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Seasonal Affective Disorder

What is SAD?

While those of us on Vancouver Island have been enjoying a recent spell of Autumn sunshine and mild temperatures, it is still that time of year when the usual weather takes a turn for the darker and colder variety. With that, comes the reminder for many people that Seasonal Affective Disorder is right around the corner.

Seasonal Affective Disorder , commonly referred to as SAD, is a mood disorder subset that predominantly affects people who have otherwise unaffected mental health throughout most of the year. People who have SAD however, exhibit depressive symptoms at the same time each year, most commonly in the winter. Although it is generally thought of as a strictly winter time affliction, SAD can occur at anytime of the year with mood variations always causing seasonal or summer depression. The seasonal mood variations are believed to be linked to sunlight exposure or lack thereof.

SAD is a type of depressive disorder and sufferers may exhibit a wide range of associated symptoms which can include: loss of interest in activities, isolation and withdrawal from social interaction, sleep disruption, appetite problems, difficulties with concentrating and making decisions, decreased sex drive, a lack of energy, irritability and anxiety. Symptoms can range from mild to severe and can affect many areas of a person’s life. Research has shown that variations in symptoms do occur based on which season the sufferer usually experiences SAD. Summer or springtime SAD symptoms tend more towards insomnia rather than over-sleeping and a decreased appetite and weight loss rather than the winter SAD usual of increased appetite and weight gain.

Not all people who live with SAD experience intense symptoms however. A milder form of SAD, Subsyndromal Seasonal Affective Disorder (SSAD), is common in some form or another in many people over the winter months especially.  SSAD sufferers can often find relief from symptoms of low energy or a feeling of being “down” through regular exercise and increased outdoor activity, particularly on sunny days, which increases exposure to sunlight, helping to alleviate symptoms.

Treatment and Management

Treatment options for more severe cases of SAD can include a number of different methods. As a first step, consult with a medical practitioner to discuss your symptoms and any underlying disorders that you may have. SAD has many of the same symptoms as a number of other disorders and a professional consultation is necessary to make an accurate diagnosis.

Light therapy, also known as phototherapy, is one of the most widely used treatments and is often times sufficient in mild to moderate SAD. In light therapy, the person uses a specially designed light box or lamp which mimics natural outdoor light, affecting the brain chemistry. It is usually done for up to an hour, first thing in the morning for the most benefit. Light boxes are usually seen as the first step in treatment, along with regular outdoor exercise and consistent sleep patterns.

Medications and psychotherapy may be used as well in more severe cases or in patients that do not respond as well to light therapy. A medical professional can assist in determining if those options are needed.

Other effective options for alleviation of symptoms can include mind-body practices such as meditation, yoga, music or art therapy as well. Acupuncture has been shown to have a strong impact on SAD symptoms, helping to minimize mood swings and stabilize sleep patterns and appetite disruptions. At Diversified Health Clinic, our Acupuncturist has many options that can help with symptoms of SAD and SSAD.  

There are numerous directions to look into for treatment and help in managing Seasonal Affective Disorder and the outlook is positive as research shows that it can be managed effectively and successfully. One important factor is to educate yourself about your own specific range of symptoms and what works for you.

 

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World Spine Day

Monday, October 16th is World Spine Day

A healthy spine is something that most of us don’t even think about. Until it becomes unhealthy or injured – and then it’s all you can think about. Getting out of bed or bending over to put on your shoes can go from simple tasks that you do without a second thought to insurmountable challenges if your spine doesn’t work the way it needs to. Our spine is an integral part of daily life and the health of your spine can be impacted by many factors, many of which you have some control over.

Whether you have an active and physically strenuous life and job or you spend most of your day seated and “at rest” physically, there are ways to help your spine support the way your body needs to move. From chiropractic care to exercises and stretches that you can do yourself, there are many options to help you regain or maintain pain-free movement and action.

Knowing where to turn to is the first step. In the case of an injury or acute recurrence of a spinal concern, a Chiropractor is a good place to start. Doctors of Chiropractic are uniquely trained in the spine and its supporting musculature and structure. An assessment by a specialist, such as a Chiropractor, will provide an understanding of what the issue is and how best to move forward with treatment and care to get you back to normal movement and activity.

For ongoing maintenance of a healthy spine, there are numerous ways to keep you moving. The following are ways that you can be an active part of your spinal health for the long term:

    Move, don’t sit!

The term “sitting is the new smoking” reflects the importance of getting this message across. Recent research has shown that the average North American sits up to 13 to 15 hours per day! Sitting loads extreme pressure on the spine as well as contributing to the shortening of connective tissue surrounding the spine and hips. Combined, long hours of sitting and inactivity contribute to a serious health risk. Get up and move as often as you can during your day.

    Practice Proper Posture.

Educate yourself on the proper way to stand and move your body so that you reduce the risk of strain or injury. Check out the resource here for tips and information on how to be posture perfect.

    Get To Know Your Spine

The health of your spine can affect much more than just your back. Headaches, shoulder or hip pain can all be related to spinal concerns. Know the ways that your spine can impact your health and how to correct imbalances. Check out this interactive tool for more information: Know Your Back

    Where To Find Help When You Need It

Find resources and referrals from reputable sources. The information provided by The Canadian Chiropractic Association is a great place to start. There’s even a handy tool to assist you in locating a Chiropractor near you.

At Diversified Health Clinic, Dr. Krisjan Gustavson provides chiropractic care and education. Practicing for 30 years, he has extensive knowledge and experience to help assess and treat our patients with their spinal health concerns. Did you know that you most likely don’t need a referral from a GP to see a Chiropractor? Most extended health benefit companies cover Chiropractic care without a referral. At Diversified Health, we direct bill most companies which means you only pay the patient portion (if applicable).

Not sure if Chiropractic care is what you need? Give us a call and book a free 15 minute consult to find out. Check out our hours and contact information here.

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The Myth of Multi-Tasking

Multi-tasking is the often over-used term for the supposed secret to being your most productive. Whether at work, home or at leisure, the concept that you can get more accomplished by doing more things at once has taken over in recent years. Touted for years as the best way to increase productivity, research is now showing the opposite is true in most cases.

The fact is that splitting your attention on numerous tasks instead of focusing on one singular undertaking doesn’t usually equate with accomplishing those numerous tasks either more quickly or with better quality. For most of us, our brains are better able to problem solve and apply necessary skills for a task if it is uninterrupted. Imagine if a surgeon decided that while the nurse was suctioning the area he would just pop onto his website and update a link or two? That sounds outrageous – and that is an extreme comparison – but you get the idea. It takes focus away from one task and puts in on another. More time is then needed to re-acquaint your brain with the first task when you return to it. That is time lost and, essentially, wasted. A better term to use for this practice is switch-tasking as it more accurately describes what our brains have to do.

Here is one example that you can do yourself to see this in action. Do this with a timer to see the results. One a piece of paper, in a straight line, write the numbers 1 to 25, in order. Below that line, write the alphabet, in order. Check your time. Most people will do this in 35-45 seconds.

Now, try those same tasks but do them at the same time: write the number “1”, and then write “A”, then “2”, then “B” and so on, until you have completed. Time yourself and see the difference. This is a simple way to see just how much having to flip your focus affects your results. The same thing happens when you are trying to do the next monthly budget for work and schedule staff vacation dates at the same time. Or trying to make dinner and have a conversation via text. It all may get done, but at what cost? Efficiency and quality are what we are all striving for so shouldn’t we find the best way to achieve it?

Start by taking an honest look at where you currently use the practice of multi-tasking. Most of us do it unconsciously; we don’t even realize how often we switch between the items that need our attention. Before you try to change your behaviours, take the time to track your daily tasks at work and home. Old fashioned pen and paper is easy as you can just jot down what you are doing as you are doing it. Review it and you will be surprised at how much you jump from task to task during a day. Next, make small changes. If you have a job that has numerous “small” tasks each day as part of your workload, make a list as soon as you get to work. Prioritize, divide and conquer! Do one thing at a time – and don’t move to the next task until you are completely done the first one.
The same re-organization of action works in the home. How many of us start folding laundry, go to put something away and decide to go through the sweaters while we’re there, then realize that we should organize the tax files in the box next to the dresser while we do THAT. Only to walk into the laundry room hours later to clothes that still aren’t folded? Make a list and stick to it. When you put away the article of clothes and think you should tackle the sweaters, don’t! Go back to the laundry, making a quick stop to add the sweater tackling to your list so you can do it – later – when you are done the laundry. It’s a simple change but an effective one.

Take the time to stop multi-(non)tasking and give the option of “divide and conquer” your tasks a try. You might be surprised at how much more efficient you are by doing less instead of more at the same time.

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New Acupuncturist at Diversified Health!

SARA BJORKQUIST M.A., R.AC Acupuncturist

We would like to welcome acupuncturist Sara Bjorkquist to the Diversified Health Clinic team!

With our acupuncturist Erica Fynn, off on leave to enjoy the new addition to her family, we are thrilled to have Sara joining our team at Diversified Health.

As a health care professional, Sara is a Registered Acupuncturist with the BC College of Traditional Chinese Medicine Practitioners and Acupuncturists. She holds Bachelor’s and Master’s degrees from Ontario universities, and a Diploma in Acupuncture and Traditional Chinese Medicine from Pacific Rim College in British Columbia.

Originally from Ontario, Sara spent a decade living overseas and working in the health policy field, and now enjoys being settled in Victoria.

acupuncturist
Sara works on a broad range of conditions, including: acute and chronic injuries and pain; stress, anxiety, and depression; chronic fatigue; digestive issues; sleep disturbances; and fertility and gynecological problems. In addition to acupuncture, she often incorporates fire cupping, tui na (traditional Chinese massage), and nutritional therapy into her treatments.

Acupuncturist in Victoria at Diversified Health Clinic

Sara is available for appointments at Diversified Health Clinic on Mondays, Wednesdays, Fridays and Saturdays. Give us a call at 250-382-0018 or email at info@diversifiedhealth.ca to book now.

Learn more about how an acupuncturist can be a part of your wellness plan.

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