How to kick the winter blues

As we all know the days are getting shorter, the temperature is dropping, and the sun is constantly hiding behind an army of clouds. Many people are finding themselves down in the dumps and a little more tired than usual.

Sarah Smith, 25 years old and a college student at LBCC says she has dealt with mild seasonal depression for a few years and that it had started when she became older. She said that the weather can play a big part in feeling down and gloomy.

"It's just like regular depression, you don't want to do anything and you don't really want to be around anyone. It's difficult to deal with sometimes but thankfully I have people who are aware of it and support me."

Dr. David Grube, of Philomath Family Medicine, states that at one point or another every can get seasonal depression, however for some people it is more intense and lasts longer.

"Seasonal depression deals with an imbalance of brain chemicals, but it also involves shift changes like the time change we just had. It gets darker outside faster and there isn't as much sunlight," said Grube.

Grube says that people with SAD should be watched over more intently because sometimes it can causes problems such as suicidal thoughts.

"It's shown though, that people with seasonal affective disorder feel better after exposure to bright light," said Grube.

According to research the disorder is related to insufficient light which makes the pineal gland located in the brain think its dark outside. The pineal gland then secretes a hormone called melatonin which has sedative properties.

An article by OHSU (Oregon Health and Science University) said that SAD usually occurs during adulthood and is four times more likely to affect women than men.

Whether you have the full throttle of SAD, or even just a mild case of the pesky winter blues, here are a few natural tips to help bring a spring back to your step.

1. Get outside, bundle up and take a brisk walk outdoors during your lunch break or after work to get some sunlight.

2. Try some light therapy, invest in a "seasonal light box." It goes on the side of your bed, or even get one for your night stand, it mimics the suns rise a little earlier in the comfort of your own bed.

3. Keep your intake of fruit and vegetables up throughout the winter period, and maintain a healthy intake of complex carbohydrates such as wholegrain rice, pasta and bread.

4. Regular exercise produces endorphins. Physical workouts can help improve sleep and muscle tension. If it helps, try moving your workout so that it takes place during the few daylight hours that we have.

5. And finally, laugh it up! Socializing is easy and is one of the best ways to help beat SAD. Meet up with friends on a regular basis, and don't sit at home being a couch potato. You may find yourself changing your attitude to winter.

By following these simple steps, you will have a much easier time staying happy and active, and keeping that depression at bay.

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At a glance:

SAD (Seasonal Affective Disorder)

5 ways to beat the winter blues

Dr. David Grube, MD.

Philomath Family Medicine:

1219 Applegate St.

Philomath OR, 97370

Ph. 541.929.2293