Dear Fellow Nurse,
Tomorrow, December 21st, is the Winter Solstice, the shortest day and the longest night of the year. Since ancient times this day has held great significance. Interestingly,Stonehenge is lined up directly with the sunrise on the winter solstice. Both Egyptians and Syrians celebrated the solstice as the rebirth of the sun. In many societies, the solstice was the last celebration before winter set in with all its struggles.
While the solstice marks the shift from shortening to gradually longer days, the cold winter months ahead and relatively short days can negatively influence our moods and level of energy. Seasonal Affective Disorder (SAD) and the winter doldrums affect a combined 25% of Americans. People with SAD experience fatigue, social withdrawal, weight gain, and carbohydrate cravings. Symptoms of the winter doldrums are similar but milder.
As a nurse you can play a role in identifying and helping people affected by winter darkness. Fortunately, there are many natural ways to minimize the effects of SAD and winter blues. We hope the tips in this newsletter will be helpful.
Be well,
Janet Fontana, RN, MA
Exercise Away Winter Blahs
With less daylight, colder temperatures, and harsh weather keeping us indoors, it can be very difficult to maintain an exercise routine in the winter. However, regular aerobic exercise is one of the best cures for SAD and the winter doldrums. There are lots of great ways to exercise in the winter if you think creatively:
• Use your TV: Check your local cable listing for free fitness programs and Netflix offers a variety of exercise videos to watch instantly.
• Amp up chores: Put on music and dance as you vacuum, do laundry, etc.
• Embrace winter: Rent snowshoes or cross country skis to try a new outdoor activity
Brighten Your Morning
Philips’ Wake-up Light alarm clock makes it easier to get up on cold, dark mornings. Just like a sunrise, the gradually increasing light prepares your body to wake up which improves mood and increases energy throughout the day.
While more intense light therapy may be needed to treat SAD, this product can ease the transition to wakefulness.
Wellness Research
Recent studies suggest that omega-3 fatty changes. Fish oil is an excellent source of the two essential omega-3 fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in nerve & brain tissue. The best food sources of these omega-3’s are fatty fish such as salmon, tuna and mackerel.
Fish oil supplementation of 1– 2 gms is recommended for people who do not eat oily fish at least twice a week. Look for brands that are independently tested and contain both EPA & DHA. We found interesting findings published by the US National Library of Medicine on the effectiveness, dosage & safety of fish oil in treating many conditions.
Featured Nursing CE Program
During this time of year, it becomes clear how greatly our environment can affect our well-being. In Linda Varone’s one-hour nursing continuing education webinar, “Environmental Psychology: Creating Comfortable, Caring Spaces” you will discover the dynamics of environmental psychology. Linda illustrates simple changes you can make in healthcare settings and in your home to improve communication, lower stress and promote healing.
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We invite you to share your experiences related to SAD and other wellness topics.
