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走出冬日抑郁泥潭

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历经数月的严寒、阴霾的天空、无止无尽的大雪天,你是否会在一月底的那些天闷闷不乐?也许你患上了冬季抑郁或者是季节性情感抑郁症(SAD)。这里有一些帮助。
Are you feeling down in the dumps by the end of January—after months ofcold, grey skies and snow, snow and more snow? You may have the winterblues, or seasonal affective disorder (SAD). Here’s help.
在每年的这个时节感到疲倦、易怒又或者忧伤?据估计,这些冬季抑郁的症状困扰着15%的加拿大人。“阳光、活动、社交的缺少,组合构成了可能造成是冬季抑郁的元凶”新斯科舍省雅茅斯的心理学家MarkPottie说。
Feeling tired, irritable, or down in the dumps this time of year? It’sestimated that 15% of Canadians experience these symptoms of winterblues. “It’s a combination of lack of sunlight, less activity, and lesssocializing that is probably most responsible,” says Mark Pottier, apsychologist in Yarmouth, N.S.
希望有一个好心情?一些简单的窍门就会给你的心情带来大大的改变。
Looking to lift your spirits? A few simple tips can make a big difference to your frame of mind.
迈开脚步
Get on Your Feet
在冬天我们通常缺乏运动。然而运动被认为是改善心情,提高大脑中五羟色胺和内啡肽的含量。“如果人们讨厌寒冷,那么强迫他们去滑雪就毫无意义,” 哈利法克斯的家庭医生Ajantha Jayabarathan说,“但若喜欢看电视,你便可以在跑步机上走几步。”试着每天抽出30到60分钟用来做运动。
We’re often less active in wintertime. Yet exercise isa known mood enhancer, raising the brain’s levels of serotonin andendorphin. “If people hate the cold, there’s no point forcing them outto go skiing,” says family physician Ajantha Jayabarathan in Halifax.“But if you like to watch TV, you can walk on the treadmill.” Try toinclude 30 to 60 minutes of activity in your day.
恰当选择零食
Snack Sensibly
“当人们想要提高能力就会想到碳水化合物,”里贾纳的公共卫生营养师Jenny Okroj说,但是简单的碳水化合物会使血糖迅速提高,但同样也很迅速地使你感到不振。“一旦它们下降,你会感觉非常累。”选择符合碳水化合物,像全麦饼干和多谷面包。对含蛋白质的点心提高警惕。
“When people want an energy boost they think ofcarbohydrates,” says Regina public health nutritionist Jenny Okroj. Butsimple carbs will raise your blood sugars fast, and then just asquickly crash you down. “Once they drop, you can feel very tired.“Choose complex carbohydrates instead, like whole-wheat crackers andmultigrain breads. Include protein with your snack to feel more alert.
享受光亮
See the Light
在自然光或者明亮的人造光源下受照射已被证实是一种有效的治疗季节性情感抑郁症方法。置一盏光疗灯,另加每天5000-1000勒克斯(照明度的国际单位)。“早晨是最好的,这样不会干扰到睡眠,”Jayabarathan医生说,“这将使你在这段黑暗的时光保持相当好的状态。”
Exposure to natural light or a bright artificial lightsource has been shown to be as effective as medication in treating somepeople with seasonal affective disorder. Invest in a light therapy lampand aim for 5,000 to 10,000 lux per day. Morning is best, so it won’tinterfere with sleep. “You’ll produce more melatonin,” says Dr.Jayabarathan. “It will keep you feeling quite well right through thosedark times.”
多多社交
Be Social
“在冬季很多人较少与人交往,”Pottier指出。但是孤立自己只会加重抑郁症状。Pottier建议给自己找些走出屋子的理由,像参加爱好俱乐部或者上一个课程。甚至计划一次拜访外地朋友的旅程——如果豪华的热带旅行不可行——能帮助打破寒冬。
“Many people socialize less throughout the wintermonths,” points out Pottier. But isolating yourself can only worsenthose depressive symptoms. Pottier recommends finding reasons to getout of the house, like joining a hobby club or taking a class. Evenplanning a visit to out-of-town friends – if that luxury tropicalvacation isn’t feasible – can help break up the winter.
注意饮料
Watch What You Drink
避免酒精,这关乎着冬季抑郁。与此同时也注意咖啡因的摄入量。这会影响睡眠以及让人觉得昏沉和暴躁。另外,确保喝足量的水。“脱水会导致疲劳,”Okroj说“在手边放着水,时时都喝一点。”
Avoid alcohol, which is linked to the winter blues. Andwatch your intake of caffeine. It can affect your sleep and make youfeel groggy and grumpy. On the other hand, make sure you’re drinkingenough water. “Dehydration can lead to fatigue,” says Okroj. “Havewater handy, and drink it through the day.”
标签:泥潭
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2010-02-02 18:51 编辑:kuaileyingyu
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