Live Fit Magazine

        We know the holiday season is beginning when the days become shorter and the nights become longer. We leave for work when it is dark and come home when it is dark. The winter solstice has arrived. However, every year I cannot wait for the holiday season to come so I can decorate the house, put up Christmas lights, which are my favorite, download the iTunes holiday music, and get a tree. Consequently, the day after Thanksgiving all the hustle and bustle begins, lights go up, shopping the black Friday sales, letters to send out, and then BOOM! The winter blues arrive. 
   
Seasonal affective disorder (SAD) is common in all ages and in all societies. SAD is often caused from having too much melatonin (a chemical made in the brain), and decreased levels of serotonin (also made in the brain). Melatonin is a good chemical that normally regulates sleep, but, too much can lead to feelings of depression and slows down the making of serotonin. Serotonin, on the other hand, is responsible for a
general feeling of well-being, happiness, and peace of mind. 
   
So, here are four great and easy ways you can beat these holiday blues. First, you have to increase your serotonin levels. The easiest way to do this is to get more sunlight. That is easy for us here in San Diego! We have beautiful beaches, parks, mountains, and hiking trails right here. I know when I am feeling down—it’s time to grab the sunscreen and head outside. If it is not possible to get  in the sunlight, you can put in some full spectrum lights. It’s not as good as sunlight, but it helps. Studies have shown that sunlight or light therapy treatment is about 75% effective for SAD sufferers.    

The next way to gain natural serotonin is by exercising. When you complete an aerobic workout, your body is on a natural high and feels invigorated. This is your body’s serotonin levels increasing. I notice that
when I exercise for at least 20 minutes and keep my heart rate up I have a lot more energy.  Plus, I don’t seem to want to fall into bed or be a couch potato when the sun goes down.
   
Have you ever wondered why in the wintertime you crave all those high carbohydrate foods? Well, studies have been done on  foods that are high in carbohydrates, such as pretzels, sweets, cookies, etc. They  do boost serotonin levels but not in a healthy manner. Oh boy, does this mean now I have a reason to eat all the high carb foods! NO, this is not the way to increase serotonin levels and be healthy and   avoid that
unwanted weight gain. According to  Rich Bayer Ph. D, “Eating complex carbohydrates (whole grains such as wheat, oats, and rice) instead of the cookies and sweets will naturally increase serotonin levels. In addition, eating fruit is a great way to satisfy those sweet cravings.  
   
The last way to increase the serotonin levels is to plan something pleasant to look forward to such as a mini vacation. Marcelle Pick Ob/Gyn NP says, “There is nothing better than getting out of the same routine and head for the sun!  Sitting on the beach will help you refill that vitamin D nutrient that we all need. This can improve our mental and stress levels and don’t forget being in the sun will increase levels of serotonin.” 
Doing something you enjoy each day raises your serotonin levels. Just think how you would feel if you were able to get away  for a weekend, This  would ease the tension in your life, especially during the holiday season.
   
Eating whole grain carbohydrates along with fresh fruits and vegetables, getting out in the sun as much as possible, taking time out for you, and exercising will create a sense of well-being. You will have more
energy, smile a lot more, and be happy with these four easy steps.

Kathy Gerstenberg
		About the author:
		Kathy Gerstenberg joined Live Fit Magazine in 2009. She is part of LFM's video producing and writing staff. Kathy's background in education and counseling--and the fact that she's a mom to a teenage daughter and two sons (one in college)--makes her the perfect person to write about time management! Kathy lives in San Diego with her husband John. She enjoys researching unique stories for articles and videos and sharing them with LFM readers. She explores parenting, education, new products, and travel stories.
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