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How to Beat the Winter Blues
Those who revel in the winter season delight in visions of family-filled holidays, ice skating and snowball fights as soon as the weather starts to turn cold. But for those who suffer from the winter blues, the winter season brings with it a promise of long, dark weeks, dreary skies and weather that keeps you indoors. Simply existing in a season with so many dark, cloudy days -- this is particularly true in certain U.S. regions like the Midwest, the Northwest and the Northeast -- is enough to bring down a person's mood from a purely emotional perspective, but there are very real, physical reasons why an estimated 25 million Americans suffer from the winter blues each year. If, during the winter season only, you are: * Bored and restless * Irritable or tense * Craving sweets and eating more than normal * Feeling cooped up * Lethargic * Sad or down * Fatigued or feeling "stir-crazy" * Sleeping more than normal * Grumpy * Moody * Losing interest in sex * Having trouble concentrating It's likely that you are suffering from a case of the winter blues. The winter blues should not be confused with the more serious condition known as seasonal affective disorder, or SAD, that affects some 10 million Americans. People with SAD feel depressed and fatigued to the point that their relationships and work life are beginning to suffer. The winter blues are a "step down" from SAD, and while they may cause you to feel moody, tired and cranky, it is not to the same extent as the effects of SAD. The good news is that there are ways to turn your winter blues around in no time at all. Get Some Sun (or Use a Light Box with Full-Spectrum Light) The fact that the winter blues occur when the days begin to darken and sunlight is scarce is not a coincidence. Sunlight is crucial to human health, and when we don't get enough exposure to it our moods and physical health will suffer. More specifically, your serotonin levels (the hormone associated with elevating your mood) rise when you are exposed to bright light. You may have experienced this "high" feeling after spending some time on a sunny beach, for example. Similarly, the sleep hormone melatonin also rises and falls (inversely) with light and darkness. When it's dark, your melatonin levels increase, which is why you may feel naturally tired when it begins to get dark outside (even when, in the heart of winter, this may be at only 4:00 p.m.). It is because sunlight affects the melatonin-serotonin system that it works so well to alleviate the symptoms of the winter blues and elevates mood. In fact, studies have even found that light therapy or phototherapy, which is the practice of using full-spectrum light therapeutically, works to relieve the symptoms of the winter blues and SAD better than antidepressant drugs. Interestingly, vitamin D, which requires sun exposure to be produced in your body, is also linked to higher levels of serotonin, and it has been suggested that getting plenty of sunlight over the summer helps your body to maintain higher vitamin D levels in the winter, and therefore higher levels of serotonin as well. Unfortunately, most of us do not get enough sunlight during the summer, due in part to the large amounts of time we now spend indoors and partly to the fact that the public has been scared unnecessarily into avoiding the sun. So in the wintertime, if you can take a trip to a sunny location and spend some time in the sun, your mood is likely to improve immediately (this means sensible sun exposure -- staying in the sun until you are burned is NOT healthy). For those of you who cannot get away, though, there is another option that is widely accepted as the best treatment for SAD and the winter blues: Full-spectrum lighting. Natural sunlight is full spectrum, and the full-spectrum light box I recommend replicates the same healthy "ingredients" in natural sunlight. This includes the full spectrum of color (imagine the colors of the rainbow), as well as infrared and the three ultraviolet wavelengths. No other type of lighting source -- not "regular" or even "natural" light bulbs or fluorescent light bulbs -- contains these requirements. I highly recommend and now offer you BioPure light bulbs, which contain the necessary full spectrum of color as well as infrared and the three ultra violet wavelengths to most closely match natural daylight. One of the most accurate natural full spectrum light bulbs on the market today, BioPure Light Bulbs have a color temperature of 5500 Kelvin degrees and Color Rendition Index (C.R.I.) of 93, making this bulb comparable to mid-day sun, the time of day when the sun has its highest photobiotic activity. BioPure light bulbs can also help improve: * Color perception * Visual clarity * Mood * Mental awareness and productivity * Scholastic performance * Plant growth What's more is that those with the winter blues and SAD report a very marked improvement with the use of full-spectrum light boxes. In as little as two or three days people tend to feel a profound increase in energy and improvement in mood and sense of well being with the Bio Pure BP-12 and Bio-Pure BP-12 Jr. light boxes. And, all it takes is 15 minutes a day. Exercise Boosts Mood Exercise is widely known as a natural mood booster, and has also been found to work better than antidepressant drugs to alleviate depressive symptoms. Simply getting out for a brisk walk or heading to the gym for 30-minute workout can do wonders for your mood, and your body will benefit too. Don't feel that you have to stick with a certain routine if you are someone who gets bored easily. Exercise works best when it's something you look forward to, so choose something that fits your personality and fitness level. Dancing, kickboxing, yoga and brisk walking are all great ideas. Exercise will also help to boost your immune system, which means you are less likely to come down with a cold or flu -- another reason why many people don't look forward to the winter season. Resist Comfort Food Cravings As the weather turns colder you may mentally feel like you are getting ready to "hibernate" for the winter, and as such start to crave "comfort" foods. Unfortunately, traditional comfort foods tend to be less than ideal from a nutritional standpoint (you know those cookies and instant mashed potatoes aren't healthy!). Stock your pantry with healthy food choices like meats, raw cheeses and fresh vegetables that will leave you feeling satisfied and well-nourished, rather than on a sugar-high (with the inevitable "sugar crash" soon to come). If you find your cravings are too strong to resist, consider trying the energy psychology tool, Emotional Freedom Technique to address any underlying emotional challenges that might be blocking your progress. Follow Your Natural Inclination to Sleep If you feel tired when the sun sets (this is the natural way our bodies were programmed to feel), listen to your body! It's telling you that it's time to rest. Most of us, however, stay up much later than our bodies would like, sometimes six or more hours later than the sun set, which tends to impair the adrenal glands and the immune system. A sound night's sleep [http://www.mercola.com/article/sleep.htm] can do wonders for you mood and will help you to feel ready to take on a new day in the morning. Optimize Your Omega-3 There are a number of studies that show that omega-3 fatty acids in fish oils are associated with decreased depression. If this subject interests you, I highly recommend Dr. Stoll's book The Omega-3 Connection. He is a Harvard psychiatrist who has done a great job of compiling the evidence supporting the use of fish oils for depression. One of the best sources of high-quality fish oil and cod liver oil that I have come across is the Carlson's brand. You can find it in our Web site store or in your local health food store. Change Your Routine Sometimes making small changes in your life is an excellent way to pull yourself out of a funk. The following ideas are very simple, but they can make a big difference in your day and your mood: * Add some new decorations in your home * Purchase some aromatherapy oils that you enjoy * Treat yourself to a massage or warm bubble bath * Prepare a special meal for your family or significant other * Listen to a favorite music or relaxation CD * Journal to reflect on your emotions or day's activities * Pamper yourself with a day of healthy food, good books and other favorite activities * Call an old friend * Organize your living space (clearing clutter can be calming for your mind) Dr. Joseph Mercola Author of Total Health Program Founder of the renowned Optimal Wellness
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Alternative Medicine Herbal Medicine Herbal Medicine is the oldest form of health care known to mankind. Herbs have been used in all cultures and form an integral part of modern civilisation. Cave men studied the effects on animals when they ate certain plants and through trial and error each tribe will have added the medicinal powers of herbs to their own knowledge base. They systematically collected information on plants and herbs and developed well defined pharmacopoeias. Massage Therapy Massage Therapy is a massage session that takes place in a warm, comfortable and quiet area as you lie on a specially-designed table. Sometimes, soft music is played for relaxation. A professional massage therapist with proper training will perform the massage therapy. The Benefit of Royal Jelly Royal Jelly is a milky substance produced by the worker bees in a beehive. Their glands give off a rich jelly, called royal jelly, which is manufactured solely in order to nourish the young larvae and sustain the queen. The benefit of royal jelly for them is immense. Royal jelly is secreted and fed to the larvae during their maturation period. What are Some Benefits For Quitting Smoking? There are immediate benefits for quitting smoking. Within eight hours after you quit, the level of dangerous carbon monoxide gas in the blood returns to normal. Also, within the next 24 hours, your chances of having a heart attack begin to decrease dramatically. And just think of the money you'll be saving with the cost of cigarettes going up all the time, this to me is one of the biggest benefits for quitting smoking. Setting Up Your Office For Health If you work and are spending one third to one half of your day in an office setting then your surroundings there are as important as those in your home. Although we usually have little control over the buildings we work in, being aware of problems that can affect us will enable us to take counter-measures and may encourage the creation of stimulating and nurturing environments. Below are 10 steps that will help to provide an office that is balanced and conducive to good health and well-being, which will ultimately benefit your health and the health your company. Tips for Staying Young Eternally What is something that goes up but never comes down? Your age! Stage Hypnosis Vs Hypnotherapy - Understanding The Difference We've all seen them, right? The stage hypnotist, who makes his subjects cluck like chickens. But comparing a stage hypnotist to a hypnotherapist is like comparing a karaoke singer to Celine Dion! They are just not in the same league! Are You Really Overweight? If you are overweight, you know it by how you feel, how your clothes fit or how you look. But, by how much are you really overweight? And how much weight do you need to lose? One measure of how much you should weight is by determining your Body Mass Index, BMI. This index gives you the relationship of your weight to your height. Here is the formula: Glutamate A Pain Transmitter Your Subconscious May Be Able To Limit Glutamate is one of the most important transmitters of chronic pain. By using visualizations you may be able to use your subconscious to limit the impact of glutamate on your pain. How Toxic Is Your Home? We like to think of our homes as being a safe place to be--a refuge from a dangerous world. Yet some of the exposures that you have day-to-day that are most hazardous to your health and the health of your family happen right at home. Understanding Holistic Living Holistic living is simply living your life with all aspects of it in mind, not just in reference to one part or a few of them. Your entire lifestyle must come under scrutiny and improved upon for the betterment of your existence. A healthy, balanced and fulfilling lifestyle should be at the top of your life long goals. The whole process is like buying a diamond with all its continued promises of sparkling colors, toughness, beauty and longevity. Over time in the game of life since it's birth (creation), it begins to loose it's luster. The beautiful rainbow colors, supreme toughness, hypnotic beauty and enviable longevity begin to decline slowly, from it being taken for granted by poor maintenance and placing it in unnecessary risky situations. Until one day the owner decides to take the time and clean it with special formulas and adhere to the general upkeep recommended by jewelers. Slowly but surely, all aspects of the diamond including it's original beauty, begins to shine forth once more to keep the promise of excellence and enchantment alive. So too, you may have taken your life for granted and now need to rediscover your more positive aspects and improve and create new ones that will keep you shinning with all the colors of life. Using Pain To Institute Change In Your Life! Why do you do something that harms you? Why do you do something that has an overall negative effect in your life? Why do you do something that will make you unhappy later? Air Fresheners, Or Are They? For years I've prided myself on believing that I take a very natural approach to the wellness of me and my family. However, I recently ventured into the aromatherapy market and found out, much to my dismay, that I was wrong. One of the primary "no nos" was air fresheners. Let's not even get started with all the petrochemicals and other chemicals that are in our other products like lotion, shampoo, conditioners, household cleaners, laundry detergents, and well you get the picture. Diet Food Stinks! One big thing that can keep you from eating healthy is the idea of the food. People often think it sucks and doesn't taste good. That is the best thing of not dieting, the food tastes great. And since eating healthy is a "non-diet" the food also tastes great, often better than junk food. Have you ever had a strawberry that was so good it was almost orgasmic? Will This Years Flu Paralyze The US And Canada? According to the Associated Press on August 26th, the US and Canada may have to close schools, restrict travel and ration scarce medications if a powerful new flu strain spurs a worldwide outbreak, according to the federal planners for the next pandemic. It will take months to brew a new vaccine that works against the kind of super flu that causes a pandemic, although government preparations include research to speed the production. Federal plans have long been awaited by flu specialists, who say that it is just a matter of time before the next pandemic strikes and the nation is woefully unprepared for it! Thyme: Elegance Drifting Through the Ages of Time Thyme is a herb that has been cultivated for centuries for both its medicinal and culinary uses. Preventive Medicine - Ayurveda It should not be hard for anyone to imagine that man sought medicine to maintain life and gain knowledge since the time of his being pre-hominid and eating plants while learning which ones killed him. Your puppy or kitten will show this when it goes outside for the first time and eats grass to help its gastrointestinal processes. The Therapeutae of Pythagoras who some say developed the pentagram were learning from far more ancient insights that were being lost and we have lost a lot of the knowledge of healing he had in his chanting or 'Singing of the Spheres'. Migraine and Feverfew Many people today will tell you that they suffer from migraine. Many people however don't really understand what a migraine is and they really just have a headache. Why is Prevention So Important? One of the least known and least practiced aspects of medicine is prevention. If you look at a list of medical specialists that have evolved in our system of western medicine, you will not find a Doctor of Preventive Medicine. You will find a physician for every part of our body -- but none for the whole. Constipation Remedy Using Apples and Other Juices Here are two constipation remedies that you can use for a mild case of constipation and for a chronic case of constipation.
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