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How to cope with seasonal depression

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We often look forward to the holiday season with giddy anticipation. A time of love, sharing, togetherness, and hope. The sun takes half-days and the weather is cooler. Everything seems charged with optimism — the air we breathe, the colours that paint the sky during dusk and dawn, even the food we eat.

During this heady elation, some may wonder, “Why does my mood turn grey at the same time as the sky?”

As much as we look forward to the holidays, others are terrified as they approach. Why?

That’s because seasons impact your mental health besides bringing rain, sun, and harmattan.

SAD is an acronym for Seasonal Affective Disorder. SAD has been defined as a seasonal mental condition that manifests as a type of depression. This type of mental health problem affects people at specific seasons of the year.

Seasonal variations play a crucial role in our day-to-day activities, affecting how we feel and act at different times of the year. You may feel energized, active, and cheery during certain periods of the year while sleeping and eating excessively at others. All of these sentiments are typical unless you have SAD, in which case seasonal changes can be difficult.

Most patients with SAD have depression during the coldest months of the year. The seasonal affective disorder also has the potential to exacerbate a pre-existing condition of depression. It is uncommon during warmer months, but it is common in the colder months of November – early January.

It usually starts and finishes at the same time or season each year.

Who is susceptible to SAD?

Seasonal Affective Disorder does not affect a single group or class of people, nor does it affect only one gender. Although anyone can be diagnosed with this type of sadness at any time, SAD is more common among women and among younger adults.

Although there is no known cause for SAD, there are some elements that may play a role in its development. They include, but are not limited to:

  • Reduced sunlight’s impact on your “biological clock”: During the colder months, we experience longer nights and shorter days. These reduced sunshine levels have a substantial impact on your energy and attitude. Your body’s intrinsic clock or habit becomes disturbed during this time, leading to depression.
  • The decline in serotonin levels in your brain: Serotonin is a type of neurotransmitter (brain chemical) that has a significant impact on how you feel daily and on your overall mood. Decreasing sunlight causes a decline in serotonin, which can lead to depression.
  • Sleep disturbances and mood swings can also be because of melatonin imbalances in the body. Melatonin is another brain chemical that conveys information concerning the daily cycle of light and darkness to body structures.

What increases the risk of getting SAD?

Family history may have a role in Seasonal Affective Disorder. Most persons with SAD have biological relatives who suffer from Seasonal Affective Disorder or a comparable form of depression.

Location is also important to consider since persons living far north or south of the equator are more likely to be diagnosed with SAD.

Coping with seasonal depression

  • Talk with your doctor: SAD must be diagnosed by a mental health expert because it is a type of depression. There are several screening questions that might help detect if someone is depressed. Your doctor will tell you if you have SAD or if you have another type of sadness.
  • Prioritize social activities: It is vital to take part in social activities if you have SAD. Studies have shown a link between social isolation and depression. You need to find inventive ways to keep connected with others during times of increased sadness. Spending time with family and friends in a nearby park, participating in outdoor sports or yard activities, and taking walks when the weather permits.

If COVID restrictions keep you from engaging in conventional social activities, you can try organising virtual hangouts, listening parties, virtual game tournaments, and a host of other virtual activities that don’t require physical contact.

Remember: When we feel together, we feel better.

  • Stick to a schedule: SAD patients frequently have difficulty sleeping at night and waking up in the morning. Sleep improves on a regular schedule, which might help with seasonal depression symptoms. Keeping a routine will expose you to light at constant and predictable periods. Also, eating at regular intervals can assist you in avoiding overeating.
  • Get moving: Outdoor activity is the most effective treatment for SAD symptoms. Exercise, as it does for other types of depression, can aid with SAD. Exercise can also help counterbalance the weight gain associated with SAD.
  • Keep a journal: Writing down your thoughts has been shown to improve your mood.

It works by helping you prioritize life’s challenges and identify your depression triggers, as well as what helps you raise your mood. When you journal, include your thoughts, feelings, and concerns. It’s best to do this at night so you may think about everything that has transpired in the previous 24 hours.

We need to become more conscious of the impact of seasonal variations on our mental health and those around us.

Supporting those who suffer from SAD and other mental illnesses can be difficult and unpleasant. Keep in mind, though, that patience is essential, as is optimism for a speedy recovery. Don’t give up on them; instead, continue to encourage them, listen to them more, and not pressure them with unwelcome suggestions. If you need help or support, remember to ask for it.

Health

NAFDAC warns against purchase of counterfeit anti-malaria drugs

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The National Agency for Food and Drug Administration and Control (NAFDAC) has raised the alarm over the circulation of “counterfeit” Paludex tablets and suspensions in Nigeria.

The agency said the drugs, labelled as Paludex (Artemether/Lumefantrine), are manufactured by Impact Pharmaceutical Ltd, and Ecomed Pharma Ltd, Enugu and marketed by MD Life Sciences Ltd, Enugu.

The statement said laboratory tests conducted by a WHO-prequalified laboratory in Germany and NAFDAC revealed that the products contain zero percent active pharmaceutical ingredient (API), rendering them ineffective and potentially harmful.

NAFDAC warned that the products are not on its registered database and all NAFDAC registration numbers stated on the products are false.

“Genuine Artemether/Lumefantrine tablets or suspension is a combination of the two medications Artemether and Lumefantrine used to treat acute, uncomplicated malaria in adults and children,” the statement reads.

“The illegal marketing of medicines or counterfeit medicines poses a great risk to the health of people; by not complying with the regulatory provisions, the safety, quality, and efficacy of the products are not guaranteed.

“Also, poor-quality pediatric formulations or medicines in general have the potential of causing treatment failure when the API content is below the prescribed dose.

“All NAFDAC zonal directors and state coordinators have been directed to carry out surveillance and mop up the falsified products within their zones and states.

“NAFDAC implores distributors, healthcare providers, and patients to exercise caution and vigilance within the supply chain to avoid distribution, administration, and use of the products.

“All medical products must be obtained from authorized/licensed suppliers. The products’ authenticity and physical condition should be carefully checked.”

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Health

Less sugar in a child’s first 1000 days reduces risk of chronic disease, study says

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A new study has found that reducing the amount of sugar children get in the womb and as toddlers can protect them against diabetes and high blood pressure in adulthood.

Published in the journal Science, the research reveals a critical period for healthy nutrition in the first 1,000 days of a baby’s life — from conception to age two.

The study found that cutting sugar intake in this window decreased the type 2 diabetes risk by about 35% and the risk of high blood pressure by roughly 20%. The researchers also discovered a delay in disease onset of four and two years, respectively.

The research team anaylsed data from before and after the end of the United Kingdom’s world war II-era sugar rationing in September 1953.

In January 1940, the UK government began food rationing to ensure fair shares for all during the wartime shortage.

Access to sugar, fats, bacon, meat and cheese was limited. When the rationing of sugar and sweets ended in September 1953, the average adult’s daily sugar consumption nearly doubled almost immediately, from about 40 grams to 80 grams.

Analysing the UK BioBank database of 60,000 people, the scientists compared health in middle age for 38,000 people conceived and born during rationing and 22,000 people conceived soon afterward.

The analysis showed a 30% reduction in the risk of obesity among sugar-rationed babies.

The study by the team at the University of Southern California also found that the risk of type 2 diabetes and high blood pressure increased with age. However, it increased faster in those conceived after sugar-rationing ended.

The results showed type 2 diabetes started on average four years later in adult life where there had been sugar-rationing during early childhood, and blood pressure two years later.

There was a 35% reduction in type 2 diabetes for those babies conceived during sugar rationing and a 20% reduction in high blood pressure.

“Sugar rationing created an interesting natural experiment,” said Tadeja Gracner, the study lead author and a senior economist at the Center for Economics and Social Research at the University of Southern California.

“We all want to improve our health and give our children the best start in life, and reducing added sugar early is a powerful step in that direction.

“With better information, environment and the right incentives, parents can more easily reduce sugar exposure, for kids and themselves.”

Also speaking, Keith Godfrey, a professor from the University of Southampton, said: “This is convincing new evidence, providing further support that reducing exposure of the unborn baby and newborn infant to sugar has lasting benefits that include lowering the risk of diabetes and high blood pressure in later adulthood.

“The findings are in keeping with our research showing lower rates of obesity in the children of mothers who eat low glycaemic index foods during pregnancy that are digested and absorbed more slowly, causing a slower rise in blood sugar levels.”

A previous study also suggested that high sugar intake during pregnancy may affect a child’s intelligence.

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Health

Five health benefits of aloe vera

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Aloe Vera is a spiky succulent plant that grows naturally in dry, tropical climates like Africa, Asia, Europe, and southern and western parts of the United States. Over the years, this scrubby and pointy plant has been cultivated for its medicinal purposes.

Here are the health benefits you get from aloe vera as gel and juice.

  • Aids digestion

Aloe vera, particularly aloe vera juice, has been proven to be a natural laxative.

The outer part of this plant contains a compound called anthraquinone glycosides which has laxative effects.

study discovered that this compound can help relieve constipation while another research found that aloe vera could help reduce the symptoms of gastroesophageal reflux disease (GERD) — a digestive disorder that often results in heartburn — and irritable bowel syndrome.

However, when trying aloe juice for constipation for the first time, consume little amount of it.

  • Reduces blood sugar levels

Both the gel and juice of aloe vera can help lower and control one’s blood sugar levels.

Several studies have indicated that taking aloe vera juice has some potential benefits for people with prediabetes and type 2 diabetes due to its effect on glycemic control.

  • Rich in antioxidants

Aloe vera gel contains powerful antioxidants called polyphenols, which also have anti-inflammatory effects.

Antioxidants are important to health as they protect your body from damage caused by free radicals. These antioxidants have benefits ranging from reducing one’s risk of cardiovascular diseases to improving the immune system.

Aloe vera also has antibacterial and antiviral properties which is why it is used to treat and relieve burns and wounds.

  • Promotes dental health

Due to its antibacterial properties, aloe vera juice and mouthwash improve various dental and oral conditions.

Aloe vera mouthwash is effective in reducing dental plaque. A study also showed that aloe vera mouthwash help reduces gum inflammation in people who had recently undergone tooth surgery to remove plaque.

  • Skincare

Aloe vera is perhaps one of the most widely used herbal remedies for topical skin conditions. This is because the gel-like components of the plant are known to heal the skin from a variety of minor ailments.

This plant is also a natural moisturizer that helps soothes dry skin. Its anti-inflammatory properties also make it a potential treatment for skin conditions like burns, acne, and eczema.

Aloe vera also helps reduce the appearance of blemishes and wrinkles.

A 2009 study of 30 females over the age of 45 also prove that taking oral aloe vera gel increased collagen production and improved skin elasticity over 90 days.

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