The summer has passed and so, we turn our sights to darker nights and a colder climate. while some people love the onset of winter, there are still more that are severely affected by Seasonal Adjustment Disorder (SAD), writes Kate Murray

Also known as winter blues or seasonal depression, SAD occurs at the same time every year with symptoms often beginning in the autumn and continuing throughout the winter months.

So, what are the symptoms? Fatigue and erratic mood swings are the most common. However, SAD can also occur in the spring and may continue on throughout the summer.

SAD can begin to affect people in their teenage years or early adulthood and occurs more often in women than men. Symptoms may include an increase in appetite and as a result weight gain, increased sleep and fatigue throughout the day.

They may also include a decrease in energy, a decrease in the ability to concentrate and a loss of interest in work and other activities.

Healthcare professionals can help you manage SAD, while simple steps such as taking long walks during daylight hours can increase intake of vitamin D. Regular exercise can increase the release of endorphins also, which can help alleviate symptoms. Avoiding social isolation is vital for beating SAD.

Social interaction not only helps keep your mind off of the condition but also helps maintain a normal routine. Light therapy, which uses a special lamp with a bright florescent light to mimic light from the sun, is a non-intrusive way of dealing with SAD. it is recommended to be used for approximately thirty minutes every day under doctor’s instructions and symptoms should improve within three to four weeks, but there are side effects so it should only be attempted under a doctor’s supervision.

It is important to contact a health care professional to diagnose the disorder and get treatment before the height of the effecting season as it works best in early autumn and early spring. Seasonal adjustment disorder often goes undiagnosed. 

The symptoms of SAD tend to start around September and get worse in December, January and February, when the days are shortest. By spring, most people with SAD will feel better and their symptoms usually disappear and while SAD can affect people at any age, it mostly affects women.

People are more likely to develop the disorder in northern parts of the world like Ireland, because of the change in the levels of sunlight between summer and winter. this lack of light increases the production of sleep-inducing hormone, melatonin, and reduces the production of ‘feel good’ chemical, serotonin, which can leave us feeling sluggish. People living close to the Equator are less likely to develop the condition, because they usually experience longer and brighter days.

To make the most of the wintertime and ease the symptoms of SAD, why not try spend more time outside, or sit near windows when you are inside? even if the weather is terrible, spend time in natural light.

Take exercise on a regular basis and eat a balanced diet with fish, chicken, nuts, seeds and green leafy vegetables to improve your mood. a healthy breakfast of porridge or scrambled eggs with brown bread will make you feel better on those dark mornings too.

Avoid putting yourself under stress, where possible and talk to your GP about how you are feeling. Management and diagnosis is vital. for more information such as this, check out spunout.ie.

We hear it all the time … lose weight for your health. Few yet realize how far this is critical to their physical and ultimately their life expectancy.

In January 2003, the Journal of the American Medical Association presented a study finding that obesity appears to lessen life expectancy, especially among young adults. the study showed an obese white man 20 years old, (5’10 “) 178 cm and weight (288 lbs) 130 kg was estimated to lose 13 years of his life as a consequence of obesity.

It is now well research that a Western diet leading to obesity may actually act to stimulate the growth of cancer cells. it is never too late to improve your health through healthful eating and adopting a lifestyle that gives health. here are the simple steps to follow which can make an immediate improvement to your health and vitality.

1. Check if you are overweight or obese.

To find your BMI is necessary to divide the weight (measured in kilos) by height (in meters) squared. if the result is greater than 25 years, their health can be improved by weight loss.

2. Match your diet to your body’s needs.

If you eat and drink more calories than your body requires putting on weight. Learn to control calories and portion sizes, make recipes leaner, and eat infrequently from fast food restaurants. they also learn how to snack with healthful choices.

3. Color your diet with a variety of fruit, and cancer-fighting vegetables.there are seven different color ranges of both fruit and vegetables and by choosing between 5 to 9 daily serves from a wide range of fruits and vegetables, we are extending our consumption of cancer (and other disease) fighting nutrients.

4. Eat lean protein at every meal.Protein provides a powerful signal to the brain providing a longer sense of fullness. Adequate supply of protein is essential to control your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit, white meat chicken and turkey, seafood such as shrimps, prawns scallops and lobster and ocean fish or vegetarians may prefer soy substitutes for meat .

5. Speed ??up your metabolism with activity.if you want to enjoy a lifetime of well-being, exercise is a key ingredient. thirty minutes of activity every day that takes as much effort as brisk walking, is recommended for adults. Children should be active for an hour each day.

6. get support to ensure you develop a healthy eating plan and reach your ideal weight.

One study, “Effects of Internet behavioral counseling on weight loss in adults with type 2 diabetes risk,” shows that participants who had the support of weight loss coaching lost more weight than those who do not made. the study concluded that the support of a coach weight loss can significantly improve weight loss results.

Being overweight or obese has been identified next to smoking, as the principal avoidable risk of cancer development. even small weight losses have been shown to have beneficial health effects. So it’s never too late to start and never too young or too old to be concerned about their health and do something about achieving a healthier weight.