RISING WOMEN EXPERTS...

I notice that each year in late fall my mood plummets and then after Christmas, it is even worse. What can I do to change this pattern?
    By Dr. Patricia Wales, ND & Dr. Jennifer Bunzenmeyer, ND of Acadia Wellness Centre

Mood changes are common through the short days and long nights in the winter. Many people are affected by seasonal affective disorder (S.A.D). A busy fall schedule and the stressors of Christmas often leave us feeling overwhelmed. We can feel lost after the euphoria of the holiday season - now what to do in the dark dreary winter months? Here are important things you can do to keep your mood shining all the way through these winter months.

Serotonin is a neurotransmitter that helps elevate our mood. Production is controlled by regular exposure to sunshine and by what we eat. Taking regular walks (even on cloudy days) during mid-day is an easy way to have sun exposure and increase serotonin. If time outside is limited, therapeutic S.A.D lights can provide an extension of the daylight hours.

Regular exercise/movement also help to increase moods. Diets high in complex carbohydrates (vegetables, whole grains, peas and beans) increase serotonin levels whereas high refined carbohydrates (white sugar/flour, sweets processed foods) decrease them, leaving you more susceptible to depression, anxiety and sleep disturbances. A full-spectrum B-complex vitamin can help us be more resilient when under the stress of full schedules and responsibilities. Vitamin B6 is particularly needed for serotonin production. 5-HTP is a precursor to serotonin and can be supplemented under the care of a knowledgeable health care professional.

Manage Christmas stress by setting goals and knowing your limitations. Remember to make and stick to a budget for gifts. Manage your nutrition through the holiday parties - pick one holiday treat per occasion and then get right back on your regular balanced nutritional regime.

Each season brings about change which we can invite into our lives as a new beginning. Set new goals to keep you on track. Fall time is a great time to get back into activities, making sure to balance your schedule. After Christmas it is important to set new goals - take a fun class and explore something different like yoga, drawing or a boot-camp exercise class - find something that you like to do. Having things to look forward to in your life brings joy and play into the daily routine.

For more health advice, contact Dr. Patricia Wales ND & Dr Bunzenmeyer ND at 403.301.0123 www.ndclinic.com