet: Most experts agree now that a diet high in processed foods can be a major contributor to mood problems. A whole food (translate: real food with ingredients Grandma would recognize) approach, with a focus on an increased intake of omega-3 fatty acids can help. Studies show that a diet low in these cellular building blocks has been linked to depression. Oily fish like wild salmon, herring, and sardines are the richest natural sources, but if you hate fish like I do, you may need supplements to reaach the recommended levels. Talk to your doctor about which sources are best for you.
Exercise/Sleep/Light: A workout may be the most powerful way to refresh our brains and our moods. More than a hundred clinical studies have concluded that exercises boosts mood and mental function. The stimulation of the feel good hormone – serotonin and dopamine come into play here. The recommended does: minimum of 90 minutes per week, make it fun, and take it outside. Outdoor workouts do double duty because the air and sun (when it’s out!) energize the body and indirectly improve sleep, another essential for mental health. I notice a big difference on the days I run outside versus working out on the treadmill – I feel lighter and it clears my head.
Try light therapy to reverse mood problems associated with winter months. Get a 10,000 lux light box – which is the equivalent of a bright sunny morning (you can find them online).
For me, yoga “gives my mind a bone to chew on” and really helps boost my mood during winter’s darkness. Studies have linked regular yoga practice to with lower stress hormones and an increase in GABA (the anxiety reducing neurotransmitter).
