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Sleeping or eating a little more than usual? Feeling melancholy for no apparent reason? Craving carbohydrates and suffering from couch potatoism? While these are common and somewhat normal reactions to the change of seasons, the short days and long nights of fall can actually trigger a condition known as seasonal affect disorder, or S.A.D.—a cyclical condition associated with symptoms of depression, lethargy, and fatigue. |
The signs and symptoms of S.A.D. usually come and go at the same time each year, usually appearing in late fall or early winter and then going away during the warmer, sunnier days of spring and summer. So what causes S.A.D.? Well, the exact cause is unclear. However, this condition has been linked to a biochemical imbalance in the brain triggered by shorter daylight hours and lack of sunlight during the winter. As seasons change, people experience a shift in their biological clocks. This can throw them off their daily routines, and this disruption may then trigger depression. Some researchers believe the disorder may be linked to increased production of melatonin, a sleep-inducing hormone. Others believe that lack of sunlight causes a drop in brain serotonin levels, a natural brain chemical that affects mood. For the person trying to manage his or her weight, behavior changes associated with S.A.D. may pose a big challenge. Many people with S.A.D. find themselves craving high-carbohydrate foods, withdrawing from family and friends who've been providing social support, and lacking the drive and motivation to participate in normal activities— such as getting physical activity on a regular basis. All of these changes in behavior can certainly provide a seasonal roadblock to the best of your weight-control efforts. What can you do to prevent or manage the signs and symptoms of S.A.D.? Well, first and foremost, if your symptoms are significant enough that they are impairing your life (e.g. you are experiencing problems at work or school, abusing substances such as alcohol, or are completely withdrawing from family and friends), seek medical advice. An experienced health care professional can help diagnose the situation and come up with the best treatment approach. However, if you are like many people and experience seasonal mood changes that are mild in nature, there are plenty of steps you can take to lift your spirits. To keep you feeling emotionally strong and on track with your weight-management goals, try these five mood-lifting strategies:
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The air is cool and crisp. The leaves are turning incredible colors, like burnt orange, bright red and golden yellow. Autumn is almost here and you can feel the seasonal change approaching. But before you feel like you want to hibernate for the winter, take advantage of this wonderful time of year to renew your exercise goals, establish a new routine and start creating good habits for the upcoming winter. |
With shorter amounts of daylight and cooler temperatures, finding new ways to stay fit might be in order. Here are 12 great Fall fitness ideas for you and your family:
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Vitamin D, the "sunshine vitamin," is made in the body when the rays of the sun are absorbed by the skin. Health care professionals and nutrition research scientists have known for years that it's needed for the regulation of calcium and phosphorus to help build and maintain strong bones. But recent research indicates vitamin D may do much more than that. |
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In fact, in honor of American Heart Month, it's important to know that adequate intake of vitamin D may actually reduce the risk of heart disease.That's good news given the fact that heart disease remains the leading cause of death in the United States. The most common form of heart disease in the United States is coronary heart disease, which often presents itself as a heart attack. In 2008, an estimated 770,000 Americans suffered a heart attack for the first time, and about 430,000 had a recurrent attack. About every 26 seconds, someone living in the United States will suffer a heart attack, and about one person every minute will die from one. So what's the connection between vitamin D and heart health? Well, for one, studies indicate that vitamin D deficiency is associated with increased cardiovascular risk, above and beyond established cardiovascular risk factors such as blood cholesterol and blood pressure. In a study of 1,739 Framingham Heart Study participants (whose average age was 59), researchers found that those with blood levels of vitamin D below 15 nanograms per milliliter (ng/mL) had twice the risk of suffering a cardiovascular event such as a heart attack, heart failure, or stroke in the next five years compared with those who showed higher levels of vitamin D. When researchers adjusted for traditional cardiovascular risk factors such as high cholesterol, diabetes, and high blood pressure, the risk remained significant, with a 62% increased risk of a cardiovascular event in study subjects with low levels of vitamin D compared with those showing higher levels. Study participants had no prior cardiovascular disease and were tested for vitamin D status and then followed for an average of 5.4 years. Overall, 28% of individuals had levels of vitamin D below 15 ng/mL, and 9% had levels below 10 ng/mL. Although levels above 30 ng/mL are considered appropriate for bone metabolism, only 10% of the study subjects had levels in this range. In a 10-year follow-up study in 18,225 men over the age of 40, those with a low vitamin D level not only had more than double the risk of a heart attack, they appeared more likely to die from the attack. Research studies such as these suggest that vitamin D is important for blood vessel health and controlling blood pressure. The current daily recommended dietary intake of vitamin D is 200 IU for everyone up to age 50, then 400 IU up to age 70, and 600 IU for those 70 and older. However, according to nutrition experts, that may not be enough. Although how much is enough is still being debated, we may actually need three to four times more than what we get. Especially if you get very little sun exposure, use sunscreen when you are exposed to the sun, are elderly, or have a dark skin complexion. While 10–15 minutes a day of sun exposure can boost vitamin D levels in the body, very few foods in nature contain vitamin D. Fish (such as salmon, tuna, and mackerel) and cod liver oil are among the best sources (3 ounces provide about 200 IU). Small amounts of vitamin D also are found in beef liver, cheese, and egg yolks, but these foods also are high in fat and cholesterol. Fortified foods provide most of the vitamin D in the American diet. For example, almost all of the U.S. milk supply is fortified with 100 IU per cup. To play it safe, supplement your dietary intake with a daily multivitamin/multimineral supplement with plenty of vitamin D. Look for a comprehensive formula with at least 400 IU to 800 IU of vitamin D per serving. And remember, a healthy lifestyle that includes and promotes modest weight loss, healthful food choices and regular physical activity are your best weapons for fighting off heart disease:
Vitamin D is essential to your diet.
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More than ever, people are eating their meals away from home. Back in the 70s about 16% of meals were eaten out, while today that number is around 29% - and growing. The problem is that frequent visits to your favorite restaurants can present big challenges to your weight control efforts.
The good news is you can learn to control what happens when eating out. Remember, you are in charge. You're the customer, right? It just takes some preplanning and prethinking.
Where You Go - If you decide where to eat on the spur of the moment, you're more likely to run into trouble. Give it some thought ahead of time, so you can be prepared. When making your selection, choose a place that has a varied menu with lots of options; skip the "all you can eat"-type places.
Before You Go - Look up the restaurant's menu on the Internet. Deciding what you will order before you get there can reduce temptation once you're there. Making reservations reduces waiting time, so you won't be starving when seated. And most important, don't leave the house hungry; this can lead to unhealthy food choices and overeating.
When You Get Seated - Just say no to the breadbasket and the chip bowl - don't even allow them to be placed on the table. The same holds for the dessert and fancy drink menus - return them to your server as well. And remember to order water and start sipping; that will help ward off hunger.
What to Order - Be the first to order so you won't be tempted to change your mind. Order à la carte to keep overall portion sizes down. And don't be afraid to ask for substitutes like a salad instead of fries. Ask for a "half-order," choose an appetizer as your entrée, or share an entrée with your dining partner. Ask for sauces, dressings, and gravies "on the side."
When Your Food Arrives - How you eat is just as important as what you eat. Slow it down and enjoy the experience. You don't have to clean your plate to get your money's worth. Eat the lowest-calorie stuff first (for example, the salad or the steamed vegetables). After you've eaten half your meal, ask yourself if you're still truly hungry. If you feel "comfortable," guess what? You're done. Stop and ask for a doggie bag.
Then There's Dessert - Be cautious about playing mind games (like rewarding yourself with a piece of gooey chocolate cake because you've had such a healthy dinner). However, if you must indulge, make sure you are truly biologically hungry. Again, don't devour your dessert just because it's there; save some for later. Fresh fruit, or even a small serving of sorbet, is always a good option. Angel food cake is another possibility, if you must.
After You Eat - If you do indulge in that cake, or if you're just feeling like you ate a little too much, try taking a brisk walk around your neighborhood. Or exercise a little longer or eat a little less the next day.
To maintain a healthy weight throughout life, we need to learn healthful habits early on. That?s because it's during our childhood years when we develop the routines that follow us into our adult years. In other words, the inactive, overweight child of today is likely to become the inactive, overweight adult of tomorrow. That is unless parents take action now and make their children's health a family affair. Remember, children can't necessarily change their exercise and eating habits alone. They need the help of supportive parents and caregivers. So try creating new family habits around healthy eating and increased physical activity. Start small-you don't have to make many changes at once. No matter how young or old we are, small gradual changes are easiest to follow and incorporate into our lives. It definitely takes time to unlearn unhealthy behaviors and develop new, healthier ones. Here are some suggestions on ways to create a healthy weight environment for the entire family:
Creating a Healthy Environment for Eating
- Make the creation of meals a family affair. Even young children can participate in simple meal preparation (i.e., washing fresh vegetables, stirring the soup, and setting the table).
- Sit down and eat as a family together at least one meal a day. Share your day so that the meal lasts 30 minutes or more.
- Don't be too restrictive. Studies show that preschoolers with parents who are most restrictive with treats are the ones that ate the most sweets and snacks when given the opportunity. Teach moderation and balance.
- Limit the frequency of fast-food meals to no more than once a week. (Not at all would be ideal).
- Have healthy foods available for children to select from. Fresh fruit, vegetables like baby carrots, and low-fat yogurt are great examples.
- Don't use food or a lack of food for rewards and or punishments. For example, don't make threats like "no dessert unless you clean up your room".
- Don't force your child to eat if he or she is not hungry. However, if your child shows consistent signs of not eating, or obsession with their body image, consult a healthcare professional.
Creating an Active Environment
- Limit TV time. Research indicates a direct relationship between the hours of TV watched and childhood obesity. Not only is it a low-calorie-burning activity, but what children see on TV (ads for fast food, sugar coated cereal and other unhealthy food choices) influences what they eat and drink-even children as young as 2 years old. Encourage other activities besides TV, computers, and video games.
- Make time each week for a family outing that involves physical activity, such as a walk to the library or playing at the park.
- Encourage your children to play outside, ride a bike, play basketball with friends.
- Include children in active chores, such as washing the car or walking the dog.
- Enroll your child in a structured activity like gymnastics, tennis, martial arts, soccer, etc.
Making changes can have its challenges, especially today when families are juggling busy schedules, time, finances, and other daily stressors. But if you work together and support one another, your chance of success will be much greater. Eventually, new healthy choices or activities will become established healthy habits, and you will be well on your way to helping you and your children maintain a healthy weight and better health for the entire family.
