We have had our fair share of snow, ice, cold temperatures, short days and long, dreary nights this winter.
Some people experience Seasonal Affective Disorder (a recognized form of clinical depression) in the winter. This consists of feeling unhappy, sleeping more than usual, having trouble concentrating and withdrawing from others.
SAD sufferers often move slowly, crave carbohydrates and gain weight, whereas depressed people tend to lose weight, feel worthless and guilty and may even consider suicide. Triggers for depression and SAD differ. Episodes of depression can be sparked by a traumatic or stressful situation and can flare up in any season. SAD is seasonal, starting in September or October, and subsiding in March or April.
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There are several theories about what causes SAD. One is that the level of serotonin, a mood-regulating brain chemical, may drop during the darker months in susceptible individuals.
Another theory is that people with SAD produce more melatonin, a sleep-inducing hormone secreted when it is dark. It is also possible that shorter days trigger a shift in SAD sufferers’ circadian rhythms, which regulate the sleep-wake cycle.
The Center for Environmental Therapeutics has a website at www.cet.org where you can complete a confidential on-line questionnaire to help you determine if you have SAD and can try treating yourself, or if you should consult a mental health professional for treatment of regular depression.
Bright light therapy, which helps reset the body’s internal clock, is generally the best option for treating SAD. People usually respond to light in four to seven days as opposed to four to six weeks with antidepressants.
The side effects of bright light such as eye strain, headache, nausea, agitation and insomnia are generally milder and briefer than those of medication. Side effects of the light can usually be reduced by adjusting the intensity, timing or duration of exposure. The treatment involves sitting in front of a light box for about 30 minutes a day. Light therapy seems to work best if done within 10 minutes of waking.
However, about half of SAD sufferers do not respond. Using a light box for half an hour every day in the fall and continuing until spring may not mesh with a busy schedule. People who have light sensitive skin, an increased risk of retinal disease or who take medication that interacts with sunlight should consult a dermatologist or ophthalmologist.
Some researchers have found that 60 minutes of daily outdoor aerobic exercise was comparable to bright light therapy for easing SAD.
If you have SAD, try spending more time outside, particularly walking an hour a day first thing in the morning. Sitting in front of a window may help, too.
Consider bright light therapy. Choose a light box that is specifically designed to treat SAD and that shines slightly down and delivers white light, not blue.
If symptoms are more severe, consult your physician or a mental health professional.
Source: Consumer Reports, December 2005.
Pecan biscotti
I recently enjoyed this biscotti recipe made by S.S., Rosetown, Sask.
Preheat oven to 350 F (180 C). Spray baking sheet with non-stick vegetable spray.
2 eggs
2/3 cup white sugar 150 mL
1/3 cup soft margarine 75 mL
1/4 cup cold water 60 mL
2 teaspoons vanilla 10 mL
2 teaspoons grated 10 mL
orange rind
23/4 cups all-purpose 675 mL
flour
21/4 teaspoons baking 11 mL
powder
2/3 cup dried 150 mL
cranberries
In a large bowl, blend eggs with sugar. Beat in margarine, water, vanilla and orange rind until smooth. Add flour, baking powder and dried cranberries. Mix until dough forms a ball. Slice dough in half. Shape each portion into 12 inch (30 cm) lengths, and place on baking sheet. Pat diagonally along each log with fingers to flatten.
Put slices on side. Bake 81/2 minutes on each side. Turn over. Bake 71/2 minutes on other side. Then bake for 20 minutes. Let cool for five minutes. Using a sharp knife, cut on an angle into half inch (one cm) slices.
Source: Adapted from Rose Reismann Brings Home Light Cooking, CBC Foundation Publication.
Sleep habits
How is your sleep? Many people cut down on the amount of caffeine, they drink in the evening. I also need to watch the amount of chocolate I eat. Last night, our daughter made a hot fudge brownie sundae and although I really enjoyed it, I paid for it dearly. We reorganized the pantry until midnight and I was still wide awake at 3 a.m.
When I went to the chiropractor I found this information that offers ideas for getting the proper amount of sleep.
- Set your hours for going to bed and waking up. This is important for establishing a sleep-wake cycle for your body. If you are having severe sleep problems, consider reducing your hours so you are exhausted when your head hits the pillow.
- Establishing a sleep-wake cycle means no sleeping in and no naps during the day. Even on the weekend, it is important to keep your schedule.
- Within an hour of waking, get active and get sunlight. Do not put sunglasses on when first leaving the house. Sunlight in your eye causes a natural chemical response that lets your body know it is awake.
- Activity is the best way to tell your body it is awake. Exercise also helps reduce stress , which is a common cause of sleepless nights.
- Stop stimulants. Caffeinated beverages, alcohol and smoking all sabotage sleep. Avoid them several hours before going to bed. Remember, there is caffeine in chocolate.
- Unwind slowly. Tell yourself the day is coming to an end. Four hours before bed, put away your work from the day and try to limit the chores you do around the house.
- Have a warm bath or do a mild exercise. This elevates your body temperature, which naturally decreases at night. As your temperature slowly returns to normal, a strong sleep cue is being sent to your body.
- Avoid heavy snacks before bed. Have warm milk instead because calcium is a natural sedative.
Source: Embody Chiropractic, Massage and Wellness Centre.
Barbara Sanderson is a home economist from Rosetown, Sask., and one of four columnists comprising Team Resources. Send correspondence in care of this newspaper, Box 2500, Saskatoon, Sask., S7K 2C4 or contact them at team@producer.com.
