Depression and Autoimmunity – Surviving the Winter
The winter months can be a difficult time to maintain an optimistic attitude in life, despite the challenges that we may or may not have to face. This is definitely true during a Pacific NW winter where 90% of our waking hours are spent clouded over; when the sun does shine through, it only has a meager 8 hours to do so. This combination is difficult enough for those that do not suffer from chronic disease, but for those that are battling the chronic inflammation that is common with autoimmune conditions, it can be much worse.
The combination of chronic inflammation, fatigue, muscle weakness, and difficulty concentrating that is common in many autoimmune conditions during the winter months is a recipe for disaster. Fortunately, those who suffer from these debilitating conditions can have a little hope that there are techniques that can help with the winter blues. Although depression in chronic autoimmune conditions requires a multifactorial treatment approach that should be managed by a physician, the following include a few things that may be helpful for finding a more optimistic road in the long winter months.
Exercise
Although the idea of exercise in the winter may seem rather daunting, it can be a very powerful antidepressant. Exercise can increase endorphins (the hormones that make us feel good), decrease inflammation, increase energy, and promote increased feelings of self esteem. Team sports can be a creative way to exercise during the winter months, as they also promote a connection with other people in the community.
Nutrition
When we are feeling depressed or tired, it can be difficult to spend the time or energy to cook nutritious meals for yourself and your family. This can lead to an increase in frequency of eating out, or eating foods that are convenient to prepare but not necessarily rich in vitamins and nutrients necessary to help increase energy and mood. There are many nutrient deficiencies that can lead to feelings of depression, fatigue, and anxiety; without a balanced diet of healthy food, it is easy to become deficient in these important nutrients. During this time, try to increase your intake of fruits and vegetables of many different colors, as well as whole foods such as beans and legumes, and, less frequently, whole grains. If you are not able to make these types of changes in your diet, talk to your doctor about additional supplementation.
Address Allergies
Allergies to food or environmental factors can greatly increase inflammation in those who are already prone to chronic inflammation. This is a good time to be diligent in making an effort to completely avoid things that you have a known allergy to, or to speak with your doctor to find out whether you may have any specific allergies or sensitivities to food or other environmental aspects.
Avoid Temporary Stimulants
Temporary stimulants such as cigarettes, alcohol, and caffeine can seem like they provide a means of increasing mood and energy. This effect is temporary. In fact, it has been shown that multiple episodes of ingestion of these substances can have a rebound effect that may lead to more pronounced and longer lasting depression than in those who don’t consume these substances.
Depression can be a serious matter for many people, and during the winter months it can be frustrating and extremely stressful. If you are having serious depression at any time, you should let someone know. Contact your doctor to talk about alternate treatments for serious depression. The important thing to remember is that when it comes to depression, you should never have to face it alone.
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