MMIA Magazine - Million Moms In Action Magazine One Year Anniversary Issue | Page 7

THE CAUSES
• As sunlight has affected the seasonal
activities of animals (i.e., reproductive
cycles and hibernation), SAD may be
an effect of this seasonal light variation
in humans. As seasons change, there is
a shift in our “biological internal clocks”
or circadian rhythm, due partly to these
changes in sunlight patterns. This can
cause our biological clocks to be out of
“step” with our daily schedules.
• Melatonin, a sleep-related hormone secreted by the pineal gland in the brain,
has been linked to SAD. This hormone,
which may cause symptoms of depression, is produced at increased levels in
the dark. Therefore, when the days are
shorter and darker the production of this
hormone increases.
6 TREATMENTS FOR SEASONAL
AFFECTIVE DISORDER (SAD)
1. Get in a routine: everyday it is very likely
you will not feel like completing daily
tasks but, the must be completed to
maintain your normal functionality level
2. Set Goals: set goals and share them with
a spouse, friend, spiritual overseer, or
counselor. Sharing these goals will bring
a level of accountability and support
needed during this time
3. Exercise: exercise has its many benefits
including dramatically reducing levels of
anxiety and depression
4. Eat Healthy: there are several foods
that are clinically proven to decrease
depression symptoms and increase mood
and energy level.
• Turkey: is the best food we know of
because of its tryptophan content.
This chemical stimulates serotonin
production, which is a natural feelgood chemical your body produces
• Walnuts: the omega-3s in walnuts
support overall brain health. When
eaten in moderation, most nuts
are a good source of heart-healthy

monounsaturated fats as well as protein
• Fatty Fish: like mackerel, bluefish,
wild salmon, and tuna. The fatty acids
found in these fish not only have
specific brain-boosting properties to
fight depression, but also are good for
overall health. Added benefits such as
improving circulation and reducing
inflammation and overall risk of
heart disease.
• Low-Fat Diary: is the richest dietary
source of two powerhouse nutrients,
calcium and vitamin D, as well as
specific proteins that induce a sense of
well-being and relaxation
• Whole Grains: whole grains, brown
rice, oatmeal, sweet potatoes, and
whole wheat pasta are all good choices.
They help the body release serotonin
• Green Tea: high in theanine, which
is an amino acid naturally found in
tea leaves that provides an anti-stress
relaxation benefit to tea drink
• Turmeric: considered one of the
‘spices of life’ because of its profound
anti-inflammatory activity
• Dark Chocolate: helps to release
serotonin and relaxes the blood vessels
of the cardiovascular system
5. Sleep Pattern: it’s imperative to not
oversleep nor undersleep during this
period. Create a sleep schedule and stick
to the schedule no matter what happens
• Get in sunlight as soon as you wake in
the morning
• Exercise in your awake hours daily
• Avoid midday naps
• Avoid caffeine
• Melatonin
6. Consult a physician: many will first
consult their primary care provider
regarding beginning SAD symptoms,
however, it’s imperative to receive the
expertise of a mental health professional
for many reasons including not delaying
diagnosis and treatment

Amanda M. Boyd, RN | Founder/CEO of Compassionate Hearts and Hands Holistic Health, LLC.
Follow her @AmandaMBoydRN

One Year Anniversary Issue

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