What is Seasonal Affective Disorder?

Do you ever feel you have the “winter blues”?  Many people feel a bit more tired, gain weight, have difficulty getting out of bed and call it the blues. I fall into this category while others may suffer an exaggerated form of these symptoms whereby depression and a lack of energy become debilitating.  My sister-in-law suffers from this condition called Seasonal Affective Disorder (SAD).

Symptoms

The typical symptoms of SAD include depression, lack of energy, increased need for sleep, a craving for sweets, and weight gain. Symptoms may begin in the fall, peak in the winter and usually resolve in the spring for most people.  70-80% of those with SAD are women.

Causes

The incidence of SAD seems to increase with increasing latitude.  Studies indicate a connection between a person’s vulnerability to SAD and their degree of light exposure.  For example, an individual may be fine in New York and show symptoms of SAD in Toronto.  For me, I didn’t experience winter blues in Northern California, but since moving to Spokane I definitely feel the signs.  I’m lucky I have never experienced full blown SAD.

Some individuals who work long hours in buildings with few windows may experience symptoms all year.  Very sensitive people may even demonstrate symptoms during long periods of cloudy weather, regardless of the season. My sister-in- law is one who is  affected by the cloudy weather.  Her troubles began after moving to Oregon and are severe enough now that she and her husband leave the state for the winter.   They are fortunate to be retired and able to do so.

How to Beat It

• Exposure to outdoor light, even when the sky is overcast,  is good.  Studies show an improvement in SAD symptoms when individuals took a one hour daily walk outside.
• Daily exercise has been shown to be helpful, even more so when done outdoors.
• For those who crave sweets, eating a balanced diet is critical in helping one’s moods and SAD symptoms.
• Light box therapy.  It is best to see a doctor before beginning any light box therapy.  Light therapy takes time, is expensive and not everyone will benefit.

Exercise!

It’s not always easy to get outdoors in cold and wet weather.   The best exercise program in our area exists at Physzique in Liberty Lake.  Zach Hunt is the trainer and he has devised a great workout for all levels of ability. Whether you experience symptoms of Seasonal Affective Disorder or not,  exercise is a key ingredient to your overall health and happiness.  Check out this video and take a look at what Zach Hunt can do for you.

It’s Spring! Bye Bye Winter Blahs!

Spring has sprung according to the calendar!   All due respect to alergy sufferers, I love spring.  It’s all new and fresh, perking up  my mood tremendously.   Out with the old and in with the new! Winter is technically over and we can happily say the snow seems to have passed us by.    It’s almost hard to remember last year’s record snowfall!     This winter my husband shoveled the driveway only once and that was more in preparation for what  never did come versus what had just  barely come.   

It’s time to remove the snow tires that were seldom  needed.  What a change from last year when  many times I barely made it out of my steep driveway.   I’m not much into snow sports, but I did miss the gorgeous snowy landscape from my windows this year. 

I didn’t miss traversing icy parking lots on foot.    I’ll never understand business owners who can’t sprinkle some  salt on their walkways.  Last year I nearly gave up my post office box when I needed ice skates just to get inside the building. 

Hello Glorious Spring

Now spring has come to  Spokane.   The flowers are beginning to bud and some to bloom.   I think I heard some birds outside my window the other morning.   The days are longer and soon the sounds of happy children playing outside after  dark will come in through open doors and windows.  Hooray spring!   Summer is just around the corner. 

I’m anxious to get out and enjoy  the sun!    Take a walk through Manito Park and enjoy the flowers.  Go kayaking.   Read a book on a sunny porch.  Learn to golf.   Dust off  the bike.   Wash the car!  It’s easier to get up in the morning when a spring day beckons.

Time to clean out the closets and cobwebs.  Put away the menus for stews and soups and bring on the salads!  Trade those tired looking  sofa  pillows for some lively spring colors!   When spring is here, the possibilities are endless.  

It’s the right time to take time for yourself!   One of the  best things you can  do for yourself is to get your body in shape.  You’ll not only look better, but feel better!    I promised myself months ago I wasn’t gong to be embarrassed to wear shorts this spring and summer!   I’ve been working with trainer Zach Hunt of Physzique in Liberty Lake.  Zach’s program is great - it’s a tough workout, but fun!  Best of all, it works!   Take a look at this video and see what Zach and Physzique are all about.    Renew yourself this spring; the possibilities are truly endless.    

Packing a healthy Spokane school lunch for your child can be tricky.  Many of us have picky eaters, kids who will only eat foods of a particular color, and kids who won’t touch a fruit or vegetable.  High schoolers would rather purchase junk food from vending machines than enjoy a packed lunch from home.   Moms and dads struggle to get healthy food into their children on a daily basis.   Breakfast tends to be rushed  and dinner is difficult with family members often dashing off to different activities.  Lunch can be the perfect time to get  needed nutrients into our children.

Preschool/Elementary

When my daughter was a toddler I packed a lunch for her to take to the child care center at the health club.   Apple slices, crackers, cubes of  cheese, a juice box, and a small cookie were the norm.   One day a child care worker told me  that my daughter had ”the nicest lunch of all the children”.     I had to admit it  looked good to me too. ( Add a glass of wine and crackers and cheese is one of my favorite “dinners”!)

At this age kids want what everybody else has and that includes bagged chips, bagged cookies, and lots of bagged calories and fat.  Try making your own  bagged snacks for a healthy Spokane school lunch.  You can make your own cookies using healthier ingredients and using baggies you’ve decorated with  stickers.  Veggies with a healthy dip is popular too.  If you freeze a 100% juice box or bottle it will defrost by lunch time and be a nice cool drink.

Middle School

Try packing dinner leftovers, such as soup or stew, in a thermos.  Dips made with yogurt or black beans are great with cut up veggies.  Try red and green peppers and celery in addition to the usual carrots.  Homemade muffins made with fresh or dried fruit are great.

High School

Most high schools are offering salads in the cafeteria, making for a healthy Spokane school lunch!   This is a great option assuming your son or daughter loads up on the veggies and not the bacon and fatty dressings.  Although your child may be purchasing the salad bar, consider sending along a bag of healthy crackers, reduced fat cheese and fruit.

The  Lunch Box

For  elementary school, lunch boxes still seem to be the rage and an important  part of the start of school  school shopping experience.

For middle school and beyond, paper bags seem to be the way to go.  You might get away with a nondescript thermos-type bag to pack your healthy Spokane school lunch,  but not necessarily.  One week  they may be “in” and a total embarrassment the next.

Special Lunches

April Fool’s Day is coming up.   Try making an “inside out” sandwich.  Make the sandwich with the bread in the middle and the meat and cheese on the outside.  Bore a hole in an apple and insert a gummy worm!  Fill the lunch box with rubber snakes and spiders (depending, of course, upon your particular child’s feelings about such creatures!)  Add a little note saying it’s ok to eat dessert first.

Exercise Too!

Now you’ve gotten  your child eating healthy at school, but how about exercise?  Is your son or daughter getting enough?   Not all schools have PE programs or after school sports opportunities.  As parents we must ensure our children are getting  adequate exercise.  Soccer, basketball, and baseball programs exist in many areas.  Biking, skating and taking the  dog for a walk are exercise too.

Don’t neglect your own fitness needs.  There’s a great program for getting into shape right here in Spokane.  Take a look at this video and see what is offered by Zach Hunt at Physzique.  His training is fun and it works!