SAD: Seasonal Affective Disorder

Seasonal Affective Disorder (SAD)

With the dark and dreary winter months approaching, an issue arises that is forgotten throughout the rest of the year. That issue is seasonal affective disorder (SAD).

Seasonal affective disorder is a type of depression that is related to the seasons. Symptoms typically start in the fall and continue into the winter months. The specific cause of SAD is still unknown, but there are some factors that may come into play:

1. Your circadian rhythm. 
Your circadian rhythm, or biological clock, may be disrupted in winter months when there is a reduced amount of sunlight. That disruption may, in turn, lead to feelings of depression.
2. Drop in serotonin levels.
Serotonin is a chemical in your brain (neurotransmitter) that affects mood. Reduced sunlight can cause a drop in serotonin level, which can trigger depression.
3. Decrease in melatonin. 
Melatonin plays a role in sleep pattern and mood. When the seasons change, melatonin levels may be disrupted, causing symptoms consistent with depression.



Risk factors for developing SAD include: being female; being younger in age; having a family history of SAD; having preexisting conditions like clinical depression or bipolar disorder; and living far from the equator.

Symptoms of SAD are related to those of major depression, including:

• Feeling depressed most of the day, nearly every day
• Feeling hopeless or worthless
• Having low energy
• Losing interest in activities you once enjoyed
• Having problems with sleeping
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Having frequent thoughts of death or suicide*

More specific symptoms consistent with SAD include:

• Irritability
• Tiredness or low energy
• Problems getting along with other people
• Hypersensitivity to rejection
• Heavy, "leaden" feeling in the arms or legs
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain

If you are experiencing multiple symptoms from this list, don't chalk it up to the "winter blues." If you feel depressed for days at a time and no longer find pleasure in activities you once enjoyed, it's time to see your provider. If not treated, SAD can lead to suicidal thoughts or behavior, substance abuse, social withdrawal, or school/work problems. 

*Lists taken directly from the Mayo Clinic website

Sources:

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/complications/con-20021047

http://www.healthwatchcenter.com/wp-content/uploads/2009/12/seasonal-affective-disorder-.jpg

http://a.abcnews.com/images/Health/gty_seasonal_affective_disorder_ll_131204_16x9_608.jpg

Ways to Increase Milk Supply While Breastfeeding

What You Need to Know About Your Breast Milk Supply



We learn when we become mothers that things don't always go according to plan. It may have never before occurred to you that supplying enough milk for your infant would be a problem, but it is in fact very common for mothers to struggle to produce enough breast milk. There are several things that can cause a decrease in supply:

1. Fatigue
A sleep schedule that provides sufficient rest is important for nursing mothers (easier said than done, right?). Enlist the help of your partner or loved ones so that you can get adequate sleep.

2. Illness or Infection
Viral or bacterial infections can decrease breast milk supply, as well as other illness such as low thyroid function or anemia. When you see your provider about your health issues, be sure to tell them you are breastfeeding.

3. Caffeine
Soda, coffee, tea, energy drinks, and chocolate are all sources of caffeine. While caffeine is okay in moderation, large amounts can affect your body's ability to produce milk. Additionally, some of that caffeine is passed through your milk to your baby, potentially causing irritability and sleep disturbances.

4. Medications
Some medications can interfere with your body's natural cues to produce milk. Antihistamines, diuretics, and decongestants are among them. Birth control pills can also interfere with your supply by causing a decline in your milk production. Again, consult with your provider and let them know you're breastfeeding so they can prescribe the appropriate medications.

5. Stress
If you are anxious, worried, or otherwise stressed while breastfeeding, it can lead to a decrease in supply or inhibit your let-down response.

6. Not Nursing Enough
Inadequate sucking stimulation and infrequent feedings can lead to a reduction in milk supply, as your body starts to adapt to less feedings. Additionally, incomplete emptying may result in a decrease in production

Ways to Increase Your Milk Supply



1. Take Care of Yourself
Drink plenty of fluids, eat several servings of fruits and vegetables per day, and exercise regularly. Taking care of your body and keeping it healthy is important for your body to be able to operate effectively. An important aspect of nutrition for nursing women is to eat enough. Lactating women need up to 500 calories extra per day, for a total of at least 1800 calories a day.

2. Take Care at Each Feeding
Be sure to offer both breasts each time your baby feeds by switching sides each time they slow their swallowing. Nurse as long as your baby needs-- don't cut them off prematurely. If your breasts aren't completely emptied by the end of feedings, your supply may decrease. In addition to offering both breasts, try massaging each breast when you nurse. This process will allow your breasts to release hindmilk (milk that is richer and higher in calories) and help to continue the flow.

3. Avoid Bottles and Pacifiers if Possible
You want your baby to learn to suck from the breast, especially in the early months. Once they're older they're more likely to switch back and forth.

4. Pump After Feeding
To increase your supply by using a pump, it is best to double pump after breast feeding for five to ten minutes, or at least eight times in a 24 hour period. Set your pump to the maximum setting (unless you are experiencing pain), as most breast pumps work better on the higher suction settings.

5. Herbs
Some food supplements may help with the production of breast milk. Those that are commonly used to increase supply include fenugreek, blessed thistle, red raspberry, and brewers yeast containing B vitamins.



If your efforts fail, don't be afraid to supplement breast milk with formula. It is more important that your baby be at a healthy weight and getting enough nutrition than it is to give inadequate amounts of exclusively breast milk. Talk with your provider about different options for a decreasing milk supply.

Sources:


http://breastfeeding.about.com/od/howdoesbreastfeedingwork/a/Factors-That-Can-Influence-Your-Breast-Milk-Supply.htm
http://www.newmotheradvice.com/wp-content/gallery/images/lactation-consultant-certification.jpg
http://www.breastfeedingbasics.com/articles/increasing-your-milk-supply
http://static-img-a.hgcdn.net/Media/_640x480/BHG_SupplementingBreastMilkwithFormula_thumb_CD.jpg