Managing Seasonal Affective Disorder (SAD)

Seasons change frequently, and the onset of the waning sun and colder weather can bring about depression symptoms, known as Seasonal Affective Disorder. The occurrence happens to over 10 million Americans annually, and those affected by SAD tend to experience significant struggles with their depression disorders throughout the colder seasons. While the cause of SAD isn’t specific, psychologists believe that the presence of melatonin decreases and causes a disruption to the circadian rhythm of how we sleep and function because of the waning sunlight.

It’s important to recognize and treat SAD because all forms of depression can limit a person’s ability to fully live their lives, function well at work, and enjoy time with their families. If you know someone with SAD, here are some treatment options you can consider to help relieve those symptoms and how to best approach this disorder when it appears.

Try Exercising

Any form of depression can benefit from exercise because the endorphins from exercising can help relieve symptoms. However, during the winter months, getting outside to work out can be a struggle, especially for SAD patients. Any form of exercise can be performed indoors. Finding resources for yoga, weight training, and even indoor cardio exercises can help boost the heart and keep the mind healthy.

Stick to a Schedule

Finding a schedule and working with it can be a great mood booster for those with SAD; by keeping a regular schedule, you can help manage sleep better, expose yourself to light throughout the day, and help keep the mind and body healthy. Balancing exercise, diet, and work throughout the day can provide you with more energy for activities and help you feel tired for adequate sleep.

Keeping a Journal

Writing down your thoughts can help provide you with an internal perspective about the emotions you experience and help keep track of your mood throughout each day. Getting those negative emotions out of your system can help relieve depression symptoms and provide you introspection on what you can do to change your behaviors.

Use Light Therapy

Light and aroma can both be beneficial to one’s health. Light therapy through dawn simulators and light therapy boxes can help the body’s circadian rhythm and suppress melatonin. Working with full-spectrum light is closest to natural light and is a useful measure for treating SAD. Also, spending time throughout the day near dawn can help brighten your mood.

Speak with Your Doctor

Because SAD is a type of depression, speaking with a mental health professional can help determine the cause of the depression and find the right treatment course. Speaking with a professional can help you work through the various emotions and thoughts you can experience with SAD and recognize how SAD plays a part in your life.

If you’ve begun to see the effects of SAD this winter, then the best place to speak to about your problems is at Dr. Trang D Nguyen’s office at Conroe Family Doctor in Conroe, TX.

Tips to Help You Lower Your Cholesterol

With heart disease standing as one of the leading killers in the United States, it’s little surprise that lowering our cholesterol is a serious concern for Americans. While there are a high number of people in the US with high cholesterol, even those not presently diagnosed with it can benefit from taking some precautionary measures. High cholesterol levels are associated with high incidents of heart attack, heart disease, and stroke. Don’t let high cholesterol cut your time with friends and family short; start taking steps to get it under control!

The Three Basic Steps To Keeping Your Cholesterol Low

While medication is available that can help keep your cholesterol under control, this should be considered a last resort and doesn’t take the place of healthy living. We know that making changes to your lifestyle can be challenging, but you can add years to your life with a little careful attention to your health. The following three steps are a good place to start.

Make Healthier Food Choices

This is easily the most effective step you can take in keeping your cholesterol down. If you aren’t consuming foods that are high in cholesterol, this is going to have a dramatic effect on your levels. The first thing to make yourself aware of is the importance of avoiding too many saturated fats. These are commonly found in milk, butter, cheese, and meat. While healthy for you in moderation, in excess, they spell trouble. While you’re at it, you should avoid trans fats entirely, such as those found in margarine, shortening, and various fast food and convenience items. 

Keep Your Weight Down

After making healthier food choices keeping your weight to a healthy level is the next most effective step, especially in combination with a healthy diet. This step not only helps keep your high cholesterol under control but can do wonders for your overall health. Lowering your weight can reduce stress on your joints, keep high blood pressure at bay, and even lower your cholesterol as much as taking medication can. Be sure to keep yourself properly hydrated as well, as drinking water prior to a meal has been shown to help weight loss.

Increase Your Physical Activity

You knew this one was coming. It may become tiresome hearing about how exercise is the end-all-be-all of good health, and there are certain things that it can’t help with. What can’t be denied, however, is that an active lifestyle is a healthier lifestyle. You can start small, as even half an hour a day of activity can make an immense difference in your overall health, including your cholesterol levels. If you can maintain a regular 2 ½ hours of moderate activity a week, you’ll go a long way to battling high cholesterol.

Want to learn more ways you can promote your overall health? Make a phone call to Conroe Family Doctor and arrange an appointment with Dr. Trang D Nguyen today! Our team is proud to help patients in and around Conroe, TX, make lifestyle choices that promote long life, and keep cholesterol levels down!