The S.A.D. Season: Where’s the Sun?

Winter may be a wonderland in numerous ways, but for many, it signals the season of darker times. With longer nights and shorter days, the desire for sunlight may seem more like a critical necessity to nearly 25 million Americans, mostly women.

Seasonal Affective Disorder, or S.A.D. becomes noticeable once the hours of sunlight diminish. This affects our natural biological clock, or circadian rhythm, causing a drop in serotonin levels. This particular brain chemical (neurotransmitter) plays an important role in our mood. Researchers believe this drop also plays a role in S.A.D.

The good news is, there are several ways to boost serotonin levels and restore a more “up” mood during the darker days. Let’s look at a few of those ways:

• Open the curtains during the day and let the sun in.

• Increase the wattage in your light-bulbs. Being near (three feet or so) a 300 watt bulb for about 20-minutes a few times a day helps boost serotonin, even if only temporarily. There are also specific “sun” lights for this purpose.

• Move––your body, that is. Resist the down-mood and do some simple movements to upbeat music. If outdoor weather permits, take a walk.

• Eat wisely and seasonally. Serotonin also regulates hunger and a well-being feeling. Even if feeling down, resist the urge to splurge on sweets that lead to winter-weight-gain.

• Begin your day with an uplifting motivational reading or video. This sets the tone for your thoughts.

Nature has provided many foods to prevent falling prey to the winter blues. Here’s a short list of mood-boosting foods to keep in your pantry:

Popcorn (NOT microwaveable!)
Oatmeal (old-fashioned, rolled oats are higher in fiber)
Eggs - a veggie filled omelet makes a nutrient dense, low calorie meal to boost energy
Nuts - walnuts, almonds, others
Peanut butter (organic with no added sugar or salt)
Veggies - pre-washed and cut in ready-to-eat sizes
Fruit - apples, pears, banana, citrus, frozen wild blueberries (for smoothies)
Protein powder - a smoothie makes a mood-boosting snack
Water! Hydration is key to an elevated mood and suppressing the snack-beast
Probiotics and Prebiotics support gut health. Our gut produces much of our serotonin, so keep it well nourished.

The most convenient, pre-packaged, manufactured foods only add to the S.A.D. problem. By eliminating the white, starchy foods (bread, rice, potatoes, sugars, etc) you will be amazed in the difference you feel. Plus, you’ll not be adding empty calories to your menu.

Some experts believe a supplement of Vitamin D helps prevent or ease Seasonal Affective Disorder. You may want to check with your wellness provider if you experience this condition.

Thankfully, in Colorado, we see an average of 245 sunny days a year. The temp may be below freezing, but the sun is shining. It doesn’t get better than that!

Here’s an energy-lifting recipe to get you through those gray-days of winter:

Crunchy Pear and Celery Salad

Serves 6

4 stalks celery, trimmed and cut in half crosswise

2 Tablespoons fruit cider (pear, raspberry or other fruit vinegar)

2 Tablespoons honey (locally grown)

1/4 teaspoon salt

2 ripe pears (Red Bartlett or Anjou) diced

1 cup finely diced white cheddar cheese

1/2 cup chopped pecans, toasted in a skillet over low-medium heat for 2-4 minutes

6 large leaves Butterhead or other lettuce

Freshly ground pepper to taste

• Soak celery in bowl of ice water for 15-minutes. Drain and pat dry. Cut into thin slices

• Whisk fruit vinegar, honey and salt in a large bowl until well blended

• Add pears and stir gently to coat

• Add the celery, cheese, and pecans; stir to combine. Season with pepper.

• Place one lettuce leaf on each of 6 plates and top with a portion of salad. Serve at room temperature or chilled.

• For variety, use Parmesan cheese and toasted walnuts, or apples instead of pears.

Connie’s Comments:

Celery is an alkaline food, high in natural sodium and silicon (the “youth” maintainer) and helps balance high protein meals. The high Vitamin-C content boosts the immune system.

Pears are an excellent source of water soluble fiber; contain more pectin than apples (tones intestines, moistens lung tissue, lowers cholesterol) and are a good energy food in cold weather.