How to adapt to darker days as daylight ends

Some people find difficulties with seasonal affective disorder (SAD). The shorter days and longer nights that strike this year can intensify the situation.

About half of a million Americans experience the ill effects of SAD. Another 10 to 20 percent may experience a milder type of seasonal blues. These were indicated by the Cleveland Clinic.

Study has discovered some biological hints, considering that the origin of SAD is undiscovered.

"The lack of light can impact our biological functioning," Louisa Sylvia, Ph.D., director of psychology at Massachusetts General Hospital Bipolar Clinic and Research Program told CBS News. "We're not making as many melatonin as usual, which helps with our hormone functioning, and as a result it can lead to symptoms of depression such as fatigue, loss of interest in things, and lack of motivation, and it can snowball into a full-on depressive episode."

Side effects of SAD involve a depressed feeling, mostly and might be consistently. It also includes low vitality, losing enthusiasm for exercises you once appreciated, and inconvenience resting.

Additional are changes in hunger or weight, trouble concentrating, and social withdrawal.

Females are determined to have SAD four times more regularly than men. Youthful grown-ups and individuals with a family history of depression are prone to experience it.

"Ask for vitamin D, B12 and iron levels, and get your thyroid levels checked," Dr. Vatsal Thakkar, a clinical assistant professor of psychiatry at the NYU School of Medicine told CBS News. "If these are too low they may be bringing you down."

To cope with darker days, the American Psychological Association offers the following tips:

Experience as much daylight as possible. Deficient exposure to the sun accelerates SAD, going out throughout the day may reduce its manifestations. Additionally sitting by a window permitting sunlight entrance can offer assistance.

Keep active. Have a quality time with family and friends. Add several physical activities into your everyday practice. Browse through the net for an indoor exercise.

Choose your foods wisely. Several researches disclosed that junk food may give negative influence on mood, staying healthy can minimize symptoms of SAD. Thakkar suggests to indulge more in protein-rich and fatty foods to regulate blood-glucose level and equalize moods.

"With the darker nights and wintery weather, we can make a parallel to hibernation," he said. "In order to hibernate, animals need higher blood sugar. We don't want to hibernate."

Eating foods like avocado, lean meats, or coconut oil can help you regulate your blood sugar and satisfy hunger.

Seek professional help. If you keep on experiencing depression, you might need help from a psychologist. An expert could tell whether you're experiencing SAD. They know the best way to manage it, such as cognitive-behavioral therapy, light therapy, or antidepressant medication.