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szdaily -> Speak Shenzhen -> 
Tips to fight winter blues
    2020-11-24  08:53    Shenzhen Daily

The dreary days of winter are here, when sunlight is in short supply and nights are long and cold. If you don’t feel as chipper as usual, you may be suffering from “seasonal affective disorder” or SAD.

SAD depression is caused by lowered levels of serotonin, the mood-affecting brain chemical that is triggered by seasonal changes in daylight. Shorter days may also disrupt the body’s biological clock — circadian rhythm — which upsets the balance of melatonin, the hormone which regulates mood and sleep patterns.

Try these easy, natural ways to fight SAD:

Take extra vitamin D. “The best natural method is to maintain optimal vitamin D levels throughout the year,” says board-certified family practitioner David Brown Stein. “The key is not to let vitamin D levels fall,” he tells Newsmax Health.

Researchers at the University of Georgia analyzed more than 100 articles that examined the link between vitamin D and depression. Researchers found that a lack of vitamin D appeared to be a major factor in the development of SAD.

Replacing light bulbs in your home with full spectrum light bulbs can help because they emit light similar to sunlight. Or you can buy a light box that delivers light that mimics sunlight. “Exposure to full spectrum lighting for 30 minutes to one hour per day can help many patients,” says Brown Stein.

Do not use sun lamps or tanning beds for self-treatment — they use UV light for tanning, while light boxes use full-spectrum light that simulates daylight.

Increase exercise. Studies have shown that upping your exercise routine can counteract SAD. Exercise raises levels of serotonin and also increases levels of endorphins, which are responsible for “runner’s high” and have been shown to fight depression.

Eat more fish. Fatty fish, such as salmon and sardines, contain omega-3 fatty acids. Studies have found that people who have low levels of two chemicals found in fish, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are at increased risk for depression. Either eat more fish — at least three times a week — or take fish oil capsules to combat SAD.

Words to Learn 相关词汇

【快活的】kuàihuó de chipper cheerful and lively

【昼夜节奏的】zhòuyè jiēzòu de circadian (of biological processes) recurring naturally on a 24-hour cycle

阴郁的冬季已经到来,日照不足,长夜漫漫,寒意逼人。如果你心情不再爽朗,那就有可能患上了“季节性情感障碍”(SAD)。

SAD由血清素水平降低所诱发,大脑中的这种化学物质能够左右情绪,其分泌受到季节性光照变化的影响。白昼变短同样会扰乱人体生物钟 —— 又称昼夜节律,继而导致褪黑素(调节情绪和睡眠规律的荷尔蒙)分泌失衡。

想战胜SAD?那就试试下列简单的 “自然之道”:

补充维生素D。具有执业资格的全科医生戴维▪布朗斯坦表示:“最佳的自然疗法就是全年保持理想的维生素D水平。”他告诉美国健康医疗指南网站:“关键在于不让维生素D水平下降。”

乔治亚大学的研究人员分析了100 多份探讨维生素D与抑郁症之间联系的论文, 并发现缺乏维生素D似乎是导致季节性情感障碍的一个主要诱因。

把家里的电灯泡换成全光谱灯泡会大有益处,因为全光谱灯泡发出的光和太阳光相似。或者购买一个能够模拟太阳光的灯箱。布朗斯坦博士表示:“每天接受30 分钟到1 小时的全谱光线照射,对许多病人疗效甚佳。”

不要使用日光灯或者日光浴床进行自我治疗 —— 二者用紫外线灯把皮肤晒成褐色,而灯箱使用的是模拟太阳光的全谱光线。

多做运动。研究表明,平时多运动可以避免患上季节性情感障碍。因为运动可以提升血清素和内啡肽水平,两者都能使人产生“跑步者的愉悦感”,并已得到证实可以对抗抑郁症。

多食用鱼类。富含脂肪的鱼类,比如鲑鱼和沙丁鱼,包含奥米伽-3脂肪酸。研究表明,人体如果缺乏鱼肉所富含的两种化学物质:二十碳五烯酸

(EPA)和二十二碳六烯酸(DHA),患上抑郁症的风险将大增。应对SAD之策就是多吃鱼,每周至少3次,或者服用鱼油胶囊。(chinadaily.com.cn)

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