Editor’s note: DailyBulldog.com is proud to launch a new wellness column today which will focus on the latest in health science, fitness and nutrition as it relates to our lifestyle here in western Maine.
Well, that time of year has arrived. The temperatures are cold, the daylight is limited, and everything looks dirty. If you’re feeling blue, you aren’t alone.
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Many people in Maine suffer from what’s called “Seasonal Affective Disorder” or SAD during the colder months. But what really is SAD? Is it a clinical condition or the result of a less active pace of life? Psychologists suggest the former, while grandma may suggest the latter. Whichever side you choose, one thing can be agreed on – many people in Maine and throughout the northern half of the United States get the wintertime blues.
Experts aren’t sure what actually causes this condition but many theories suggest that a lack of exposure to sunlight is one of the biggest culprits. Sunlight is responsible for giving our bodies Vitamin D as well as serotonin and melatonin, both of which help regulate mood. Current research has suggested that deficiencies in Vitamin D are linked to depression as well as heart disease and several cancers. The absorption of Vitamin D through sunlight is nearly impossible during the colder months (November through April) at the latitude that we rest at in western Maine.
Another contributing factor is that many folks reduce their physical activity. This slow down could be attributed to the colder temperatures, nasty weather and less daylight. Exercise releases endorphins, the natural feel good hormone released in your brain. With a lowered influx of endorphins, one can start to feel less energetic and more lethargic, which results in more of an urge to hit the couch rather than the gym.
We can’t change the tilt of the sun or influence the weather, but this doesn’t mean we’re all destined to be SAD until May. There are plenty of things we can do to keep in good spirits during these chilly days. Here are some suggestions. Keep in mind that they are not intended to replace the advice of your doctor. Always consult your physician before starting an exercise program or making dietary changes.
The first recommendation is to get some Vitamin D in your diet. There are a couple of simple ways to do that. The first is to take a Vitamin D supplement (up to 1,000 IUs per day through April). Vitamin D can also be obtained from taking a fish liver oil supplement such as cod liver oil. It is found in fish and fortified dairy products as well.
Bundling up, braving the cold and getting some outdoor physical activity is arguably the best method of keeping wintertime spirits high. Getting outside to walk, ski or snowshoe at least once or twice a week can have tremendous benefits both mentally and physically. Following a regular exercise routine is also essential. Most experts recommend getting at least 30 minutes of continuous exercise on most days of the week to keep you healthy. This could mean riding on a stationary bike, playing basketball or dancing – whichever method you choose will do as long as you get your heart rate up.
Western Maine has an array of recreational opportunities, and the winter is a perfect time to take advantage. Don’t let your mood hold you back. Embrace the season!
Well said, Mike! Outdoor recreation can be key to good fitness and a bright smile. I like this column.