Recognizing Seasonal Affective Disorder: Getting Relief From SAD

Recognizing Seasonal Affective Disorder: Getting Relief From SAD

One more gray day looms large, yes it's that time of year and if you are one of the 5% of the people living in the northern hemisphere that experience from S.A.D or Seasonal Affective Disorder your life can be pretty depressing at the moment. The feelings usually start in the Autumn season and carry on throughout until Spring. It is recognized that up to half a million folks in the United States could be suffering from S.A.D however not everyone knows they have it as the symptoms are quite quite often mistaken for conditions like depression or insomnia amongst others.

Younger women seem to be worst affected however they are more likely to seek a doctors advice so that could be why. Symptoms include a general feeling of being down, irritability, mood swings, poor sleep patterns and loss of appetite which swings towards binging and over indulgence.

So how can you help alleviate the condition?
There are aspects of your daily routine that you can change to offset the affects of Seasonal Affective Disorder that can really help you, such as:

Getting outside as much as possible when the days are just that bit brighter as the more daylight you are subjected to the better you will feel.If you're lucky you could get a day when the sun shines, if that is the case make the most of it, go sit in it for a while.

Try to make your working environment as bright possible, try moving your desk closer to the window, Take regular breaks, and if possible take your lunch break away from your office.

If you are a homeworker try to build a routine which will allow you to get out of the house at least once a day.

Using a light therapy lamp to simulate daylight. You can purchase them online and aren't too expensive. Light Therapy Lamps have been proven to make a difference. Simply use it in the background fro thirty minutes a day and you will feel so much better.

If you are suffering from SAD regular exercise has been known to help, if you are of an age and are fit you could try jogging or a brick daily walk. If that is not your thing try yoga. You can also help your S.A.D symptoms with the power of exercise it will help keep your body healthy at the same time. It is a good idea to plan your week in advance as we are all guilty of putting things off, however if they have been scheduled you are more likely to see it through.

Food cravings can also be a component of Seasonal Affective Disorder, usually people crave sweet things like chocolate, biscuits and cake, if this is the case try to satisfy your appetite by substituting the sweeter foods with other carbohydrates such as pasta, or you could eat more fruit and vegetables.

In the end it all comes down to being proactive with your Disorder and tying to meet it head on, There is no one cure fits all but once you recognize that you have SAD then you can begin to treat it.
----------------------------------------------------

Arnold Hexden writes on Seasonal Affective Disorder as well as other subjects, however S.A.D is an issue close to his heart and he has spent a lot of his time developing his jdeas. You can read more about S.A.D at his his website over at http://www.lightthearapyboxes.net

54 Tips for Losing Weight (Part 5 o 5)

54 Tips for Losing Weight

41. Keep the junk foods out of sight in your home an d workplace.

42. Take walking shoes or a jump rope with you when you travel to keep up with your exercise.

43. If you're getting off track, try to pre-plan your food intake for the next three days by writing it down.

44. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.

45. Avoid batter coating or breading.

46. Use two egg whites in baking instead of one whole egg.

47. Stretch during television commercials. Do arm circles, leg lifts, head tilts, etc.

48. Eliminate the butter on your rolls or popcorn.

49. Learn to say no gracefully when a friend or relative offers you a second helping.

50. Choose pizza with vegetable toppings rather t han high-fat meats, such as sausage and pepperoni.

51. Ask for less cheese. Have you ever tried tomato pie?

52. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.

53. Add more low-fat soy products to your diet for the soy protein and health benefits.

54. Forgive yourself when you slip and make the next food choice a healthy one.

----------------------------------------------------

Weight Loss products reviewed. Free 'Diet myths' e-Book. http://www.happydietnews.com/?id=11004

54 Tips for Losing Weight (Part 4 of 5)

54 Tips for Losing Weight

31. Eat two dairy products a day. Be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.

32. Order dressings and sauces on the side and apply them with a fork.

33. Increase your fiber intake. Choose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.

34. Add slow-down food to your meals like crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.

35. Cook with chicken broth, nonstick cooking spray, wine or water.

36. Drink eight 8-ounce glasses of water a day.

37. Shrink portion sizes of meats and starches, and pile on the vegetables.

38. Ask how the food is prepared when ordering in a restaurant.

39. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size - these foods still have calories!

40. Select clear broth- or tomato-based soups over white soups.

----------------------------------------------------

Weight Loss products reviewed. Free 'Diet myths' e-Book. http://www.happydietnews.com/?id=11004

54 Tips for Losing Weight (Part 3 of 5)

54 Tips for Losing Weight

21. Keep healthful snacks at home and at work.

22. Limit your cheese consumption to reduce fat and saturated fat. Use cheese and lunchmeat with less than 5 grams of fat per ounce.

23. Add calorie counting or fat-gram counting to your food diary for a few weeks if your weight loss is slowing down. Maybe you're missing something.

24. Substitute herbs and spices for salt.

25. Shop for food when you are not hungry, and use a shopping list.

26. Replace ground beef with ground turkey or soy crumbles in dishes such as spaghetti. Don't skip the protein in your meals; find a leaner substitute.

27. Eat three vegetables a day.

28. Always eat sitting down.

29. Request that your family and friends respect your efforts to lose weight and get fit.

30. Take a walk when you're stressed or angry.

----------------------------------------------------

Weight Loss products reviewed. Free 'Diet myths' e-Book. http://www.happydietnews.com/?id=11004

54 Tips for Losing Weight (Part 2 of 5)

54 Tips for Losing Weight

11. Use smaller plates.

12. Bring your lunch to work at least three times a week.

13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when you're cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.

14. Stop eating while watching television.

15. Have someone else put away leftovers.

16. Buy a good low-fat, low-calorie cookbook or magazine subscription.

17. Try two new reduced-calorie recipes a month.

18. IMPORTANT - Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.

19. Don't read while eating.

20. Have a sweet treat once a week.

----------------------------------------------------

Weight Loss products reviewed. Free 'Diet myths' e-Book. http://www.happydietnews.com/?id=11004

54 Tips for Losing Weight (Part 1 of 5)

54 Tips for Losing Weight

Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don't get fat overnight. So you should expect it to take a certain amount of time to lose that weight again, but don?t give up! Persistence, Determination and Grit - They should be your watchwords. These tips work if you stick to your plan!

1. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year

2.Avoid strange fad diets. if you can't eat that way for the rest of your life, don't waste your time or your health.

3. Limit alcohol consumption - each serving contains 100 to 150 calories.

4. Eat fruit at least twice a day.

5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.

6.Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.

7. Gradually increase the length and frequency of your workouts.

8. Weigh yourself no more than twice a week. And do it in the morning after going to the bathroom. It's the most accurate reading.

9. Give yourself a non-food reward for every 5 pounds lost.

10. Slow down your eating speed. Make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.

----------------------------------------------------

Weight Loss products reviewed. Free 'Diet myths' e-Book. http://www.happydietnews.com/?id=11004