Search Results

By Isabella Lovett for Fit Planet Seasonal Affective Disorder – SAD – is not the same as the winter blues. So if you think you may be suffering, it’s important to treat it seriously. Read on and you’ll discover: · How to identify the difference between the winter blues and the depressive illness known as Seasonal Affective Disorder (SAD) · The types of exercise that best combat SAD · Facts about how light therapy and cognitive behavioral therapy affect SAD · Other activities that can alleviate the stress associated with SAD, including free access to mindfulness meditation sessions. Seasonal Affective Disorder (SAD) – a form of depressive illness related to the seasons, generally beginning in the fall and continuing throughout the winter – affects around 10 million people in the US and many more worldwide. But it’s important not to confuse SAD with the plain old winter blues, which everyone experiences at some time or other during the coldest, darkest months. To have genuine SAD, you’ll have experienced symptoms for two years running, including feeling constantly tired, spending longer in bed, increased appetite, lack of motivation and disturbed sleep. SAD tends to affect adults (especially those aged 18 to 30) more than children or teenagers (although this tends to decline after the age of 50). Women are significantly more likely than men to have SAD, possibly due to evolutionary influences on seasonal reproductive cycles. And it is most prevalent in northern latitudes where daylight hours are fewer. Exercise is a valuable tool in combating any form of stress, anxiety or depression; especially if you balance your intense cardio and strength classes with mindfulness-based exercises and activities like yoga and meditation. (Tweet this.) Common wisdom has it that simple exposure to more sunlight is the answer, as this will provide more vitamin D, but this may not be the total answer. Yes, as this study found, vitamin D deficiency can exacerbate SAD. Vitamin D may be involved in the production of feel-good neurotransmitters serotonin and dopamine, and people who are depressed commonly have low vitamin D levels. However, it has not been established that low vitamin D levels are the main cause of SAD. Another study found that supplementation of vitamin D did not directly improve symptoms. And in places where winters are particularly long and dark, simply getting outside for some healing rays is not really an option. What is not in doubt is the value of exercise in combating any form of stress, anxiety or depression – including SAD. This is especially true if you balance your intense cardio and strength classes with mindfulness-based exercises and activities such as yoga and meditation. According to this research, for example, just 25 minutes of mindfulness meditation can significantly alleviate stress. If you’re new to this, there are now simple-to-use apps containing useful breathing and meditation sessions, some as short as five minutes. You can check out these sessions on Calm, Headspace or for free on LES MILLS On Demand. If you’re lucky enough to live somewhere you can get outdoors in winter, we now know that spending as little as 20 minutes in nature can lower stress hormone levels and boost mood. You can burn more calories jogging outdoors than on a treadmill (owing to the differences in the terrain and wind resistance). Unfortunately, some modern urban dwellers are spending up to 90 percent of their time indoors – so if all that’s keeping you from getting out more is a busy schedule, it’s probably time to rebalance this in favor of the mental and physical benefitsof being in nature. For those living in genuinely inhospitable places, or who find exercise and a healthy diet aren’t lifting them out of a SAD slump, there are various forms of therapy. Light therapy – which involves sitting or working near a “light therapy box” that emits bright light to mimics natural outdoor light – has been shown to work, as has cognitive therapy. One study of people being treated for SAD with cognitive behavioral therapy found only seven percent of participants experienced a recurrence of depression, compared to 36.7 percent of people treated with light therapy. The relapse rate was lowest when light therapy and cognitive behavioral therapy were combined (5.5 percent), suggesting a multifaceted approach may be the key to making a noticeable improvement when severe depression strikes. Anyone who feels they are suffering severely from SAD should, in the first instance, consult their health professional to determine the best treatment options. For the rest of us, getting out in nature and staying active will go a long way to letting a little sunshine into our lives. Isabella Lovett worked in healthcare before becoming a full-time health and wellness blogger and writer. This piece originally appeared on lesmills.com.

You’ve already completed the holiday body wash, lotion, and candle shopping spree. Maybe you even got wild and grabbed some boxes of assorted chocolates and gift cards to everyone’s favourite big-name retailer. These are the typical “I don’t know you that well, but I at least understand the human experience” presents. Do you want to move beyond the basics and be known as the ultimate gifter? Put down that novelty mug— please— and read on for the perfect assortment of presents for that health-conscious boss, your yogi cousin, and more. CLOTHES 1 • Yoga Pants… With POCKETS Sure, it’s possible to shove your phone into your bra or the waistband of your pants… but is it comfortable? (Go ahead. Ask this in the middle of a gym. The answer will be a resounding NO.) Give the gift of storage space. You’ll never see more excitement than a woman’s eyes lighting up as she says “ohmygod it has pockets.” Mila High-waisted Pocket Leggings | Fabletics | XXS-3X, Inseam Options | 2 for $24 ($54 regular) GD Fashion Women Yoga Leggings | Amazon | XS-XL | 24+ Colour Options | $25 Contrast Mesh Leggings w/ Phone Pocket | SHEIN | S-XL | $10 2 • Workout Sets Why does wearing a matching top + bottoms set feel so luxurious? Why do we suddenly feel like our life is together just because our leggings are the same color as our sports bra? We can't give you the psychology behind the feeling, just some recommendations. Fit Basic Mesh Panel Set | boohoo | 6-12 | $15 bbmee Yoga Outfits for Women 2 Piece Set | Amazon | S-L | $24.99 Vital Seamless Leggings and Top | Gymshark | XS-XL | $50 + $30 GEAR 3 • Glute Bands Somehow simultaneously the best and worst addition to your lower body workouts, resistance bands add... well, resistance to body-weight exercises. Great for that person always obsessing over Instagram influencers' booty workouts. ("I mean, have you seen Jen Selter?") GLUTE LOOP™ | Bret Contreras (The Glute Guy) | $20 Bala Booty Bands Set of 5 | Etsy | $19 Recredo Booty Bands, 3-pack | Amazon | $18.99 4 • Water Bottles Okay, to be fair, everyone drinks water. But going to the gym without a water bottle is almost sacrilege. You either end up with the driest mouth in the world, or you have to buy a plastic water bottle that 1. tastes weird and 2. is bad for Mother Earth. So save your friend some cash and the Earth some plastic, and check these reusable, BPA-free water bottles out. Embrava Sports Water Bottle w/ 1-click Open | Amazon | 32oz | $21.95 Vmini Water Bottle, New Straw Lid | Amazon | 32oz | $22.99 Takeya Actives Insulated Bottle w/ Insulated Spout Lid | Target | 18oz | $23.99 Brita Premium Filtering Water Bottle | Amazon | 26oz | $19.94 5 • And more... Some miscellaneous treats for the active loved one/acquaintance/secret snowflake who you absolutely need to shop for within the week because oh no Chanukah starts next Sunday and Christmas next Wednesday where'd the month go — A MEMBERSHIP Finally, if you know them well enough, treat them to a membership, a package of classes or personal training, or a gift certificate to the fitness center they frequent. We even have customizable holiday-themed cards for all you last-minute gifters. Shh.. we won't date it 😉 Gift Cards @ CAC The countdown begins! But now you have all the knowledge you need to grab the perfect present for your fitness-fanatic neighbor. Don't sweat it. (Until you get to the gym, of course.)

As we approach the holidays and the New Year, there tends to be a focus on goals: Should we have goals that span the holidays, or just enjoy being in the present? Have we met the resolutions we had set for ourselves for 2019? What goals are we looking towards for the upcoming New Year? Goals are great to have, both in and out of the club; BUT, they can also be overwhelming at times. They tend to be focused more on the future and on our hypothetical selves (who we will be after we meet those goals.) How do we balance goal-setting with consideration of our present selves and situations? This is where intentions come in handy! If goals are the desired outcomes to an actionable plan, intentions can be thought of as the starting point for that plan. For example, if your goal is to lose 1 pound of body fat, you might start with the intention to fuel your body with foods that make you feel good. This intention focuses on the positive. Without this mindset, though, you may instead decide to deprive yourself of all your favorite foods and count calories... only to find yourself binge-eating a pint of Ben & Jerry's at midnight. This leads to a spiral of guilt and self-deprecation, when your original goal was formed in order to feel better, not worse! If goals are something you want to accomplish and do, intentions are the way you want to feel and to be. We are human beings, and not human doers, after all. I often start or end my yoga classes at CAC asking everyone to think about or reflect on their intentions. Taking some time to get clear with what you want out of a session- whether yoga or lifting- can ultimately help you reach your goals. More importantly perhaps, intentions can allow you to live in the present moment with more joy, despite and not because of the variable outcomes of your goals. As you think about your goals this holiday season don't forget those daily intentions. It will bring more peace to your present, and your future self will thank you!

... and help us change the world for thousands of children. The funds we raise will help UNICEF to complete the Lega and Yelam Gej multi-village solar-powered water systems in the Amhara Region of Ethiopia. You can fundraise with us, donate now and join our movement to create a fitter planet. Every $450USD we raise will provide 12 children a lifetime of clean water. Click HERE to be directed to our fundraising page.