Don’t be sad!

Do you often feel sad, lonely and depressed, especially during the winters? You are not alone. Seasonal affective disorder (SAD), commonly known as winter blues is a mood disorder which affects 10-15% of the global population. Registered Dietician Preethi Rahul helps you shrug away the SAD feeling! 

Eat wisely

Lack of sunshine can cause vitamin D deficiency particularly in the winter months. Up the "D" by adding more Vitamin D rich foods (though most of the D comes from sunshine) like salmons, sardines, eggs, fortified milk and shiitake mushrooms. Sweet meats, cakes, pastries -all the fat and sugar laden desserts are known to be comfort foods that can provide instantaneous temporary relief from depression which is common in winter. Thus watch your sugar intake. Substitute sweets with whole fruits that are naturally sweet. Dehydration is also common in winter as people tend to feel less thirsty. Increase your fluid intake. 

Be "warm"

Wearing bright coloured clothes, painting your room in warm shades, having bright coloured foods can make you feel great and prevent any depressive symptoms that can arise with the seasonal change. Going out and socialising with people, hanging out with friends, engrossing in some winter adventure sports like skiing or ice skating are effective activities that can prevent the blues from setting in.

Get moving

Your exercise schedule invariably goes for a toss with the cold wave setting in. But it's very important to exercise in winter. According to researchers at Cornell University, exercise has the same therapeutic effect as 2.5 hours of light treatment indoors. Force yourself into 15 to 20 minutes of dancing to the radio or brisk walking. Exercising increases the serotonin levels that can fight depression and can also prevent those flabs from piling during the winter.

Light away the blues

Light therapy is one of the most commonly used treatments to fight away winter blues. A hot glowing body of flame can definitely make you feel warm, comfortable and release the feel good endorphins that will elevate your mood. Sitting in front of a fluorescent light box that delivers an intensity of 10,000 lux can produce substantial relief for Seasonal Affective Disorder. Light therapy can be as effective as an antidepressant medication for mild to moderate depression.

Cut down your screen time

Research has shown that those who are addicted to the internet or television or video games, tend to have a higher degree of depression and anxiety. Cut down your screen time and indulge in some activity that you love doing. Creative activities such as dancing, singing, painting, and the like are good activities. Watching some sad gloomy soap or death and destruction on screen can heighten the depressing feeling. Watch something that will lighten up your mood!