All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Why Olive Oil Is Popular Healthy Oil

Why Olive Oil Is Popular Healthy Oil

Extra virgin olive oil is packed with antioxidants and monounsaturated fats. It has strong anti-inflammatory properties and is a key component of the Mediterranean diet, which supports heart health. 

How does Olive oil benefit our health? 

1. Heart health: Olive oil is rich in oleic acid, a monounsaturated fat that helps lower LDL (bad) cholesterol and increases HDL (good) cholesterol, reducing the risk of heart disease. Regular consumption of olive oil has been linked to lower blood pressure.  

2. Anti-inflammatory: Extra virgin olive oil contains compounds like oleocanthal, which have anti-inflammatory properties like ibuprofen, reducing inflammation and lowering the risk of chronic diseases like arthritis and cardiovascular conditions. 

3. Rich in antioxidants: Olive oil is packed with antioxidants, especially polyphenols, which protect the body from oxidative stress, reducing the risk of cancer, neurodegenerative diseases, and premature aging.  

4. Supports brain health: The healthy fats and polyphenols in olive oil are linked to improved brain function, memory, and a lower risk of cognitive decline, including Alzheimer’s disease. 

5. Weight management: Olive oil promotes satiety due to its healthy fat content, helping to control appetite and manage weight. While calorie-dense, its high nutritional value makes it a better choice compared to less healthy fats. 

6. Blood sugar regulation: Olive oil can improve insulin sensitivity, making it beneficial for people with type 2 diabetes by helping control blood sugar levels. 

7. Skin and hair health: Olive oil nourishes and hydrates the skin, helping to treat dry skin, and is used in hair care to improve scalp health and promote shiny, healthy hair. 

How to use olive oil? Olive oil is a versatile cooking oil that can be used in many ways. Drizzle it over salads as a dressing or mix it with vinegar for a simple vinaigrette. It is ideal for sautéing vegetables or meats because of its moderate smoke point. Use it as a dip for bread, combining it with balsamic vinegar and herbs for extra flavor. Roast vegetables with olive oil for a healthy, crispy texture. You can also use it in baking as a substitute for butter or other oils in cakes and breads.  

Image credit: Image by Leopictures from Pixabay (Free to use under Pixaby content license) 

Author: Sumana Rao | Posted on: October 16, 2024
« »
« »

Recommended for you

Avocados And Health Benefits

Avocados And Health Benefits

Loaded with heart-healthy monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation. Avocados also provide fiber and potassium. 

How does Avocado benefit our health? 

  • Heart health: Avocados are rich in monounsaturated fats, particularly oleic acid, which helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL). 
  • Nutrient dense: Packed with fiber, potassium, folate, and vitamins like C, E, and K, avocados support overall health. 
  • Anti-inflammatory: The antioxidants in avocados help reduce inflammation and oxidative stress in the body. 
  • Weight management: Their high fiber and healthy fat content promote satiety, helping control appetite. 
  • Eye health: Avocados are high in lutein and zeaxanthin, two carotenoids that support eye health and reduce the risk of cataracts and macular degeneration. 

Ways to use avocado: 

1. Avocado toast: Mash a ripe avocado with a pinch of salt, pepper, and lemon juice, then spread it over whole-grain toast. You can top it with extras like sliced tomatoes, or sprinkle with red pepper flakes. 

2. In smoothies: Add 1/4 to 1/2 of a ripe avocado to your smoothie for a creamy texture. Pair it with fruits like banana, spinach, and berries, and blend with almond milk or yogurt. 

3. Guacamole: Mash avocado and mix it with diced onions, tomatoes, cilantro, lime juice, and a pinch of salt. Serve with whole-grain chips or use as a topping for tacos, salads, or sandwiches. 

4. In salads: Slice or dice avocado and add it to your salad. It pairs well with greens, tomatoes, cucumbers, and even fruits like mango. Drizzle with olive oil or balsamic vinegar. 

5. Avocados as substitute: can be used as substitute for butter and mayonnaise. It can be added to dessert. 

Image credit: Image by silverstylus from Pixabay (Free to use under Pixabay content license) 

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Importance of Desi Ghee

Importance of Desi Ghee

Desi Ghee is a type of clarified butter that has been used for centuries in Indian cooking and Ayurvedic medicine. It is made by simmering butter to remove the water and milk solids, leaving behind pure butterfat. Desi ghee is known for its rich flavor, high smoke point, and numerous health benefits, especially when consumed in moderation.

Rich in butyrate, a short-chain fatty acid that supports gut health and anti-inflammatory processes. It is also a reliable source of fat-soluble vitamins like A, D, E, and K. 

How does desi Ghee benefit our health? 

  • Rich in Butyrate: Desi ghee contains butyric acid, which supports gut health and helps reduce inflammation. 
  • Boosts immunity: Ghee contains antioxidants and fat-soluble vitamins A, D, E, and K, which enhance immunity. 
  • Heart health: In moderation, ghee can promote heart health by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL). 
  • Skin and hair: The healthy fats in ghee nourish skin and hair, promoting moisture and elasticity. 
  • Digestive support: It stimulates the secretion of stomach acids, improving digestion and nutrient absorption. 

How to Use Desi Ghee: 

  • Cooking: Use it for sautéing, frying, or even as a flavorful substitute for butter in baking. 
  • On toast or chapati: Spread a small amount of ghee on toast or traditional flatbreads for added flavor and nutrition. 
  • In beverages: Add a teaspoon of ghee to hot milk, idli, rotis or rice porridge or in morning cereal with milk for an energy boost. 

Image credit: Neha Sonal, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons 

Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Five Healthy Fats You Should Consider Incorporating In Your Diet

Five Healthy Fats You Should Consider Incorporating In Your Diet

Good fats, also known as healthy fats, are essential for your body’s overall health and well-being. Unlike unhealthy fats, they support crucial functions like brain activity, heart health, and even cell growth. What makes them “good” is their ability to improve cholesterol levels, reduce inflammation, and fuel energy without the harmful effects associated with trans fats or excessive saturated fats. Here is a creative way to think about them: 

Types of Good Fats: 

  1. Monounsaturated fats: Think of these as the “heart’s best friend.” They help reduce bad cholesterol and are found in foods like avocados, olive oil, and nuts. Imagine these fats like “repair agents” that keep your arteries clean and your heart strong. 
  1. Polyunsaturated fats: Known for their omega-3 and omega-6 fatty acids, these are the “brain boosters.” Found in flaxseeds, walnuts, and fatty fish, they improve brain function and fight inflammation. Picture them as your brain’s personal upgrade team. 
  1. Omega-3 fatty acids: A superstar within the polyunsaturated category, omega-3s are nature’s anti-inflammatory soldiers, improving everything from heart health to mental clarity. Visualize them as tiny warriors working to defend your heart and mind. 
  1. Medium-Chain Triglycerides (MCTs): Found in coconut oil, these are fast-burning fats, like a quick source of energy fuel for your body. Imagine them as the “sprinters” of the fat world, giving you energy boosts without storing excess fat. 

Why they are unique? Good fats are not just about keeping you healthy; they also help you feel satisfied. Eating healthy fats in meals makes you less likely to overeat because they signal fullness to your brain. They are like the “satiety superheroes” of your diet. Incorporating these fats into your meals transforms them into “functional foods” — not just filling your stomach but actively improving your brainpower, protecting your heart, and keeping you energized. 

Five types of healthy fats and benefits are explained in the next slides. 

Image credit: Image by Silvia from Pixabay (Free to use under Pixabay content license)

Importance of Desi Ghee

Importance of Desi Ghee

Avocados And Health Benefits

Avocados And Health Benefits

Why Olive Oil Is Popular Healthy Oil

Why Olive Oil Is Popular Healthy Oil

Nuts And Seeds As Good Fats

Nuts And Seeds As Good Fats

Coconut Oil And MCT

Coconut Oil And MCT

Flaxseeds Are Rich Source of Omega 3 Fatty Acids

Flaxseeds Are Rich Source of Omega 3 Fatty Acids
Author: Sumana Rao | Posted on:
« »
« »

Recommended for you

Weight loss drugs

Understanding Impact Of Weight Loss Drugs

Weight loss drugs are medications designed to help people lose weight by either reducing appetite, increasing feelings of fullness, decreasing the absorption of fat, or boosting metabolism. They are prescribed when diet and exercise alone have not been sufficient for weight loss, or for individuals with obesity who have related health risks such as diabetes, hypertension, or heart disease.

Common types of weight loss drugs:

  1. Appetite suppressants (e.g., Phentermine, Liraglutide):
    • These drugs work by affecting brain chemicals to help reduce the feeling of hunger or make you feel full sooner.
    • Example: Phentermine is a stimulant like amphetamines and is used as a short-term treatment for obesity.
    • Liraglutide (Saxenda) mimics a hormone that targets the brain to regulate appetite.
  2. Fat absorption inhibitors (e.g., Orlistat):
    • These medications work by blocking a portion of the fat from being absorbed into the body.
    • Orlistat (Alli, Xenical) inhibits the enzyme lipase, preventing the digestion of fats.
  3. GLP-1 Agonists (e.g., Semaglutide, Ozempic):
    • These medications mimic the hormone GLP-1, which regulates appetite and blood sugar levels. They can also slow down the emptying of the stomach, making you feel full longer.
    • Semaglutide (Wegovy, Ozempic) is an example that has gained attention for its effectiveness.
  4. Combination drugs:
    • Some medications combine different mechanisms of action for better results. For example, Contrave combines bupropion (an antidepressant) and naltrexone (used to treat alcohol and opioid dependence) to reduce appetite and cravings.

Weight loss drugs can help reduce obesity and promote weight loss, but they are typically part of a comprehensive treatment plan that includes diet, exercise, and behavioral changes. These medications can be effective, especially for individuals who have struggled with losing weight through lifestyle changes alone, or those who have obesity-related health risks like type 2 diabetes, hypertension, or heart disease.

How weight loss drugs help reduce obesity:

  1. Promoting weight loss:
    • Weight loss drugs can lead to a reduction in body weight, usually in the range of 5% to 10% of a person’s initial weight. This may not seem like a lot, but even modest weight loss can significantly improve health outcomes for people with obesity.
  2. Improving health conditions:
    • Reducing weight through medication can lower the risk of obesity-related conditions, including:
      • Type 2 diabetes
      • Cardiovascular disease
      • Sleep apnea
      • High blood pressure
      • Joint problems (due to less stress on joints)
  3. Supporting long-term weight management:
    • While lifestyle changes like diet and exercise are the foundation of weight loss, medications can provide additional support by helping control hunger, reduce cravings, or increase metabolism. Some drugs, such as GLP-1 agonists (e.g., Semaglutide), can help people feel fuller longer, making it easier to stick to calorie-restricted diets.
  4. Improved metabolic health:
    • Weight loss can lead to better blood pressure, blood sugar control, and cholesterol levels, reducing the risk of conditions like type 2 diabetes, cardiovascular disease, and sleep apnea.
  5. Increasing motivation:
    • Seeing weight loss results with medication can motivate individuals to continue with lifestyle changes, as they may experience quicker initial results compared to diet and exercise alone.

Limitations of weight loss drugs:

  1. Modest weight loss:
    • Weight loss drugs result in moderate weight loss. They are not a “magic bullet” and typically help lose 5-10% of body weight, which might not fully address severe obesity in some cases. However, even modest weight loss can have significant health benefits.
  2. Side effects:
    • Weight loss medications can have side effects, such as nausea, diarrhea, constipation, headaches, and increased heart rate. Some drugs may also have more severe risks, including mental health impacts or interactions with other medications.
    • Common side effects may include nausea, constipation, diarrhea, headache, dry mouth, and insomnia.
    • More serious risks include increased heart rate, high blood pressure, or mental health effects like depression or anxiety.
  3. Not a cure for obesity:
    • Medications alone are not a cure for obesity. Once the medication is stopped, many individuals may regain weight if they do not maintain lifestyle changes. Continued use or a long-term strategy is often required to sustain weight loss.
  4. Individual response:
    • Not everyone responds to weight loss medications the same way. Some people may experience more significant weight loss than others, and some may have more side effects. Doctors typically assess how well a drug is working after a few months and may adjust the treatment plan.

Long-term considerations: Some weight loss medications are approved for long-term use (e.g., Orlistat, Liraglutide), while others, like Phentermine, are approved only for short-term use due to their potential for abuse or adverse effects. The long-term safety and effectiveness of newer drugs like Semaglutide are still being evaluated.

Weight loss drugs can be effective in helping individuals lose weight and reduce obesity, particularly when combined with healthy eating and regular exercise. They are especially helpful for those who have struggled with weight loss or have health conditions related to obesity. However, they are most effective as part of a comprehensive treatment plan and should be used under medical supervision.

Image credit: Image by Total Shape from Pixabay (Free to use under Pixabay content license)

References:

  • https://obesitymedicine.org/blog/weight-loss-medications/https://www.uchealth.org/today/wegovy-vs-ozempic-the-truth-about-new-weight-loss-drugs/
  • https://www.fda.gov/news-events/press-announcements/fda-approves-new-medication-chronic-weight-management
Author: Sumana Rao | Posted on: October 15, 2024
« »
« »

Recommended for you

Satvik Foods help body and mind

Understanding How The Satvik Foods Help Mind And Body To Be Healthy

The Satvik way of eating, rooted in yoga and Ayurveda, is designed to nourish both the mind and body. This dietary practice emphasizes purity, balance, and harmony, promoting mental clarity, physical vitality, and spiritual growth.

Satvik food is a concept rooted in ancient Indian philosophy, particularly Ayurveda and yogic traditions. It refers to a type of diet that is pure, clean, and balanced, promoting health, vitality, and mental clarity. Derived from the Sanskrit word “Sattva,” which means purity, harmony, and balance, Satvik food has calming and rejuvenating effect on both the body and mind.

Benefits of Satvik food:

  • Promotes mental clarity: The light, pure nature of Satvik food supports calmness, focus, and peace of mind.
  • Improves digestion: Satvik foods are easy to digest, improving gut health and nutrient absorption.
  • Enhances spiritual practices: Since the Satvik diet is balanced and nourishing, it helps those practicing yoga or meditation achieve a more peaceful state of mind.

Benefits for the mind:

  1. Mental clarity and calmness: Satvik foods are considered to have a calming effect on the mind, reducing stress, anxiety, and agitation. They promote clear thinking and a peaceful state of mind, supporting practices like meditation and mindfulness.
  2. Increased focus and energy: These foods are light and easily digestible, ensuring the body uses less energy on digestion and more for mental and physical tasks. Satvik foods enhance concentration and mental agility.
  3. Emotional balance: A Satvik diet promotes emotional stability, helping to regulate mood swings and reduce negative emotions such as anger, greed, and jealousy. This emotional steadiness aligns with the goals of yoga, which aim to maintain inner peace and equanimity​.

Benefits for the Body:

  1. Optimal Digestion: The Satvik diet primarily consists of fresh, wholesome, and seasonal foods that are easily digestible, improving gut health and overall digestive function. Foods like fruits, vegetables, whole grains, legumes, and nuts are central, which provide essential nutrients and fiber.
  2. Natural detoxification: Many Satvik foods are rich in antioxidants and have detoxifying properties, helping to cleanse the body of toxins and waste. This boosts overall health and prevents diseases.
  3. Promotes longevity: Satvik foods are natural, minimally processed, and free from artificial additives, preservatives, and stimulants. This reduces the risk of chronic diseases such as heart disease, diabetes, and cancer, promoting long-term health and longevity.

Spiritual Growth:

  • Mind body connection: A Satvik diet helps enhance the connection between body and mind, which is crucial for spiritual growth and mindfulness.
  • Promotes meditation: Because the diet encourages calmness and mental clarity, it is ideal for those engaging in meditation or yoga practices.

Key Satvik Foods:

  • Fruits and vegetables: Fresh, seasonal, and organic fruits and vegetables are vital for providing vitamins and minerals.
  • Whole grains: Brown rice, quinoa, and oats support digestion and provide sustained energy.
  • Dairy: In moderation milk, ghee, and curd are included as nourishing and balancing foods, provided they come from ethically treated animals.
  • Nuts and seeds: Almonds, flaxseeds, and sesame seeds are recommended for healthy fats and proteins.
  • Examples of Satvik foods: Fresh fruits and vegetables (especially leafy greens), whole grains (rice, quinoa, oats), lentils and other legumes, nuts and seeds, fresh dairy products (milk, butter, ghee), honey and natural sweeteners (in moderation), herbal teas.

Foods to Avoid:  The Satvik diet avoids tamasic and rajasic foods, which can cause lethargy and agitation, respectively. This includes processed foods, meat, alcohol, caffeine, garlic, onions, and excessively spicy or salty foods. Tamasic foods believe to be promoting inertia, heaviness, and dullness and rajasic foods are stimulating and agitating. Both tamasic and rajasic qualities can disturb the balance of the body and mind, which is why they are excluded from a Satvik lifestyle.

Key characteristics of Satvik food:

  1. Fresh and natural: Satvik foods are typically fresh, organic, and seasonal. They are consumed in their natural form, without heavy processing or artificial additives.
  2. Easy to digest: These foods are light and easy on the digestive system, promoting better absorption of nutrients. They include fruits, vegetables, whole grains, legumes, nuts, and seeds.
  3. Plant based: While dairy products like milk and ghee are considered Satvik, the diet is vegetarian, aligning with non-violence (Ahimsa) principles in yoga.
  4. Mild and simple flavors: Satvik food avoids excessive use of spices, salt, or oil. The goal is to keep the food as pure as possible, focusing on simple, natural flavors.

The Satvik diet promotes a holistic balance between mind, body, and spirit, aligning with yoga’s principles of non-violence, mindfulness, and purity​.

Image credit: mage by Anir Mitra from Pixabay & Image by Irina L from Pixabay  (Both imagesa are Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: October 9, 2024
« »
« »

Recommended for you

Eye make up tips

Eye Makeup Tips

Attractive and expressive eyes bring beautiful look to a face. Each person eyes are different with respect to shape, size, eye lashes, eye color etc. Whatever is your eye type might be, you can enhance the beauty of eyes using simple eye makeups. Eye makeup can enhance your features and make your eyes stand out beautifully. Below are tips to help you create stunning eye makeup looks, whether you are aiming for something simple or dramatic:

1. Prep your eyes:

  • Start with primer: Use an eye primer to create a smooth base, help eyeshadow stay in place, and prevent creasing throughout the day.
  • Conceal dark circles: Apply a light layer of concealer under your eyes and on the lids to brighten the area and create an even canvas.

2. Choose the right eyeshadow shades:

  • Neutral tones for everyday: Soft browns, taupe, and champagne colors work well for a natural look. They are perfect for enhancing the eyes without being too bold.
  • Bold shades for drama: For a more dramatic look, experiment with jewel tones (emerald, sapphire) or smoky grays and blacks.
  • Compliment your eye color:
    • Brown eyes: Bronze, gold, purples, and navy colors work beautifully.
    • Blue eyes: Orange-toned shades like copper, peach, or warm browns can make blue eyes pop.
    • Green eyes: Purples, pinks, and reddish browns complement green eyes.

3. Perfect eyeshadow application:

  • Use transition shades: Start with a light, neutral shade on the crease as a transition color. This helps blend darker shades seamlessly.
  • Layer and blend: Apply darker shades gradually in the crease and outer corners, blending well with a fluffy brush to avoid harsh lines.
  • Shimmer for highlight: Apply a light, shimmery shade on the center of the lid and inner corners to brighten your eyes and make them look bigger.

4. Master the eyeliner:

  • Tightline for definition: For a natural look, tightline your upper lash line by applying eyeliner directly to the roots of your lashes. This makes your lashes look fuller without looking too made-up.
  • Winged liner: For a classic cat-eye look, start by drawing a thin line from the inner corner and gradually thickening it toward the outer edge, flicking it upwards for a wing.
  • Smudge for softness: If you want a softer, smoky look, use a pencil liner, and smudge it along the lash line with a smudge brush or cotton swab.

5. Curl your lashes:

  • Use a lash curler: Before applying mascara, use an eyelash curler to give your lashes a natural lift and open your eyes.
  • Hold for 5-10 seconds: Gently clamp the curler at the base of your lashes and hold for a few seconds for maximum curl.

6. Mascara tips:

  • Apply two coats: For full, voluminous lashes, apply two coats of mascara. Start at the base and wiggle the wand as you move upwards for better separation.
  • Waterproof formula: If you are worried about smudging or have long days ahead, opt for a waterproof mascara to keep your lashes looking fresh.
  • Lower lashes: Apply mascara to your lower lashes with a light hand or use a special lower lash mascara wand to avoid clumping.

7. False lashes – this one is optional:

  • Trim to fit: Measure the false lashes against your eyelid and trim them to fit if necessary. Apply lash glue and let it get tacky for about 20 seconds before pressing them onto your lash line.
  • Natural vs. dramatic: For a subtle look, choose natural-looking lashes that add volume and length without being overly thick. For a bolder look, opt for longer, fuller lashes.

8. Define your brows:

  • Fill in sparsely: Use a brow pencil or powder to fill in sparse areas with light, feathery strokes. Avoid creating harsh lines.
  • Set with gel: To keep your brows in place, finish with a clear or tinted brow gel to hold the shape and keep them looking groomed.

9. Highlight the brow bone:

  • Use a light shade: Apply a light, matte or shimmer shade right below the arch of your brow to lift the area and open your eyes.

10. Play with eyeshadow techniques:

  • Cut crease: For a more defined and dramatic look, use a concealer to carve out a clean line on your crease before applying a lighter shadow on the lid.
  • Halo eye: Apply a darker shadow to the inner and outer corners of the eyes and a lighter, shimmery shade in the center of the lid for a halo effect.
  • Smokey eye: Start with a dark shadow on the outer corners and blend towards the center with a lighter shade, focusing on blending well for a sultry, smoky effect.

11. Tightlining for extra definition:

  • Liner on the waterline: For a more intense eye look, apply eyeliner to your upper waterline (the inner rim of your upper eyelid). This creates the illusion of thicker lashes and enhances the eye shape.

12. Cleaning up mistakes:

  • Cotton swab trick: Use a cotton swab dipped in makeup remover to fix any smudges or clean up eyeliner mistakes.
  • Concealer for precision: Apply a little concealer around the edges of your eye makeup to sharpen lines or fix fallout without starting over.

13. Setting your eye makeup:

  • Use setting spray: To make sure your eye makeup lasts all day or night, lightly mist your face with a setting spray.
  • Translucent powder for crease control: Apply a tiny bit of translucent powder on your eyelids to prevent creasing, especially if you have oily lids.

These tips can help you experiment with different looks, from a natural daytime style to dramatic evening look.

Author: Sumana Rao | Posted on: October 8, 2024
« »
« »

Recommended for you

SAD Seasonal Affective Disorder

Suggestions To Overcome SAD Seasonal Affective Disorder

As fall and winter seasons approaching, we might start experiencing less energy, low interest, and mood changes. Blame it on shortening days and less sunlight availability! Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of year, usually during the winter months when daylight hours are shorter. SAD is linked to the reduced exposure to sunlight, which can affect a person’s biological clock and lead to mood changes. The key difference between SAD and other forms of depression is its seasonal nature.

Women are more likely to be diagnosed with SAD than men, though men may experience more severe symptoms. The reasons for this gender difference are not fully understood but may involve hormonal factors. People with reduced activity of serotonin, a brain chemical (neurotransmitter) that affects mood, are more susceptible to SAD. Lack of sunlight for many days, cloudy days and darker days can decrease serotonin activity, leading to mood disruptions.

People with low levels of vitamin D, which is produced in response to sunlight, may have a higher risk of developing SAD. Vitamin D plays a role in serotonin production and overall mental health. SAD usually starts and ends at the same time each year, with symptoms appearing in late fall or early winter and easing up in spring or summer. However, a small percentage of people may experience SAD in the summer months, though this is less common.

What symptoms SAD exhibit in a person?

  • Feeling depressed most of. the day
  • Loss of interest in activities you once enjoyed.
  • Low energy and fatigue
  • Sleep disturbances could be often oversleeping.
  • Difficulty concentrating
  • Changes in appetite or weight, craving for carbohydrates.
  • Feeling hopeless or worthless
  • Social withdrawal

How to overcome Seasonal Affective Disorder:

Light therapy: A common treatment for SAD is light therapy. You can buy a lightbox that mimics sunlight and sitting in front of it for 20-30 minutes each morning may help regulate your body’s sleep-wake cycle and improve mood.

Maximize exposure to natural light: Get outside during daylight hours, even on cloudy days. Natural light, even when limited, can be beneficial. Take walks, sit near windows, or open your curtains wide.

Exercise regularly: Physical activity can boost your mood by increasing the production of serotonin and endorphins. Even light exercises such as walking, yoga, or stretching can help.

Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day to help regulate your internal clock. Aim for 7-9 hours of sleep per night and avoid sleeping too much.

Eat a healthy diet: Focus on a balanced diet with whole grains, lean proteins, fruits, and vegetables. Avoid excessive sugary foods or refined carbohydrates, as they can lead to mood swings. Foods rich in omega-3 fatty acids, vitamin D, and magnesium may help improve mood.

Vitamin D supplements: Since sunlight exposure is limited during winter, you might consider taking vitamin D supplements if levels are low. Low levels of vitamin D are often linked to depressive symptoms.

Practice stress management: Techniques such as meditation, deep breathing, progressive muscle relaxation, or journaling can reduce stress and improve mood.

Socialize and stay connected: Spend time with family and friends, even if you do not feel like it. Isolation can worsen SAD symptoms, so try to maintain your social network. Organize party, attend gatherings, host activities, and invite people home.

Psychotherapy: Also known as Cognitive-behavioral therapy (CBT) has been shown to be effective in treating SAD. It helps by addressing negative thought patterns and behaviors associated with the disorder.

Aromatherapy: Essential oils such as lavender, chamomile, sandalwood, patchouli, or citrus can have mood-boosting properties. Using a diffuser or applying these oils can promote relaxation and emotional well-being.

Create a bright environment: Use brighter bulbs indoors, keep your living and working spaces well-lit, and decorate with bright colors, use bright shades for curtains to create an uplifting atmosphere.

Indoor plant care: Grow indoor plants and take care of them. Greenery inside house helps to create a tropical environment that brightens the day.

These suggestions found be effective for those suffering from SAD. Creating environments that helps us to visualize summer days will help to overcome this disorder.

Image credit: Image by Deborah Hudson from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on: October 4, 2024
« »
« »

Recommended for you