Some people get depressed in winter or suffer from “the winter blues”. The medical name for this winter depression is seasonal affective disorder (SAD). If the short, dark days are getting you down, what can you do to feel like yourself again?
If the winter blues is about lack of daylight, it’s no surprise that treatment involves getting more light into your life. If you feel low in winter, get outside as often as you can, especially on bright days. Sitting by a window can also help.
It’s also important to eat well during the winter. Winter blues can make you crave sugary foods and carbohydrates such as chocolate, pasta and bread, but don’t forget to include plenty of fresh fruit and vegetables in your diet.
One thing that stands out as a good treatment for the winter blues is massage therapy
Massage therapy has a proven record of improving mood and elevating energy levels. Patients looking to overcome the symptoms of SAD can find relief by integrating massage therapy into their health maintenance routine. Shorter days and colder temperatures can leave many people, both males and females, feeling depressed and lethargic. Research into how the seasonal changes affect moods in humans show that regular massages improve mood and reset circadian rhythms, leading to better sleep and more energy.
What is a circadian rhythm?
A circadian rhythm, or circadian cycle, is a natural, internal process that regulates the sleep–wake cycle. It repeats roughly every 24 hours.
Serotonin, a neurotransmitter with functions in various parts of the body, works to regulate mood, appetite, sleep, memory, and learning. Massage therapy has also been found to improve sleep, specifically by assisting with circadian rhythms, or the body clock.
How Massage Helps Offset SAD
Endorphin release – Massage is known to spur the brain to produce and release endorphins. What are endorphins? These neurotransmitters are the body’s natural painkillers and mood boosters.
Stress relief – Our hectic modern way of life makes SAD even more difficult to bear. The gentle touch of a massage therapist can help melt away stress-related muscle tension. Moreover, massage reduces blood pressure, increases circulation, and removes toxins.
Serotonin increase – Serotonin is a mood regulating brain chemical. Massage increases serotonin production, which improves the patient’s mental outlook while also blocking melatonin absorption.
Reduced melatonin production – Melatonin is a body chemical that helps us sleep. However, too much melatonin has been connected to depression, including SAD. By balancing the endocrine system, massage may help regulate melatonin production.
There is another weapon against the seasonal slump: keeping active.
If you have a tendency towards SAD, outdoor exercise will have a double benefit, because you’ll gain some daylight.
Activity is believed to change the level of the mood-regulating chemical serotonin in the brain. It can also help by providing a pleasant change of scene and helping you to meet new people.
If you are looking for a balanced outlook to SAD, then contact me or make a booking. As both a massage therapist and a personal trainer, I can offer you a personalised programme to get you through the Winter months with confidence and with a continued positive outlook.