Top Twenty Ways to beat the winter blues

>of calcium, phosphorus and in the assimilation of
1. Light up your life. Spending time outdoors duringVitamin A. A dose of 400 to 800 IU per day is
the dayrecommended, higher dosages should only be taken
2. Get moving.under the supervision of a professional health
Do something to reduce your stress and improvepractitioner.
your endomorphic levels - walking, swimming, cycling13. Increase Omega-3 essential fatty acids.Research
or regular and moderate aerobic exercise.has shown these to be effective in alleviating mild
3. Brighten Up.depression and symptoms of SAD. Flax seed oil and
Keep your curtains or blinds open throughout the dayfish oil are the best sources.
and cut back any foliage that blocks light from your14. St. John's wort.This is believed to help alleviate
windows.milder symptoms of SAD. A daily dosage of 900 mg.
4. Buy a negative ioniser.Research in light therapy hasWarning: St John's wort can have serious side effects
also shown that SAD sufferers may benefit fromin anyone taking drugs such as Prozac and should not
negative ionisers.be taken by anyone who is HIV-positive or who has
5. Dawn simulation.Some people, especially those thathad a heart transplant. Always consult your doctor
need to wake in the morning when it is still dark maybefore taking St. John' wort.
benefit from lamps that simulate a slow, gradual15. Kava - (Piper methysticum).Small doses can
sunrise, in the final hours of sleep. The light levels arepromote feelings of calm and help elevate your
much lower than those used in bright light therapymood. It can also help to regulate sleep if taken an
and the units are much cheaper to purchase. Peoplehour before going to bed. Do not use large doses as
who have used these lamps say they are extremelythis may lead to skin and eye problems not take with
effective, one user told us 'after about a week Ialprazolam, as this can be very dangerous.
really felt my depression lift, and felt much more alertTreat yourself to some Aromatherapy Oils or
in the morning'.candles. The following are particularly affective in the
6. Buy or rent a light box.Light boxes can be boughttreatment of mild SAD symptoms
for as little as ?100 and, in the UK, are now VAT16. Rosemary.
free. It is possible to hire light boxes and the SAD2 drops of rosemary blended with a carrier oil for an
association rents boxes to members. See ouruplifting massage or morning bath.
resources section at the end of this article for details.17. Orange and Cinnamon.
7. Change your diet.Together these oils can really help with winter gloom.
Eat a diet rich in raw fruits and vegetables. withBlend or find an already blended mix of orange and
soybeans and soy products, brown rice, millet, andcinnamon and use as a massage, in an oil burner or
bens. Try to keep to a low fat diet and cut down ondrop in to the bath.
protein and red meat.18. Lavender
8. Cut out or down on caffeine and alcohol, switch toBuy some lavender incense or use the oil in the bath
herbal teas.SAD sufferers often crave caffeine.(four drops) and on pulse points (five drops to 30ml
9. Cut down or out refined sugarssweet almond oil). Spray on to pillows and bed linen
10. Try eliminating wheat from your dietto help with sleep.
11. Watch your vitamins and minerals.Take daily19. Grapefruit oil
magnesium and B complex vitamins. A bananaAs a massage add five drops to 30mls of sweet
smoothie every morning is a great way to ensurealmond oil. For bathing add four drops to warm bath
you are getting the magnesium you need during thewater.
winter too.20. Blend of Jasmine and bergamot oil.
12. Take Vitamin D3.This is a very uplifting mix. Put a little on your wrists,
D3 is believed to enhance positive affect in patientsor a piece of cloth that you can carry with you.
suffering from winter blues. D3 helps in the utilisation