Seasonal Affective Disorder (SAD Syndrome) also known as ‘winter blues.’
Like many conditions there is a wide spectrum of symptoms like sleep disturbance, loss of pleasure, changes in the appetite like craving carbohydrates, gaining weight, feelings of guilt, isolation, helplessness or hopelessness. These feelings are epidemic and that’s down to the long winter nights changing your circadian rhythm.
While the precise cause of winter blues is unclear, lack of sunlight and natural daylight impacts the brains body clock with reduced levels of various brain chemicals including serotonin levels, which can impact on confidence, self esteem and overall mood. As well as that, the long nights and short days can result in excess melatonin leading to feelings of sluggishness.
SYMPTOMS:
Change in sleep pattern, especially tendency to oversleep, Decreased physical activity, Tiredness & reduced energy, Poor concentration, Change in appetite, Cravings for sweet or starchy foods, Weight gain, heavy feeling in the arms or legs, Irritability & low mood, Sadness
HOW TO TREAT WINTER BLUES?
- NATURAL LIGHT & Vitamin D
Sunlight exposure for at least 30 minutes a day for optimal mental and emotional vitality.That is why marathon runners have strong bone and muscle strength - EXERCISE
Regular exercise help to boost feel good hormones such as serotonin, oxytocin and dopamine.This is reason why marathons are generally seasoned in winter so that we run and uplift our hormonal balance - NUTRITION
Eating a balanced diet which includes NUTS, OIL SEEDS, FISH, ORGANIC EGGS give omega 3 fatty acids to feed your microbiome, eat prebiotics (all green vegetables, fruit, probiotics like yogurt and fermented foods, have dry fruits, till, Jaggery, sugarcane juice.
These all are marathoners core nutrition requirements - SLEEP
Seven to eight hours per night & keep technology out of your bedroom! - CONNECT WITH OTHERS & BE KIND TO YOU
A problem shared is a problem halved; it’s good to talk. Make enough time to attend to your own physical, emotional, relational and mental health needs.Marathon runners helps each other to connect and thereby gives a holistic approach and good psychological healthEat Wise… Drink Wise… Sleep Wise…&… Exercise Hard
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