Beating the winter blues.Byline: Gayle Ritchie THIS weekend marks the end of British Summer Time British Summer Time Noun a time set one hour ahead of Greenwich Mean Time: used in Britain from the end of March to the end of October, providing an extra hour of daylight in the evening Abbrev: (BST) with the clocks going back an hour on Sunday. Most of us are glad of the extra hour in bed, but for people who experience the 'winter blues', the arrival of shorter daylight hours can be a dreaded date in the annual calendar. Many of us experience a slump in energy levels as we deal with the transition to winter and the hibernating instinct kicks in. For some people, the feelings of lethargy and depression can be so severe they struggle to function normally during the darker months. This can have a huge impact on everyday life, making it difficult to maintain relationships or hold down a steady job, which in turn can lead to emotional and financial difficulties. Luckily there are many things we can do to lift our moods. Here we look at some easy tips you can use to help you through the darker months.... The end of British Summer Time can result in confused sleep patterns and feelings of jet lag jet lag Period of adjustment of biological rhythm after moving from one time zone to another, experienced as fatigue and lowered efficiency. It reflects a delay in the synchronization of changes in the level of blood cortisol, the major steroid produced by the adrenal cortex . The best way to overcome this is to try to get to bed half an hour earlier than normal. This will help you acclimatise yourself to the change more quickly. Make sure you get at least 20 minutes of sunshine every day. Studies have found that exposure to sunlight stimulates the pineal gland, the small organ located behind your forehead that manufactures a hormone called melatonin melatonin: see pineal gland. melatonin Hormone secreted by the pineal gland of most vertebrates. It appears to be important in regulating sleeping cycles; more is produced at night, and test subjects injected with it become sleepy. . Melatonin assists our body clock by regulating the rhythm that controls appetite, sleep and sex hormones. The pineal gland also affects the production of other brain chemicals such as serotonin serotonin (sĕr'ətō`nĭn), organic compound that was first recognized as a powerful vasoconstrictor occurring in blood serum. It was partially purified, crystallized, and named in 1948, and its structure was deduced a year later. . By getting the right amount of sunlight throughout the seasons, you can lift your mood and prevent seasonal affective disorder seasonal affective disorder (SAD), recurrent fall or winter depression characterized by excessive sleeping, social withdrawal, depression, overeating, and pronounced weight gain. (SAD). If you are especially susceptible to SAD, you can buy special lamps to help lift your mood. Listen to music. And when no-one's looking, have a wee jig jig, dance of English origin that is performed also in Ireland and Scotland. It is usually a lively dance, performed by one or more persons, with quick and irregular steps. When the jig was introduced to the United States, it was often danced in minstrel shows. round your living room with some upbeat tunes blaring. If the shock of the alarm clock in the morning is hard to handle, why not get a radio or CD alarm clock which you can set to wake you up with your favourite station or inspirational tune? Start the day with some gentle yoga. It has numerous health benefits with one of the most important being the ability to centre your mood and find balance in your emotions and mental state. It's also a great way to keep fit and flexible. Try some basic yoga exercises to lift your spirits and energise v. i. & t. 1. Same as energize. Verb 1. energise - raise to a higher energy level; "excite the atoms" energize, excite alter, change, modify - cause to change; make different; cause a transformation; "The advent of the automobile may the flow of energy that circulates in and out of your body. Take up meditation. It's not just about sitting still and humming. A stroll along the beach, a walk early in the morning or even just taking 10 minutes to think about the day ahead, can work wonders for clearing the mind and putting things into perspective. Notice the environment around you. Take time to enjoy your surroundings and get as much fresh air as possible. Start your day with a smile. It may sound crazy, but smiling at yourself in the mirror - even if you feel like death warmed up - can help you to feel more positive. Reinforce belief in yourself with positive thoughts and a positive outlook. You will reap the benefits throughout the day. Eat good food for a good mood. A poor diet contributes to low energy and lethargy. During cold winters, people often crave starch and sugar. These are foods that supply a rapid burst of energy in the form of simple sugars and then burn out fast. For sustained vitality, eat a balanced array of easily digestible digestible having the quality of being able to be digested. digestible energy the proportion of the potential energy in a feed which is in fact digested. digestible protein see digestible protein. , wholesome, organic foods that are packed with essential vitamins, minerals and nutrients. Increase your physical activity. Exercise can be difficult when you can barely get out of bed, but the benefits are immense. You will feel energised and invigorated. Go for walks, swim, take up aerobics or spin classes, or go for bike rides. Do something you enjoy or you won't stick with it. Focus on what you love to do and indulge your passions. If you love to paint or write, now's the chance while the nights are drawing in. Or why not take up night classes at your nearest community centre or college? Watch funny movies, go to live comedy shows or tune in to your favourite sitcoms. Laughing is a great mood lifter and it's infectious. By Gayle Ritchie CAPTION(S): MOOD LIFTERS: Yoga has health benefits and music can energise you BE HAPPY: The cold, dark winter months don't have to be depressing |
|
||||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion