The cacao bean is the source of perhaps the most magical and beloved foods on Earth because it is the source of chocolate. Even the cacao tree's official name, Theobroma cacao, recognizes the long-standing love most of us have for the fruit of this tree. Theobroma comes from the Greek language for "food of the gods." And while chocolate is the most popular and favorite of these foods from the cacao bean, an even healthier choice is raw cacao powder. How Is Cacao Powder Made? To produce raw cacao powder, raw cacao beans are simply cold pressed to remove the fat, and the remaining solids are ground into a fine powder. Cacao vs. Cocoa: What's the Difference? Cacao powder contains all the beneficial nutrients and beneficial compounds of the raw cacao bean minus the fat. In contrast, cocoa powder is made from roasted cacao beans. And even if they look alike, the two are different. In making cocoa powder, up to 90% of the nutrients and beneficial compounds in raw c
Do
you feel anxious, sad, and tired every fall and winter? You might have
seasonal affective disorder. Learn how to spot the signs.
For
many people, the autumn season represents the start of school, football
games, and pumpkin-spiced lattes. For some, it can mark the beginning
of a series of unpleasant symptoms associated with seasonal change.
People can experience varying seasonal symptoms, including the
“winter blues,” which can begin in the fall, and a clinical disorder
known as seasonal affective disorder (SAD) or seasonal depression. SAD
is similar to non-seasonal depression, except it follows a seasonal
pattern—typically starting in the fall, worsening in winter, and ending
in spring. While less common, some people experience the opposite
seasonal pattern with symptoms beginning in spring or summer and ending
in fall.
About 500,000 Americans suffer from SAD, 75 percent of whom are women, according to the Cleveland Clinic.
Young people and those with a family history of SAD are also at risk.
Symptoms of SAD are more common in individuals living far north or south
of the equator, possibly due to decreased sunlight during the winter.
For those who suffer from clinical depression year-round, symptoms may
worsen in fall and winter (or in some cases spring and summer).
While the exact cause of SAD remains unknown, theories exist as to
what causes the disruption. One theory is that the body’s internal
biological clock, which regulates sleep and mood, shifts due to a lack
of sunlight exposure. Another theory is that sunlight reduction can
cause a drop in serotonin levels, a neurotransmitter that can influence
sleep, mood, and behavior. Experts also believe sunlight reduction may
disrupt the body’s levels of the sleep hormone melatonin.
So what’s the difference between SAD and the “winter blues?” According to the National Institutes of Health,
symptoms of the “winter blues” are mild to moderate, fairly common,
shorter-lasting than SAD, and typically go away on their own. SAD is a
clinical diagnosis that follows a regular pattern year after year.
Symptoms impair daily functioning and can last for months.
Symptoms of fall and winter SAD include:
- Anxiety
- Sadness
- Tired/low energy
- Cravings for carbohydrates
- Weight gain
- Inability to concentrate
- Withdrawing socially
- Loss of interest
- Sleeping more than usual
Symptoms of spring and summer SAD include:
- Insomnia
- Weight loss
- Agitation and anxiety
- Restlessness
For those who are suffering, it’s important that you don’t try
to diagnose yourself. Instead, seek help from a healthcare professional
for a thorough assessment.
Fortunately, there are ways to help combat and even help prevent
disruptive seasonal symptoms, including maintaining social connections, a
healthy diet, and a regular sleep schedule. Here are some tips:
Go Outside
Natural daylight, even when it’s cloudy, can help to maintain the
body’s circadian rhythm, which is responsible for regulating sleep
patterns, hormones, and other physiological processes. Exposure,
particularly in the morning, tells your body that it is no longer
nighttime, signaling it to stop the release of melatonin. Outdoor
exposure can also boost serotonin and reduce stress.
Sunlight also provides the body with vitamin D, a vital nutrient for mental health. In a study
conducted by Clinical Rheumatology, researchers found depression was
higher in fibromyalgia patients with a vitamin D deficiency, compared to
patients with inadequate or normal levels.
Take an early morning walk or perform another outdoor activity that you enjoy.
Get Some Exercise
Exercise can improve mood, increase self-esteem, and alleviate
symptoms of mild to moderate depression, and perhaps even severe
depression, according to Harvard Medical School. A study
conducted at Duke University Medical Center found that patients with
major depressive disorder who performed aerobic exercise were
significantly less likely to have relapse symptoms compared to those who
only took medication.
Incorporate exercise into your daily routine—try doing something you
enjoy, as you’ll be more likely to stick to it. And when possible, take
your workout outside to reap the combined benefits of exercise and
sunlight exposure.
Connect With Others
When you feel depressed, a Netflix marathon on your couch may sound
more appealing than attending a social gathering. While hibernating may
make you feel better in the short term, it can worsen symptoms in the
long run. Social connections relieve stress, provide support, and build
resilience to life’s challenges, according to the Mayo Clinic. Simply meeting a friend for a cup of coffee can induce feelings of connectedness.
Eat Clean
SAD sufferers may find themselves turning to food as a source of
comfort when serotonin levels are low. While simple carbohydrates
temporarily spike serotonin levels, offering temporary relief, eating
poorly is an unhealthy and ineffective solution to manage symptoms in
the long run (not to mention the high probably of weight gain it
carries).
Whole foods, however, provide your brain with the nutrients and
minerals it needs for mental strength. Maintain a healthy diet and
weight by consuming a diet of fruits, vegetables, whole grains, lean
proteins, and healthy fats. Avoid overloading on simple carbohydrates
such as sugary treats and soda.
Maintain a Regular Sleep Schedule
Both insomnia and oversleeping can occur when you’re feeling depressed. Put yourself on a regular sleep schedule,
which means going to bed and waking up at the same time. Everyone
differs in how much sleep they need. Experiment to find out how many
hours your body requires to function at an optimal level.
Do Something Different
Breaking away from your normal routine now and then by developing a
new hobby can keep the mind active and stimulated. Luckily, you don’t
have to go to extremes and take up skydiving for this to be effective.
Begin journaling, try a new machine at the gym, or cook a new recipe you
haven’t made before. Give yourself something novel to look forward to,
even if it seems small and insignificant.
Give Yourself a Break
It’s important to be gentle with yourself
when experiencing symptoms of SAD. Sufferers may beat themselves up for
feeling so poorly, which can exacerbate symptoms. Remind yourself that
what you’re feeling is not your own fault and you’re doing everything
within your control to feel better. Celebrate small victories such as
getting out of the house for a walk or simply pulling yourself out of
bed.
Try Light Therapy
A common therapy for SAD sufferers involves a light box,
which is designed to mimic natural sunlight. Sitting near a light box
for 15 to 30 minutes a day provides stimulation to retina cells,
activating the hypothalamus and resetting circadian rhythms. For those
lacking natural sunlight, a light box can provide 10,000 lux of light
intensity and is 100 times brighter than light typically found indoors.
While generally safe, light boxes can cause side effects such as headache and eye strain.
Increase Vitamin D Intake
As previously mentioned, vitamin D deficiency
is associated with seasonal affective disorder. If you think you may
have low levels of vitamin D, have your doctor perform a blood test. In
addition to sun exposure, you increase your intake with a high-quality
vitamin D supplement and by eating foods rich in vitamin D, such as
fatty fish, egg yolks, and milk.
Get vitamin D from iHerb https://fas.st/XlEX57
Seek Professional Help
There’s no shame in seeking professional help. In fact, a proper
assessment and diagnosis is crucial to effectively treating symptoms. A
mental health professional can equip you with the proper tools to
effectively manage symptoms, while lending much needed support. Remember
that if left untreated, symptoms of SAD can worsen.
By : Emily Holland
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