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Jillies Blog

health and wellness, fitness, foodie, lifestyle, better health

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What is the meaning of SAD

June 2, 2022

The winter months and the colder temperatures can sometimes trigger a slump in our mood. This is known as Situational Affective Disorder (SAD).
If you find are experiencing this try these techniques to boost your mood.

Typically, those with SAD will experience some of the following symptoms:

Symptoms and Causes of SAD

  • Low mood
  • Weight gain due to overeating
  • Weight Loss
  • Sleeping more often than usual
  • Lack of enjoyment in activities normally found pleasurable
  • Irritability

Those with SAD may experience weight loss due to lack of appetite, issues sleeping or insomnia, and feelings of anxiety. There are several proposed theories to explain SAD, most of which come from a biological perspective. These include a lack of vitamin D and serotonin and overproduction of melatonin.

Natural Remedies

There is a range of options widely used to treat SAD some of which include drug treatments such as antidepressants, as well as cognitive behavioural therapy. Alongside these treatment methods, patients may benefit from a range of natural remedies that can be used to manage and prevent symptoms.

Light Therapy

Studies have shown that bringing light into the home has benefits for you mood and helps to regulate the bodies circadian rhythm. A salt lamp, light box or even a collection of carefully monitored candles can help- even for as little time as 30 minutes a day.

Himalayan Salt Lamp Rock Crystal Natural Light 

More advanced light therapy is a common natural remedy used to treat seasonal affective disorder and is characterised by the use of a light box to replace the lack of sunlight in the winter months. The light emitted from the box is approximately 20 times brighter than typical indoor lights.  Its use is recommended for approximately 30 minutes to two hours per day, early in the morning.

In order to prevent potential symptoms from developing, users are suggested to start light therapy before winter months begin. Furthermore, results are normally seen in a few weeks. Activities such as reading and eating are permitted while using the box, as long as light enters the pupils.

Light therapy may not be appropriate for everyone though. For example, its use is not recommended for on photosensitising medication such as antipsychotics and phenothiazines. Potential side effects for others may include headaches, eye strain, and blurred vision.

Exercise

Exercise is known to have a myriad of health benefits. It is linked to the prevention of cardiovascular and metabolic diseases, and muscle bone and joint diseases. The effectiveness of exercise interventions has been observed in those with non-seasonal major depression. As a consequence, these are being investigated for their usefulness in SAD.

Research investigating the impact of light therapy and aerobic exercise on symptoms of SAD found that 20 minutes of pedaling on a stationary bike was as effective as light therapy in producing a significant reduction in symptoms. Furthermore, it is suggested that regular exercise can increase serotonin levels in the brain. This finding could be beneficial to those with SAD, who typically have lower serotonin levels during depressive episodes.

The timing of exercise is important. For those with SAD, exercising at night is not recommended because it could cause a phase-delay in the onset of melatonin release during the following night. Melatonin is a hormone produced by the pineal gland, which is involved in the regulation of wakefulness. If the cycle of melatonin production is disturbed by night-time exercise, individuals may struggle to sleep the following night.

Vitamin D

Vitamin D is synthesised by the skin following exposure to sunlight and is believed to play a role in serotonin activity. Those with SAD have been found to produce less vitamin D, and its deficiency has been associated with clinically significant depressive symptoms.

Vitamin D

There are two natural remedies with the potential to address this. Firstly, those with SAD could spend more time outdoors. They should plan winter vacations to sunny climates before winter starts since after this period they lose the motivation to do so. Secondly, vitamin D supplements could be taken to increase levels. If taken before winter darkness begins, it may prevent the onset of symptoms.

Diet

Research has found that implementing diet changes may have a positive impact on reducing the onset and severity of symptoms in those with SAD. Specifically, patients should cut out nicotine, caffeine and alcohol consumption, while maintaining a balanced diet such as the The Clean Eating Diet.

The consumption of processed food should be avoided due to the lack of vital nutrients including folate in such foods. Folate is found in a variety of vegetables including broccoli and Brussel sprouts, as well as legumes. Low levels of folate have been found to be associated with an increase in the onset of depressive symptoms.

Self Help

Finding ways to reduce stress is also of benefit in preventing the symptoms of SAD or at least in reducing their severity. Some methods could include meditation on deeper truths, walking, and intentionally focusing on the beauty and detail in ordinary things.

As well as prescription drugs, therefore, there is a range of natural remedies that can be used in order to treat some of the symptoms associated with seasonal affective disorder.

It is always beneficial to monitor your own mood and if you are feeling sad or depressed or if you are unable to manage your symptoms contact you family Doctor or a Health Professional to ensure you have support.

The following contact numbers are for Queensland Australia. If you are in need of support or know someone who is in need of support contact the Health Service of your local area.
Emergency                         000
Lifeline                               13 11 14
Kids Helpline                      1300 789 978
DV Connect Women’s line   1800 811 811
DV Connect Mensline        1800 600 636
Suicide Call Back Service  1300 659 467

Self-Motivation: Do You Have It?

November 19, 2021

There are several people who are naturally go-getters, ambitious, and self-motivated. It’s almost like they wake up every morning with this unwavering sense of determination.

Motivation, like many aspects of the human personality, are learned. It could even take years to master, and even then, individuals have to constantly work at it to keep that spark.

You may be wondering if you’re one of those individuals who are naturally self motivated. If so, consider these questions that will determine your levels of self motivation.

Do You Wake Up With a Solution-Focused Attitude?

There are days where all you want to do is lie in bed and binge watch your favorite series. However, responsibilities and obligations prevent us from doing so. This is where solution-based thinking comes into play.

Do you continue repeating to yourself, “I’m so tired, I don’t want to go to work or the gym today.” Or, do you instead say, “I’m exhausted but, I’m going to make myself a pot of coffee to wake up.” Do you notice the difference?

The first sentence is more of a complaint. There is no real solution to the issue at hand. However, the second sentence acknowledges the discomfort and decides to do something about it. Which are you?

Do You Surround Yourself With Motivation?

When you wake up in the morning, do you immediately check your social media feeds? If so, you’re exposing yourself to the ugly act of comparison. If the first thing you see is someone else enjoying their life and accomplishing amazing things, this could derail your progress. It could even hinder your motivation.

In addition, do you listen to music, watch TV, or surround yourself with negativity? If so, this could be why you struggle with staying motivated.

Since motivation is a learned habit, it can easily go away. You have to continue working at it in order to keep it strong. Therefore, surround yourself with positivity and things that inspire you. This will give you the energy needed to keep going even when you feel like giving up.

Are You Prioritizing Your Tasks?

It’s easy to lose motivation when you feel so overwhelmed with your to-do list. That’s why it’s highly suggested to organize your tasks from highest to lowest priority.

By tackling your to-do list head first, you’re taking control over your schedule. You’ll understand what needs to be finished first and what can wait.

By organizing your to-do list in this way, you’ll feel more accomplished and less insane. This will keep you motivated during your most chaotic of times.

Are You Taking Action?

Staying motivated requires taking action towards meeting your goals; even when you don’t feel like it. It’s almost like forcing yourself to take the steps needed towards meeting your goals.

When you take this proactive approach, you’re training your brain to keep going even in the fare of challenges. This consistency is what’s needed to properly meet your goals and remain motivated.

Motivating yourself requires consistent training, practice and attention. Especially when you’re inclined to inactivity. However, with self-reflection and persistence, you can change your habits into productive ones.

If you are having difficulty getting yourself going, or maintaining your program you may find inspiration by reading this post https://jilliesblog.com/how-to-build-on-small-successes-to-stay-motivated.  

Send me a comment if you would like to discuss my Lifestyle Coaching Packages to get you started or assist you in maintaining your current lifestyle goals.

Please subscribe and receive The Secrets to Self-Motivation Booklet

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SELF SABOTAGE -THE PARKRUN

November 12, 2021

Self Sabotage- The Parkrun

I have just completed my second Parkrun at Kawana.  I haven’t completed a Parkrun for about 12 months due to illness.

The first one last week was good, great to be out there again, and I finished in 41 minutes.  This was good considering all the happenings of the last 12 months.

So my self-talk for the last week has focused around 41 minutes….  Does this sound familiar?

My Irrational Self

  • Can I beat that time?
  • I have to beat that time
  • What if I cant beat that time and I embarrass myself with a slower time, the results are out there for everyone to see!
  • Have I done enough training
  • What if I get sick and cant finish
  • I wont do the run, its too hard to think about
  • I just want to hide!
  • I wish I hadn’t started the runs again

My Rational Self

  • It doesn’t matter what time I do
  • I am going well its only 5 k
  • I can run walk
  • No pressure feels good
  • It’s a good course just go out there and have fun
  • What if I am slower who is going to notice, if they do why worry

Can anyone relate to this?  I didn’t sleep well the night before. I had all that stuff going on inside my head.  I ended up exhausted even before I began.

I decided that 41 minutes was just a number and I will aim for 42 minutes today.  This made me feel more relaxed and confident.  I convinced myself that its not about the time, just about getting out there and going for it!

It takes a lot of energy to have this chatter inside ones head; it affects sleep, concentration and is generally a distraction and pain in the neck.  Doesn’t matter how much rationalisation happens the irrational runs riot!

Start with the end in mind.  Think how good you will feel after you have achieved your goal.  Don’t worry about other people, you will find that most are too wrapped up in their own stuff to worry about what anyone else is doing.  The important thing is that you are doing it for yourself.   We are all different shapes, sizes and abilities.  Yours is just as good as everyone elses!

OUTCOME

I finished the Parkrun, I ended up a doing a quicker time. Maybe because this week at Kawana it wasn’t a beach run for the first kilometre, maybe I relaxed into it and enjoyed the run.  It really doesn’t matter depends on what happens on the day and I was out there doing it!  My age group is 70-74.

Whatever you are doing don’t allow the negative self talk to take over find your rational head space and just go for it!

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I am a lifestyle blogger whose interests follow my career and hobbies.  My intention for my blog is to be an informative interactive platform so my readers will have a positive experience from visiting.  I encourage you to contact me with comments or further information you may require.

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