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Converted from paper version of the Broad Ripple Gazette (v10n05)
Gettin' Ripped in Ripple - Don't Get SAD. . . .Get Moving! - by Laura Minor
posted: Mar. 08, 2013

Gettin' Ripped in Ripple header

Don't Get SAD. . . .Get Moving!

It's February as I write this. . . .and by the time you read it, we will thankfully be past its last day. Personally, February is my least favorite month of the year (and thankfully it is the shortest month in the year). Besides my husband's birthday and the Valentine's Day "cheese", I would actually prefer to sleep through it; and from what I hear from almost all of my clients it seems I'm not alone. . . and maybe you can relate as well? Yes, December and January are challenging as well, but between the holidays and the New Year, they seem to hold a higher esteem. February is like a big gray flat tire and people are "over it"!
A more scientific name for a more severe form of feeling like a winter zombie is the term Seasonal Affective Disorder (appropriately named SAD). SAD is a form of depression that affects sufferers during the winter months (in most cases) in which there are fewer daylight hours. Because there is not as much daylight, circadian rhythms are disrupted, and those who have this disorder may suffer from sadness, lack of pleasure or lack of interest, excessive sleeping, weight gain, irritability, and difficulty concentrating. As with other forms of depression and psychiatric disorders, seasonal affective disorder is a real medical condition related to neurotransmitters. Hormones manufactured deep in the brain automatically trigger attitudinal changes at certain times of year. Experts believe that SAD is related to these hormonal changes. One theory is that reduced sunlight during fall and winter leads to reduced production of serotonin in the brain; the transmitter that which creates a soothing, calming effect. The result of there not being enough serotonin is feelings of depression along with symptoms of fatigue, food craving, and weight gain. Do you find that you can relate to some of these symptoms?
Although I previously stated that I detest February, I have no choice but to live through it and have found ways to make it bearable. Here are some tips that I have personally found useful. First, either take a vacation (even if for just a night or two) or have things planned to look forward to; whether it be a Broadway play, a new art class or a 5K, having something you enjoy on the radar screen always seems to help and may hit your RESET button so to speak. And SPEAKING of exercise, evidence has shown that low- to moderate-level exercise, such as distance running, yoga, swimming, and cycling, can raise levels of serotonin in the brain. If you can bundle up, and god willing no ice. . . try getting outdoors. Exercising outside provides exposure to sunlight (lack of sunlight can cause an imbalance of the two key mood-regulating hormones serotonin and melatonin). It also improves your outlook by stimulating release of endorphins which helps you sleep better, elevates your mood and makes it easier to eat more healthfully - I can sure relate to this. Getting outside on what seems as a yucky day, turns out to be a great day! Also, eating a diet rich in fruits and veggies also promotes energy and mood. When we feel fatigued, we are likely to turn to more carb-based foods which will tumbleweed into just more tiredness.
Feeling like a slug in the grey and blistering cold winter days is almost inevitable for most. However remember these tips to self-motivate yourself out of the winter blues, get some sleep and a workout to boot!



Laura Minor owner and operator of So.Be.Fit. Personal Training and Fitness studio located at 54th and the Monon. She is passionate about teaching others how to "FIT" exercise and physical activity into their daily lives, and have fun while doing so! Visit her website at www.sobefitindy.com or e-mail laura@BroadRippleGazette.com




laura@broadripplegazette.com
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