锻炼如何减轻季节性情感障碍症状

经过Jodi Helmer
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锻炼如何减轻季节性情感障碍症状

寒冷的温度和较短的日子可以使毯子下的冬眠诱惑,直到春天。对于那些患有季节性情感障碍(SAD)的人,找到在冬季锻炼的动机可能是一个更大的挑战。

THE IMPACT OF SEASONAL DEPRESSION

悲伤,也称为季节性抑郁症,是一种与季节变化相吻合的抑郁症形式。症状包括内gui,绝望,焦虑,情绪波动,疲劳,暴饮暴食和睡眠中断。在大多数情况下,症状始于秋季,冬季达到峰值,并在春季消失。根据非营利组织的数据,它影响约5%的美国人口Mental Health America

较短的日子会导致5-羟色胺(一种调节情绪的神经递质)的降低,并增加了褪黑激素,褪黑激素是调节睡眠的激素。研究显示褪黑激素水平较短,扔掉时昼夜节律out of whack and leading to depressive symptoms.

运动如何帮助

When your mood is low, the motivation to exercise can be low, too. But Donna M. Marino, PsyD, a licensed clinical psychologist in Naperville, Illinois, notes that exercise is one of the best ways to beat the winter blues.

“Exercise helps with the symptoms of SAD, but the symptoms of SAD make you not want to exercise,” she explains.

这四种策略可以改善您的心情,并在这些漫长的冬季中锻炼身体:

1

PHONE A FRIEND

Marino指出,当没人指望您出现时,跳过锻炼会更容易。午餐时与同事一起跑步或制定计划检查yoga class一起。除了燃烧卡路里之外,您还会增加心情轮询that showed adults who playedteam sports reported improved physical health,压力水平较低和心理健康。

Marino建议:“获得一个问责伙伴,您可以与您一起锻炼的人,谁会知道您是否要承诺。”“找到您真正喜欢的[活动]。现在不是时候训练马拉松比赛或如果您从不喜欢的时候参加跑步。”

2

到外面

维生素D是所谓的阳光维生素,因为我们的身体是响应阳光的紫外线射线而产生的。在冬季,较少的UVB暴露意味着较少的维生素D。

研究发表在《 PLOS One》杂志上发现,冬季的维生素D含量下降,三月份降至最低水平。Marino建议在白天在户外花费时间来泵送维生素D水平。

“Exercising outdoors in the sun is helpful, but you want to do it when the sun is somewhat strong and, unfortunately, you want to do it without sunscreen to absorb the [vitamin] D,” she says.

Limit your sunscreen-free time to 15 minutes and aim to be outdoors in late afternoon when the sun is strongest.

艾米·戈林(Amy Gorin),MS,RDN,营养师和艾米·戈林(Amy Gorin)营养的所有者,吃鲑鱼,金枪鱼和强化牛奶和橙汁等食物也可以帮助您。

3

数你的碳水化合物

悲伤可能会使您渴望更多碳水化合物富含碳水化合物的食物,包括甜和淀粉食品。学习。Gorin explains that eating more carbs leads to an increase in serotonin production, which can make you feel better — at least temporarily. While carbs like whole-grain rice are an important part of a healthy diet, Gorin warns, “When you over-consume one food group, you leave less space for the other foods and nutrients that you should be consuming … [and] you are consuming more calories than you need, which can lead to weight gain.”

美国人的饮食指南建议碳水化合物占每日卡路里的45-65% - 2,000卡路里的饮食中不超过1,300克,其中大多数来自“健康”碳水化合物,例如蔬菜,谷物,坚果和种子。

4

GET REST

睡眠和情绪之间的联系已经建立了很好的建立。最新的学习发表在《行为疗法Experimental Psychiatry, found those who slept fewer than eight hours per night were more apt to experience negative moods. Crawl under the covers for at least eight hours per night and set the alarm to knock out a moderate-intensity workout before heading to work.

“Once you see the benefits of exercising — the improvement in mood, sleeping better and improvements in fatigue, this will also help motivate you to keep going,” Marino says.

关于作者

Jodi Helmer

乔迪·赫尔默(Jodi Helmer)撰写了有关webMD,aarp,shape,女人的一天,当今关节炎和Costco连接。与救援犬一起远足时,她经常想出最好的故事想法。你可以阅读乔迪的作品或在Twitter上关注她@helmerjodi

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