Page 5 - TL Extra Oct 2016

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EXTRA FRIDAY, OCTOBER 28, 2016 • 5TT
more than under the weather}
Winter BLUES Understanding seasonal
affective disorder
The official end of daylight saving time in 2016 occurs on Nov. 6, when millions of people will turn their clocks back one hour.
Seasonal Affective Disorder can be combated with a good sleep routine and increased levels of lighting.
“Adequate sleep directly af- fects your mood and physi- cal health, and also improves your body’s ability to fight off infections,” Pendleton said. “Some people with SAD have weakened immune systems, and may be more vulnerable to infections.”
To combat the symp- toms of SAD, Pendle- ton said there are a few things that can help. One is to use lights with your morning alarm. This can be accomplished with a specialized alarm clock that gently increases light levels in your bedroom be- fore the audio alarm begins.
You can also enhance indoor lighting by opening window blinds during the day. She also advises taking daily walks outside, meditating and doing progressive relaxation exercises.
— Courtesy of Metro Creative with contributions by Cody Graves, special sections writer
Few people enjoy turning the clocks back in autumn as much as they enjoy turn- ing them forward in spring. Turning the clocks forward affords many people, in par- ticular working profession- als who spend much of their weekdays working indoors, a chance to enjoy some sunlight when leaving their offices each day. However, once the clocks are turned back, professionals typically find themselves leav- ing their offices under a cover of darkness.
Some people easily adjust to less daylight, while oth- ers experience a condition known as seasonal affective disorder, or SAD. SAD is a disorder related to changes in seasons. According to the Mayo Clinic, the majority of people with SAD begin to ex- perience symptoms in the fall (when daylight saving time ends), and continue to battle those symptoms throughout the winter. The onset of SAD
symptoms is no doubt related to the decreased exposure to daylight many people expe- rience once clocks have been turned back.
Mental Health America, a community-based nonprofit dedicated to addressing the needs of those living with mental illness, defines SAD as a mood disorder associated with depression and related to seasonal variations of light. Though many people may be saddened when the clocks are turned back and the sun sets earlier than it does in the warmer months, MHA notes that a diagnosis of SAD can only be made after the symp- toms of SAD have appeared for three consecutive winters and have gone into remis- sion once spring and summer have arrived.
“Sunlight helps to regulate your circadian rhythm and appropriate melatonin levels,” said Caryn Pendleton, family medicine physician at Central
Arkansas Family Practice in Benton. “Sunlight can also im- prove your vitamin D levels. Treating SAD with vitamin D can potentially help with some symptoms.”
Simply feeling bummed out that winter is on the horizon does not mean a person has SAD. The following are some of the more common symp- toms of the disorder:
• Depression marked by feel- ings of misery, guilt, hopeless- ness, despair and apathy; a loss of self-esteem may also occur;
• Feelings of anxiety that in- clude tension and an inability to tolerate stress;
• Mood changes that are sometimes extreme; some SAD sufferers experience feelings of mania in spring and summer;
• Changes in sleeping habits, such as a desire to oversleep and difficulty staying awake. Some people may experi- ence disturbed sleep and find themselves waking during the
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early-morning hours when they are unaccustomed to doing so;
• Feelings of fatigue and an inability to adhere to one’s nor- mal routine;
• Suicidal behavior;
• Appetite changes, such as such as craving carbohydrates and sweets; and
• Fatigue.
Symptoms of SAD may worsen among people who have already been diagnosed with clinical depression or bi- polar disorder.
There are a number of ways to combat the effects of SAD, Pendleton said. One of the best is to maintain good sleep hygiene. Sleep hygiene is a list of behaviors or envi- ronmental conditions that can be changed to promote better sleep. These behaviors include having a consistent bedtime; limiting caffeine, alcohol and nicotine prod- ucts in the hours before bedtime; avoiding eating in bed; and avoiding napping during the day.