Preventing The Winter Blues

The long, dark days of winter can have a depressing effect on some people. And what you may mistake as the “winter blues,” can actually be a more serious condition known as seasonal affective disorder (SAD). SAD is a form of depression that occurs in the winter when there is less natural sunlight. To prevent the onset of seasonal depression, see below for tips:

·         Exercise. Exercise helps you feel better because it increases dopamine levels in the brain. Dopamine is a neurotransmitter that promotes feelings of pleasure and excitement. Take a walk outside for 30 minutes or enroll in an aerobics class. Anything you can do to stay active will improve your mood and overall well-being.

·         Go outside. Being outside in nature is helpful because of the absorption of oxygen. Try to expose yourself to at least five to 10 minutes of natural sunlight a day. Exposure to sunlight may also help boost serotonin, a “feel good” hormone produced in the brain.

·         Reach out to friends. Spend time with loved ones or talk to them about how you are feeling. Friends and family can be a powerful source of support.

·         Eat a balanced diet. It’s important to incorporate a variety of foods into your diet that build brain power, allowing you to improve your mood. Try foods rich in omega-3 fats, like salmon or walnuts. You can also eat foods with high levels of tryptophan, like lean chicken, spinach, bananas and eggs.

·         Drink more water. If you get enough water, it helps you sleep better, it helps your joints feel better, and it aids with digestion. It also helps to hydrate your brain.

For more information on preventing Seasonal Affective Disorder, visit:

my.clevelandclinic.org/health/diseases/9293-seasonal-depression