Last weekend was the official end of Daylight Savings Time 2013. We set our clocks back and suddenly it’s dark before dinnertime. You may even find yourself in bed by seven o’clock (or at least wishing you were.) The days are getting shorter and the nights are getting colder; schoolwork is the last thing many students want to do. Unfortunately, there are still a little less than two weeks of school standing between us and Thanksgiving break, then an additional two weeks until winter break. It is almost a tease when professors say that the semester is almost over.
With thoughts of home-cooked meals and visiting with family and friends on our minds, it may be hard to stay focused and even harder to drag ourselves out of bed some days. These feelings of lethargy and disinterest may be due, in part, to a condition called Seasonal Affective Disorder, appropriately shortened to SAD. Here are some tips on how to avoid it this winter.
SAD affects thousands of Americans every year during the fall and winter months. The reduction of sunlight affects the circadian rhythms in the brain, which ultimately makes people fatigue more quickly. In addition to this, lower levels of serotonin are also released, the hormone that affects mood, which can cause people to be grumpy or moody.
Other symptoms of SAD include, but are not limited to depression, anxiety, loneliness, drowsiness and weight gain. The low energy levels in the body can cause increased cravings for carbohydrates, otherwise known as comfort foods. One may also lose interest in their daily activities, both academically and socially, feeling less enthusiastic about the gym as well. This is a recipe for turning anyone into a lethargic bundle of SADness.
While there are many acute treatments for serious cases, there are also many home remedies and steps you can take to prevent or lighten these symptoms.
1. Get some fresh air. Open your dorm window or walk to Tenleytown instead of taking the shuttle. Staying cooped up inside will only make your symptoms worse. Also, be sure to get up early and get outside while it’s still daylight…. this will allow you to maximize your exposure to daylight.
2. Eat a healthy and well-balanced diet. Fatigue often causes cravings for bread, pasta, chocolate, and other fattening carbohydrates, but don’t give in to them. There’s nothing comfortable about “comfort foods” when you can’t button your jeans in the morning. Make sure you are getting a sufficient amount of vitamins and minerals you need.
3. Exercise for at least 30 minutes, at least three days a week. I know everyone is busy with finals approaching and the walk to and from the gym can be very unappealing. However, exercise is one of the best cures to SAD and should not be put on the back burner despite your busy schedule. Take advantage of the indoor exercises you can do in your dorm, like these moves.
4. Keep up interaction with friends and family. One of the symptoms of SAD is loneliness because of the tendency to resort to social isolation. Don’t forget to call a parent, sibling or special person today and don’t skip a night out with your friends because it’s “too cold.” Staying in your room with Netflix won’t help you much– even if you’re renting one of the top 10 beach movies.
5. Get as much natural light as you can. And I’m not talking about the beer. Natural light is the leading cure for SAD. Although most expensive light therapy treatments only mimic the benefits of natural light, if you really feel that you need more light in your life, check out the top selling happy light from Brookstone.com. For $99, this lamp can bring natural light right to your desktop this winter.
6. Increase daily intake of Vitamin D. Vitamin D is essential for bone growth and many other functions of the body. Now, this doesn’t mean you should sprint to the nearest tanning salon, since tanning is a dangerous and an inadequate way of getting vitamin D in the winter. According to US Health News, however, if you live north of Atlanta, Georgia, it is nearly impossible for you to get your needed dosage of Vitamin D from the sun during the winter months, “because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere.”
Instead, try to increase your intake of Vitamin D with some simple additions to your diet.
- Fatty fish, like salmon, trout or tuna. These are high in protein and vitamin D, but relatively low in calories. Get some in TDR or find a local sushi place that delivers.
- Drink milk. An eight ounce glass of milk contains at least 100 IUs of vitamin D. Treat yourself with either chocolate or strawberry milk and have it for dessert.
- Drink orange juice. If you don’t love dairy, drink orange juice instead. Some brands contain just as much vitamin D as milk does. Florida Natural Orange Juice and Minute Maid Kids+ Orange Juice both contain 100 IUs per eight ounce serving.
- Egg yolks. The vitamin D from eggs come from the yolk, so skip the egg-white omelets for a few weeks. However, there is not enough itamin D in eggs, so do not rely on it as a main source.
- Supplements. Supplements are easy because the full dose can be taken at one time. Do your research on recommended levels of vitamin D and the debate over how much is really recommended during the winter months. Also, you may want to choose a supplement that also offers vitamin K to aid in its absorption. Whenever choosing supplements, always do your research and be aware that too much of a good thing can harm you.
7. Make your dorm fun! Everyone needs a break from studying and hanging out in the lounge is only fun for so long. To avoid boredom, start some fun projects in your dorm with your friends.
- Watch movies. Make a bucket list of your favorite movies to watch with your friends. Make sure to include some holiday classics to get everyone pumped for winter break.
- Play board or card games. Nobody is ever too old for games like Apples to Apples or Rummy. Games like these are good because they can include a lot of people and aren’t too complicated to learn, but are always a fun time.
- Crafting. Pinterest has an endless amount of easy ideas and projects. Create extra door decorations or make bracelets for your friends. Even if they aren’t a huge fan of the project’s outcome, the random act of kindness will always be remembered.
- Baking. Want to be the most popular person on your floor in the matter of minutes? Whip up a batch of cookies or brownies. Baking is fun and rewarding, and always a quick fix to a long day.
8. Get excited for the holidays. Don’t forget that winter can be the most wonderful time of the year. Get excited about fashion– you can finally wear those big sweaters, leggings and boots! Add some magic to the season with Starbucks holiday drinks and presents. If you can’t afford presents, make a list of what you would buy for your friends this year if you won the lottery and have them do the same.
9. Beg your family to take you someplace warm over winter break. You aren’t alone; your family might be suffering from SAD as well. SAD is most common in people between the ages of 15 and 55. If you suggest a nice sunny place for vacation, you may just spark some interest.
10. Move to Hawaii or Arizona. They don’t observe daylight savings and it’s warmer there in general, so all your seasonal problems will be resolved.
Winter blues can get the best of us at times. Try to embrace the change of season and optimize your “indoor time.” Have a peppermint hot chocolate with a friend and work on homework together. Do some holiday shopping or simply get some ideas for when you do get home for the holidays. This will make your shopping quick and painless when you arrive home in December. Pick your favorite NFL team and watch games with friends. Whatever you do, don’t let your inner couch potato take over for the next five months…it will just make your spring “to-do list” longer if you have to burn off those 10 extra winter pounds you earned.
Photo Credits: http://i.huffpost.com/gen/955302/thumbs/o-SEASONAL-AFFECTIVE-DISORDER-facebook.jpg