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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Nov. 15, 2017)
Wednesday, November 15, 2017 The Nugget Newspaper, Sisters, Oregon 15 Ward off the ‘winter blues’ By Jim Cornelius Editor Preparing for winter means more than blocking your air vents with foam and getting the roof rake and snow shovels out of the shed (see related story, page 3). We also have to prepare our- selves psychologically. Just about everybody gets down a bit during the winter when it’s dark and cold and our activities are constrained by bad weather. For some people, the season brings something much more serious than the occasional case of “winter blues.” For those affected by Seasonal Affective Disorder (SAD), the winter months can be a terrible, dark tunnel. According to the Mayo Clinic, signs and symptoms of SAD may include: • Feeling depressed most of the day, nearly every day; • Losing interest in activi- ties you once enjoyed; • Having low energy; • Having problems with sleeping; • Experiencing changes in your appetite or weight; • Feeling sluggish or agitated; • H a v i n g d i f f i c u l t y concentrating; • Feeling hopeless, worth- less or guilty; • H a v i n g f r e q u e n t thoughts of death or suicide. Symptoms specific to winter-onset SAD, some- times called winter depres- sion, may include: • Oversleeping; • Appetite changes, espe- cially a craving for foods high in carbohydrates; • Weight gain; • Tiredness or low energy. Audry Van Houweling of She Soars Psychiatry notes that “Winter blues affect many of us and can be characterized by decreased energy, motivation, a damp- ened mood, and weight gain. Seasonal depression or seasonal affective disorder, however, can be downright debilitating characterized by major depression, hopeless- ness, elevated anxiety, sleep disturbance, and fatigue among other symptoms.” Women are disproportion- ately affected by SAD. The reason for this are not well understood, but scientists theorize that it might have something to do with deep- seated evolutionary adap- tations to the high-energy demands of pregnancy. Whatever the rea- son behind the ravages of seasonal affective disorder, steps can be taken to push it away or mitigate its impact. “ T h e p h y s i o l o g y o f SAD is multi-faceted,” Van Houweling notes. “However, when the dark days of win- ter descend on us, our sleep- wake cycle — also known as our circadian rhythm — can often be disrupted. Melatonin, the neurotrans- mitter responsible in part for making us sleepy, can become ‘phase delayed,’ meaning that it is being secreted on the wrong times ISTOCKPHOTO.COM/JULIEF514 of day. Evidence has also shown that serotonin, another Don’t let winter keep you inside — bundle up and get outside if you can. very important neurotrans- mitter that supports our mood • Laugh and be merry. But taking at least 1,000 IU daily and regulates anxiety, may limit the alcohol — alcohol is of Vitamin D3, although be in part dependent on light a depressant. some people may need much activation. • Stay centered. Practice more to restore healthy She offers some tips to meditation, which in itself levels. improve your conditions: can improve our brain’s sig- • Seek help from a health- • Exercise increases sero- naling and vitality. care provider or counselor. tonin. Bundle up and exercise • Eat protein. Amino Seasonal affective disor- — outside ideally. If you do acids such as L-tryptophan der can be debilitating. go to a gym or stay home try (commonly found in our Medication, supplementa- to do so in daylight and near Thanksgiving turkey) are tion, and psychotherapy a window. precursors to neurotransmit- can help with managing • Think about trying a ters such as serotonin and symptoms. winter sport. Soak up the sun melatonin. Whether simply coping whenever possible. If you are • Be sure to take your with “winter blues” or facing fortunate to have sunlight, Vitamin D and get your down the specter of SAD, try to spend a minimum of Vitamin D tested! People ’tis the season to take care of 15 minutes outside. If the sun can be chronically low in yourself and be mindful that is not an option, think about Vitamin D, especially in winter preparations include investing in a SAD lamp. the winter months. I advise our own well-being. Happy Thanksgiving from all of us! 541-549-9388 SISTERS Feeling down and tired with winter blues? We’ll help you get to the root causes with solutions for your mental health. 152 E. Main Ave. • 541-549-8771 Jeff • Theresa • Ann • Jamie • Shiela • Terri • Shanntyl • Brittany Dr. Thomas R. Rheuben General, Cosmetic, Implant and Family Dentistry ~ Over 22 years Serving Sisters ~ We are preferred providers for Delta Dental PPO and Premier, MODA, Advantage, Pacifi c Source, Cigna and the V.A. 541-549-0109 | 304 W. Adams Ave. | Sisters Let Us Help You Get Through Winter! Wood Fuel Pellets & Delivery Insulated Faucet Covers Foam Vent Plugs Pipe Insulation Ice-melt and More! H Hours: M-F M F 8 to 5 5, S Sat. 8 to 4 4:30, 30 Cl Closed dS Sundays d 440 N. Pine St. • 541-549-8141 • www.hoyts.net Blue Moonstone & Diamond Audry Van Houweling PMHNP-BC Quick and Affordable Help 541-595-8337 • www.shesoarspsych.com 102 E. Main Ave., Downtown Sisters As you gather together this Thanksgiving, let Sisters Bakery fill the dessert on your table Call 541-549-0361 to order pies, apple crisp, carrot soufflé, homemade dinner rolls, cranberry sauce, and delicious holiday breakfast specialties (cinnamon rolls, scones, muffins, bear claws) Open Thanksgiving Day 7 to 10 a.m. for order pick-ups, offering limited quantities of breakfast items above. 251 E. Cascade Ave., Downtown Sisters • Regular Hours: 6 a.m. to 5 p.m. every day
