R. L ¿aaz
Don't Be S.A.D.
A proactive approach to beating wintertime gloom
his is the time of year that many have
come to rely on artificial means, such as
gyms, to “stay afloat” mentally and physi
cally. If your energy level is dropping faster
than the leaves, these means become
necessity, but there are also many overlooked
natural remedies available to help us adapt.
Seasonal Affective Disorder (S.A.D.) is a rec
ognized depressive disorder, not a myth. Light, like
water and air, is essential for our well-being. An
estimated 20 percent of the population is affected
by S.A.D. The symptoms of S.A.D. include fatigue,
irritability, anxiety, weight gain, social withdrawal
and a lack of alertness.
Those living in the northern latitudes and in
components of S.A.D. is that it’s an outgrowth of
frequently overcast areas are most affected.
the Western linear growth model: one that suppos
I’m thinking preventatively. Consider this:
es that our energy level is always the same and
• Take a vacation in the winter, separate from
always building on what we’ve done and that we
the stressful holiday break. Airfare is less expen should always be full speed ahead.”
sive, and you don’t usually have competition in
When asked about light boxes, gyms and other
reserving friends’ or relatives’ guest rooms. There’s
artificial environments, Gardiner says: “It’s not OK
also the gloating factor: 1 feel a little smug calling
to feel terrible. Getting outside is really important,
my friends in Portland from a sunny beach in
but if you can’t do that and you’re feeling disabled
SoCal in February.
by S.A.D., that needs to change however it has to.”
• Keep the lights on. If you plan on buying
She adds: “Expecting that we will feel the same in
a full-spectrum (aka natural light, or phototherapy)
winter as we do in summer is unrealistic. In
light box, buy wisely. Watts only measure the
traditional cultures, activities vary from summer to
amount of power used. You should be looking for the
winter. In our culture, people often don’t want fall
highest Lumen and/or Lux (measurements of light
to come. We have become uncomfortable with the
output and intensity)
darkness and contempla
ratings available. A val
tion of winter.”
ue of at least 10,000
Gardiner’s winter
Lux/Lumens is needed
exercise recommendations:
for the light box to have
“Walk briskly outside, even
therapeutic value. The
if you are in the city. Hike
average living room has
and connect with the quiet,
a 50 to 100 Lux rating.
guardian energy of the
A well-lit office ranges
trees. Traditionally speak
from 300 to 500, and an
ing, evergreens were seen
average day (including
as a symbol of hope that
overcast) can have any
life not only continues
where from 20,000 to
through the dark times, it
100,000-plus Lux.
flourishes. If you are really
• Support your
feeling the effects of
immune system. You
S.A.D., go to the east side
won’t want anything but
of the Cascades. It’s quiet
sleep if you’ve got a head
and often sunny, and there
cold. Research natural,
are less people, which real
herbal and nutritional
ly lets you experience the
immune system boosters. Take vitamin C daily.
quiet of winter. Folks unable to get away can
Wash your hands often if you work closely with
visualize, imagining themselves as a tree sinking
others, and step outside for fresh air.
into the protected, nourishing silence of winter."
• Stay as active as possible. Incorporate move
Gardiner also mentions that many of her
ment into your day by walking or taking the bus to students have been helped by cultivating a rela
work. Hike or bike on the weekend. Go to the gym.
tionship with fire. “Samhain (aka Halloween) is
Join an adult sports league. If you’re a student,
traditionally the time to release the things we don’t
choose a P.E. class intuitively—one that sounds
want to carry with us down into the self-reflection
interesting and appropriate.
of winter.”
Being a fan of gyms, alternative medicine and
This Halloween, take a brisk walk outside, light
Halloween, 1 asked Queer Career Witch and herbal a fire, and thank your ancestors. They really knew
best. ©
ist Colette Gardiner for additional preventative
T
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Light, tike water and
air, is essential for
our well-being.
S.A’.D. advice. This practitioner has been “keeping it
simple” professionally for more than 25 years.
Gardiner says: “Most people have heard of
S.A.D. but don’t take it seriously in terms of taking
action. You have to physically support your body
with everything available to you. Body trumps
spirit, and spiritual tools will not work effectively if
you are neglecting your body. You won’t feel well
enough to implement them.”
Gardiner adds, “My take on the magical
C olette G ardiner can be reached at
503-238-5885. For adult recreational sports leagues
visit www.underdogportland.com.
Information in this column should not he used in
place of advice from a licensed health care
professional. If you have a health or fitness question,
e'mail D ear E thel at manacallahan@gmail.com or
visit www.mariacallahan.net.