Summertime Depression: What Are the Signs?

Summer is associated with beaches, lively outdoor parties and happy faces – however, for some people, it can be a less than wonderful time. For many, summer can make them ill and unhappy, the result of summertime depression. From feeling envious of other people on their holidays to a lack of body confidence and a genuine case of summer-onset seasonal affective disorder, there are many reasons why depression during the summer season could be killing your mood. The mix-up of circadian rhythms can be one of the main causes of seasonal affective disorder – in other words, the few less hours of sun each day. It’s more commonly associated with the winter months, but there is a summer version as well. Summer SAD is attributed to an irritability and agitation rather than lethargy, as it is in winter, but you may find yourself too jittery to eat, sleep or follow a regular routine. The way to combat this issue is to stay out the way of bright light and heat, and to take antidepressants. Your GP can advise you on this. It is rare to develop summer SAD but it can be dangerous, so seek advice if you think you’re suffering.

If you’ve built something up in your mind by over-thinking it, it can lead to a big distinction between expectation and reality. The gap that’s caused here can lead to disappointment, stress and even depression. You may end up feeling as though you’re missing out or not having as much fun as people you know, and that can be upsetting. The solution? Summer is no different to any other time of year – there will be ups and downs, but instead of focusing on what you don’t have, focus on what you do! Make the most of your weekends and try to stay busy – meet up with friends, make an effort to tick things off your wishlist and stay positive. You will want to look back on a great summer where you had loads of fun, saw your friends and loved ones, and generally made lots of memories, so make sure that you relish each day and really make the most of the great weather.

Summer can be far more animated than the later seasons, with the kids shouting, bustling crowds and more parties. Even the outfits you see are louder! This constant noise can make you anxious and overwhelmed, leading you to feel as though you’re lacking in quiet time. The best way around this is to ensure that your factor in plenty of quiet time within each week, alongside your packed itinerary. This means time where you hand the kids over to your partner or a friend, relax and unwind. Limit your caffeine intake, switch off any electrical gadgets and really just revel in the peace. In the winter we make much more time for simply reading a book or taking a relaxing bath, but in the summer these activities seem to be replaced by a constant need to be out and about. Making this worse is the longer days, which can mess up your sleep pattern. You’re getting up earlier, staying up later, and generally becoming more tired with every passing week. Try to keep to a normal sleep pattern in the summer, even if it feels silly going to bed while it’s light out, as this will ensure you’re mentally and physically geared up for the lively summer months. Being overly tired can also worsen depression, so it will help you fight off this problem and stay healthy.

Categories: affective disorder, depression, seasonal affective, seasonal affective disorder, sleep pattern, stay, Summer, summer sad, summertime depression, time

Seniors: Get a Better Night"s Rest With These Tips

As we age it becomes increasingly difficult to get a good night’s sleep, as our sleep patterns change dramatically. The great restful sleep we used to enjoy in our younger days gradually dissipates until it’s difficult to even fall asleep, let alone be well rested. By the time we reach 70, our night time sleep has shrunk by almost half meaning we get just 6.6 hours, compared to 11.6 when we are infants. There are a number of problems which can interfere with our ability to sleep, from dietary complaints to bone problems, which should be examined by a GP, but these are some ways to improve your sleep pattern. From lifestyle changes to simply being more active, your lifestyle choices could be to blame for your lack of sleep. These are easily modified though, so that you can rest and sleep for longer – effective sleep is vital for our wellbeing.

 

Exercise is a great way to help your ability to sleep. Studies suggest that seniors who exercised slept an average of 50 minute more each night than those who led a sedentary lifestyle. In addition to that, women who were physically active rated their quality of sleep far higher than those who didn’t exercise. A brisk walk could be enough each day to improve your ability to sleep – if you’re new to exercise, build up to regular exercise to avoid injury and stress to the body. Changing your routine could actually help seniors to fall asleep more easily. Light meals in the evening are advised, such as fish and vegetables instead of spaghetti, as this will cut the risk of a disturbed nights sleep. The same can be said of liquids right before bedtime, which will only increase the need to wake up in the middle of the night needing the bathroom. It’s also helpful to avoid stressful activities right before bed, so save the tax forms or potentially stressful phone calls until the morning – they will only serve to upset a calmed mind. A nice warm bath and reading a book, or listening to music, to help you calm your mind before bed can be beneficial for many people.

If you live in a busy area, or are easily woken by noises outside, this will lead to a regularly disrupted sleep. Ear plugs can solve this problem fairly easily, helping to block out any unwanted noise to help you drift off peacefully and get a restful nights sleep. There are many varieties to choose from and they’re easily found – your local supermarket or pharmacy should stock them. Paradoxical thinking can also be effective – this works by tricking your body into trying to stay up as late as possible, instead of trying to fall asleep. This technique has proven effective for many people over the years. There are various variations on this concept, which may be worth looking into if your other changes haven’t work. Medication can be used, of course, but should be an absolute last resort. You should speak to your GP if you think you may need sleep medication to help you sleep more thoroughly, and this should be monitored closely as it is easy to form a habit with these pills. You may find that a combination of the above changes leads to a better nights sleep, but if there are health problems you have which are leading to a disrupted sleep these should be solved first – for example, people with arthritis often struggle to sleep because of the pain. Resolving these issues with the help of your GP could help you regain your sleep pattern again.

Categories: Age, disrupted sleep, easily, exercise, fall asleep, night, nights, nights sleep, seniors, sleep, sleep pattern, techniques

Migraine Misery: Eight Simple Steps to a Pain-Free Mind

Migraine is a big health concern for those whose wellness is afflicted by it, causing extreme headaches, nausea, vomiting and visual, sensory or motor irregularities. Scientists believe that migraine has some connection with a change in the brain chemicals, nerve pathways, brain tissues or blood flow to the brain, and multiple lifestyle triggers can set it off. However, you can find relief from your pain using eight simple and natural remedies.

 

1. Stop stress. Anxiety and stress can severely aggravate your migraine so try to find a stress-reducing technique that works for you. This may include having a relaxing bath with a few drops of essential oil added to it, using lavender candles, listening to soft music or having a aromatic body massage.

 

2. Breathe better. You may tend to take shallow breaths when your pain is at its peak, but deep slow breaths will help you relax, and so overthrow your migraine.

 

3. Secure your sleep pattern. Nothing helps your wellness quite like a good night’s sleep, so make sure you go to bed early enough and get your regular eight hours. Having a regular, healthy sleep pattern will help you to feel more fit, fresh and energised.

 

4.  Enjoy exercise. Not only does exercise help to reduce stress, but it also gets the blood pumping round your brain. However, after a bad migraine attack, something too strenuous could negatively affect your well-being, so go for walking or yoga.

 

5. Make time for a massage. Getting someone to massage your head with up and out strokes helps to boost your blood circulation in the brain and ward off migraine. Tell your masseur to start at the back of your neck, move up towards the base of your skull, and pull downwards again. This should be followed by pressure on the side of your head.

 

6. Fear the food triggers. If you’re going through a particularly bad spell of migraines, try to avoid foods that will set you off. This means eliminating chocolate, processed foods, carbonated and/or caffeinated drinks and foods high in additives.

 

7. Dream of darkness. A dark, quite environment can be a major help when you’re suffering a migraine, so switch off the lights, place an ice pack on your forehead and lie down. This will help to lessen the inflammation of veins in your forehead.

 

8. Have hope in herbs. Certain herbs can improve the blood circulation in your brain, so try yarrow, ginkgo, cayenne, dong quai and tindel flowers.

Categories: blood circulation, Brain, Food Triggers, herbs, migraine, nbsp, sleep pattern