Are You Suffering From Seasonal Affective Disorder?
Try the tips for maintaining your winter exercise routine this winter: •Arrangeyourschedule tostartandend laterorearlierso thatyoucanexercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personalfitness trainersalsocanhelpvaryworkouts tokeep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than2weeks,scheduleanappointmentwithoneofourphysiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: RosenLN,TargumSD,TermanM.Prevalenceofseasonalaffectivedisorderat four latitudes.PsychRes.1990.31;131-144. RosenthalNE.Winterblues: everything youneed to know tobeat seasonalaffectivedisorder.NewYork,NY:Guilford Press;2006. BlumenthalJA,BabyakMA,DoraiswamyPM,etal.Exerciseandpharmacotherapy in the treatmentofmajordepressive disorder.PsychosomMed.2007;69(7):587-96. Centers forDiseaseControl (CDC)andPrevention.CDCFeatures. Insufficientsleep isapublichealthepidemic.www. cdc.gov/features/dssleep/.AccessedNovember1,2016. Centers fordiseaseControl andPrevention.Alcohol andPublicHealth.Frequently askedquestions.http://www.cdc. gov/alcohol/faqs.htm.AccessedNovember1,2016.
EXERCISE AND SEASONAL AFFECTIVE DISORDER According to theCentersforDiseaseControl (CDC)andPrevention,14percentof people in theUnitedStatesexperienceSAD (alsoknownasseasonaldepression). But research shows that many people can manage or avoid SAD with 30 to 60 minutesofexerciseand20minutesofexposure tosunlighteachday. Inaddition, data show exercisers have lower rates of recurrent depression compared with studyparticipantswhodonotexercise.Thesefiguresemphasize the importance ofexercising throughout thewinter,especially ifyourgoal ishealthandwell-being as well as a trim waistline.
Eating Right Never Tasted So Good!
Spiced Pear Tea
INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional)
• 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)
DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6 in square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
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