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Woman struck during gunfire in Wilkes-Barre

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Saints embarrass crumbling Eagles

<p>Wow &#8230; turning the clocks back really threw a lot of folks off this year. I don&#8217;t mean just being early for church or messing up reservations but things like putting up with cranky kids or babies who&#8217;s sleep cycles were confused.</p><p>Luckily this type of disruption doesn&#8217;t last long. But other challenges are on the way as days shorten, weather gets colder and exposure to natural light lessens. Seasonal affective disorder (SAD) is an actual, diagnosable category of depression that often emerges during the cold and dark months. However, most of us won&#8217;t suffer from SAD.</p><p>Nevertheless, gloomy winter weather can certainly take a toll on your mood even without the documented changes in brain chemistry associated with clinical depression and SAD. A lack of sunlight and the more sedentary lifestyle during bad weather can have a big effect on our mood as winter settles in. These &#8220;winter blues&#8221; aren&#8217;t in full force yet &#8230; but they&#8217;re coming!</p><p>Even though mood changes may initially seem minor, additional symptoms like feeling lethargic or getting distracted easily, can affect anyone who is experiencing the winter blues.</p><p>However, there are ways to fight back, even if you can&#8217;t schedule a trip to the islands for a rest on the beach.</p><p><strong>Keep moving </strong></p><p>It can be hard to motivate yourself to stay active when it&#8217;s cold and you&#8217;re cozy at home, but too much time on the couch can have a dampening effect on your mood. Whether it&#8217;s a quick workout at the gym or a short walk around the block, getting active will boost your body&#8217;s creation of energy-building endorphins.</p><p>Research shows that getting your blood pumping improves mood and alertness, two common concerns when the bad weather blues gets you down. Between one and three hours of physical activity per week should keep you feeling revitalized.</p><p><strong>Eat healthy foods </strong></p><p>If you are stuck inside during a particularly tough burst of rainy, cold or snowy weather, it&#8217;s important to avoid the urge to fall back on comfort foods. Many people experience increased cravings for unhealthy foods when they&#8217;re unhappy or stressed, thanks to the intense flavors and momentary energy boost.</p><p>Carb- and sugar-heavy foods like candy and treats will drive up your blood sugar, causing a short increase in mood and energy. But this never lasts. Whole foods and produce are better sources of long-term energy, thanks to their vitamins and nutrients.</p><p>Plus, accidental weight gain has a considerable impact on our mental health. Obesity has been linked with an increase in anxiety and depression, underlining the importance of a healthy relationship with food all year long.</p><p><strong>Practice mindful sleeping habits </strong></p><p>The sun plays a central role in seasonal mood swings. Its cycle regulates our sleep patterns, boosts energy and supports the creation of vitamin D. Without those rays, you might find yourself feeling groggy or dealing with irregular sleep.</p><p>Not getting enough sleep can cause an increase in weight, anxiety and trouble with focus. But practicing a few mindful sleeping habits will help your body prepare for bedtime and get you back on track.</p><p>Be sure to turn off your devices. The blue light of the screen overstimulates your brain and prevents it from winding down. You should also stop eating and drinking alcohol several hours before bed. Instead, a calming tea like chamomile or valerian might be helpful.</p><p><strong>Spend time with friends </strong></p><p>The same issues that keep us from venturing out for exercise may also discourage you from that standing dinner reservation with friends. However, getting out might do more than just maintain your social connections.</p><p>Being with friends and family is a proven mood booster, and those conversations can also provide motivation for your other winter goals &#8230; OK, I admit, MOST family and friends.</p><p>Chin up, there are WONDERFUL things about the fall and winter &#8230; go find them!</p><style>
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<div class="metaInfo"><bylineMeta><p>By Alfred Casale</p><p>To Your Health</p></bylineMeta></div><div class="metaInfo"><shirttailMeta><p>Dr. Alfred Casale, a cardiothoracic surgeon, is Associate Chief Medical Officer for Geisinger Health and Chair of the Geisinger Cardiac Institute. Readers may write to him via ae@www.timesleader.com.</p></shirttailMeta></div>

Boost your mood when the weather is bleak