Galera da fama, 3800 La Sierra Avenue Riverside, Los Angeles, CA (2025)

02/23/2022

Your Complete Fall Fitness Guide

While the warm summer months are arguably the most popular time to work out, movement is a necessary year-round endeavor. And "fit fall" is just around the corner!

Most people know the importance of fitness but may not know how to get started, especially when the temps start dropping.

But look no further! This serves as a comprehensive guide to fall fitness, including fall workouts to inspire autumn weight loss if necessary.

8 Tips to Stay Fit Through Fall
Ready to get started? Follow the below steps and tips to create and sustain a fall fitness routine, as well as use it during all times of the year!

1. Create Fitness Goals

When starting or reevaluating a fitness journey, it is important to set goals to remain motivated and focused. Not everyone needs to make tremendously lofty goals like making it to the Olympics, but goals serve as inspiration and provide direction.

To create meaningful goals, keep the SMART blueprint in mind where the acronym stands for Specific, Measurable, Achievable, Realistic, and Timely. Doing this ensures goals are targeted to current abilities, fitness levels, and lifestyles.

Some ideas of SMART fall fitness goals include:

• I will exercise for 30 minutes on four days of the week and include two active rest days per week.
• I will run a 5k under 35 minutes within two months.
• I will commit to cardio, strength training, and walking six days a week (2x each).
• I will join two or three recreational sports to enjoy this fall in addition to walking 20 minutes a day most days of the week.
• I will include 20 to 45 minutes of non-exercise physical activity 3 to 4 days per week.
• I will include 20 grams of protein at all three main meals and get 25 to 35 grams of fiber per day.

Adapt and modify goals as needed, especially as progress and commitment become more apparent.

2. Take the First Step

After setting goals, it is time to take the first leap… Or step or press or pull, whathaveyou! At one point, every Olympian was brand new at their sport. Everyone starts somewhere and there is no shame in starting small and progressing from there.

Sometimes taking the first step looks like walking on lunch breaks or exercising one day a week. Or, having a dance party in the kitchen after dinner every evening! Whatever the case may be, it is just important to begin.

Referring back to the above point, goal setting can help steer that first step. Create one to two major goals, max, and then consider what smaller goals will help achieve those larger ones.

If the ultimate goal is to walk a 5k, a small beginning goal may be to walk 10 minutes every day for a week. Take it a step further and progress by 3 to 5 more minutes per day, week after week. On the other hand, if the ultimate goal is loftier, like achieving 10 pull-ups, the small goals might need to be slightly more aggressive.

But no matter what, in the famous words of Nike, "Just do it." Commit to the first step and the rest will feel easier.

3. Create Accountability

Accountability is a cornerstone of sticking with most goals. Humans were literally designed to be social creatures that rely on each other to some extent. Plus, experimental and certainly anecdotal evidence suggests goals are more often achieved when shared with others. Not only can friends and family extend encouragement, it innately inspires one to stick with their plan.

However, for the exceptionally dedicated individual, creating accountability could simply mean writing down goals on paper and hanging them on the fridge. One might also create a training plan/schedule and cross off the sessions as completed.

There is really no one right way to create accountability, but it is vital to do this in some fashion.

4. Find New Fitness Enjoyment

On a similar note, there is no right way to "fitness" either. Tried running and hated it or attempted strength training in a gym only to never return? Do not sweat it.

Instead, find a different way to sweat or at least get moving! In addition to typical training techniques like walking, jogging, cycling, or weight training, other ways to fitness include:

• Bootcamp or studio fitness classes
• Boxing, self-defense or ju zit zu
• Water aerobics
• Dance classes or freestyle dancing in the home
• Hula hooping or jump roping
• Skateboarding, longboarding, bike riding, rollerblading
• Rowing, canoeing, or kayaking
• Circuit training in a park
• Yoga in a park, hot yoga or pilates reformer classes
• Chasing kids at the playground
• Recreational sports
• Home videos (Peleton, P90x, Insanity, YouTube or other fitness apps)
• Trampoline or rebound classes
• Ax throwing or archery
• Horseback riding

5. Dress Appropriately

Dressing accordingly can make a world of a difference when it comes to fitness and the desire to work out in the first place. And although many people worry about being too cold outdoors come fall time, it is equally as detrimental if not more to be overdressed.

Fall is not necessarily frigid for all areas of the country, so knowing how to dress for all temperatures and temperaments is important. Here is a quick, nitty-gritty guide for appropriate dress attire for outdoor exercise:

• 0-2°F: stick to the indoors; wear jackets, gloves, hats, etc. if traveling to a facility to exercise

• 20-30°F: cotton undergarments, including long-sleeve shirts or long johns; thick socks, thick leggings, multiple shirts or a moisture-wicking long sleeve plus jacket, hat or earmuffs, gloves and potentially a ski face mask.

• 30-40°F: thick leggings, one to two shirts or shirt/jacket combo; potentially gloves and hat/ear muffs

• 40-60°F: very variable depending on the activity; leggings, half tights or shorts; long sleeve to tank top; potentially sunglasses and visor or ballcap

• 60-80°F: very variable depending on the activity; half tights or shorts; short sleeve to sports bra; sunglasses and/or ballcap; small water bottle

• 80-90°F: very thin, sweat-wicking material for shorts and a tank top or sports bra; sunglasses and visor or ballcap; water bottle; f***y pack for goos/gels or electrolyte packs

• 90+°F: stick to the indoors or evaluate other factors like humidity, air quality, etc. and follow the same guidelines as 80-90 degrees, but be even more careful and cautious

6. Include More Natural Movement

If regimented workouts fall to the wayside come autumn, it is more important to prioritize natural movement! This kind of movement is not necessarily planned and is related to mimicking the natural lifestyles of our early ancestors. Natural movement includes activities such as:

• Parking in the furthest spot at stores
• Walking around the house while brushing teeth
• Vacuuming and sweeping
• Walking up and down a full set of stairs multiple times
• Cleaning the house
• Pulling w**ds and gardening
• Casual stretching for 5-10 minutes a couple of times a day
• Painting the home
• Yardwork (especially mulching, building, pushing lawnmowers)
• Building anything on a medium to large scale
• Home repairs
• Random dance parties in the kitchen
• Playing hide and seek with children
• Chasing after a mobile baby
• Carrying young babies
• Biking to get coffee or lunch
• Walking to church
• Shopping (but not virtually!)

7. Try New Fun Fall Activities

Fall weather can render opportunities to try unique activities. Que farmer's markets, pumpkin picking, apple picking, rollerblading, cycling, camping, or dog walking. In fact, some people actually prefer the cooler weather, finding it a better season to run, hike, and climb.

Fall is the perfect time to try new foods as well! Popular favorites include:

• Pumpkin (not pie filling), pumpkin seeds, pumpkin spice
• Acorn
• Delicata and butternut squash
• Various versions of apples, ginger, Brussels sprouts

Plus, introducing new foods to young kiddos increases their chances of enjoying more foods as they age.

8. Eat Seasonally

It cannot go without saying that nutrition is an important aspect of fitness. While one can exercise extreme amounts, they will reap minimal results and potentially still have an increased risk of several chronic diseases if lacking a balanced, wholesome diet.

One of the healthiest ways to eat is seasonally! Eating seasonally saves money, protects sustainability, and naturally balances the digestive system. Autumn seasonal food includes:

• Turmeric, rosemary, thyme, basil, dill, ginger, and cinnamon
• Brown rice, quinoa, and oats
• Beans, lentils, and legumes
• Squash, pumpkin, and sweet potatoes
• Carrots and spinach
• Broccoli, kale, arugula, and artichokes
• Sea bass, salmon, and haddock
• Apples, pears, pomegranates, and citrus fruits

02/23/2022

Why & How to Prevent Winter Dehydration

Wondering if winter dehydration is real? Winter hydration is just as important as summer dehydration.

From action-oriented winter sport seekers to those who like to celebrate the holidays inside their own homes, it is important to know how to hydrate quickly. Read on to learn how to get hydrated fast when the temperature drops.

What Is Dehydration?
Dehydration occurs when the body loses more fluids than consumed. The body needs a certain amount of water and other fluids in order to perform its normal, everyday functions.

The effects of mild to moderate dehydration can usually be reversed, but severe dehydration is capable of causing more permanent damage. Medical treatment becomes increasingly necessary the more severe the dehydration gets. While dehydration can happen to anyone at any age, it can be especially dangerous for children and the elderly.

Common Symptoms & Signs Of Dehydration

Being aware of the symptoms and signs of dehydration is an important step to spotting the signs. In children, vomiting and diarrhea are the most common symptoms of dehydration.

Other signs may include:

• Dry skin, mouth, or tongue
• Lack of tears when crying
• No wet diapers for three or more hours
• Sunken eyes, cheeks, or the soft spot at the top of the skull
• Irritability or listlessness

In adults, common signs and symptoms may include:

• Extreme thirst
• Headaches
• Craving chocolate, sugar, or other sweets
• Decreased frequency of urination
• Appearance of dark-colored urine
• Increased fatigue
• Dizziness or disorientation
• Feeling of confusion

Medical professionals should be contacted if the following serious symptoms occur:

• Diarrhea or vomiting lasts for 24 hours or more
• Irritability, disorientation, drowsiness, or abnormal inactivity that persists
• Bloody or black stool
• Chest or stomach pain
• Seizures
• Fainting
• Sluggishness or confusion
• Fever higher than 103°F

Does Cold Weather Cause Dehydration?
Some of the situations that occur in winter may increase the risk of dehydration. The following situations are just a couple of concerns to look out for.

Seasonal Depression

Seasonal affective disorder can cause a shift in normal habits. Activities such as staying hydrated and eating well can feel a lot harder than normal. It is important to address dehydration in order to support the treatment of seasonal depression as well.

Winter Sickness

With the changing of the seasons, one can be more susceptible to sickness. Sudden diarrhea or vomiting, sometimes called severe or acute, can cause significant loss of water, fluid, and electrolytes. When a lot of fluid and minerals are lost in a short amount of time, dehydration can occur.

Fever

Visiting with friends, family, or other loved ones can also increase the risk of infection. If a fever occurs, dehydration is more likely. Fever accompanied by diarrhea and vomiting can make the situation even worse.

Seasonal Sweating

Winter is often thought of as a cold season, but bundling up may cause excessive sweating. Sports or outdoor activities that occur in the winter also increase the risk of dehydration for those not watching their fluid intake.

Weather

In cold weather, extra water may be needed to offset the moisture loss that occurs in dry air. People living at higher altitudes may also need to consume more fluids in the winter.

Central air can also cause interiors to be drier in the winter. Even just water loss from breathing can be increased due to the methods used to keep modern residences warm.

Considerations For Older Adults

Older adults are especially susceptible to winter dehydration. Naturally, older adults have a lower volume of fluids in their bodies. They also are likely taking medications or have conditions that increase the risk of dehydration.

The elderly may also be immunocompromised. Even minor infections and illnesses can cause the risk of dehydration to increase. Conditions involving the lungs or bladder specifically can cause fluid levels in the body to change.

How To Prevent Dehydration
As the saying goes, "if you are feeling thirsty, it is too late." In other words, by the time the body sends clear signals that it needs fluids replenished, it’s probably already suffering from dehydration.

Luckily, there are a few easy tips to incorporate during winter in order to keep water intake up. Try these hacks for hydration!

Sip On Soup

Many fruits and vegetables are 80 to 90% water, or even more! Mixing fruits and vegetables in a soup can be extremely hydrating and comforting in the colder months. Be sure to avoid soups that are high in sodium since sodium can affect fluid retention in the body.

Extra hydrating fruits and veggies to include:

• Apples
• Celery
• Cucumber
• Lettuce

Do Not Let Temperature Determine Thirst

During the colder months, sometimes people forget to drink enough water. Without humidity or heat to prompt drinking fluids, it is easier to lose track of how hydrated an individual is. Be sure to keep fluid intake up instead of allowing the temperature outside to drive hydration levels.

Carry Water During Winter

Drinking water during winter, at least half of total body weight in fluid ounces each day, is a great way to avoid dehydration.

For example, an individual who weighs 150 pounds would need to drink at least 75 fluid ounces each day. Be sure to talk with a dietitian if there is any confusion on the amount of fluid to drink each day.

Having a water bottle or other hydrating fluid on hand helps to make hydration a habit. Be sure to hydrate with water first if possible, and avoid excessive alcohol or caffeinated drinks.

Enjoy Warm Drinks

Warm winter drinks can also be hydrating. Instead of sugar-laden, caffeinated, or alcoholic drinks, opt for more balanced alternatives. Herbal or cinnamon teas bring a great seasonal flair while also contributing to hydration levels.

Layer Clothes

Instead of heating up in bulky clothing, wear layers. Layered clothes allow for adjustable outfits. This helps to minimize water loss and keep clothing warm but not too hot.

The Last Word On Winter Dehydration
Summer gets most of the attention when it comes to hydration. However, winter dehydration has some warning signs to look out for.

A few easy habits can keep individuals healthy during the winter season (and entire year)!

02/21/2022

How The Alkaline Diet Supports The Immune System

Beautifully created by, and in the image and likeness of God, the human body is equipped with truly miraculous self-healing abilities. When nourished and fed by the plant-based fruits of the earth as He intended, the body is made to be healthy and live for many years. Consuming a diet rich in alkalinity, such as the Hallelujah Diet, helps your body to function at its best and protect you from disease and sickness. In fact, alkalinity could mean the difference between life and death.

The Importance of an Alkaline Diet
The key to a strong, functioning immune system is a balanced pH level. While many people understand the importance of a balanced pH, they are not aware that the Standard American Diet is bursting with acid. The results of an acid-producing diet such as the SAD, can offset this balance and cause chaos and harm within the body. Meat and eggs for example, have a content of sulfur-containing amino acids that are 2- to 5-fold higher than in legumes and grains, according to Nutrition Facts. These are then metabolized into sulfuric acid. The body’s way of handling this sulfuric acid is to buffer it with calcium, which was once thought to come from the bones.

However, new research has revealed that the body neutralizes the acid with our muscles. As the human body ages, the blood becomes more acidic, which may also help to explain the loss of muscle mass with age. It’s been found that the body’s pH is so important that even your muscles will be broken down to preserve the pH balance in the blood. Thus, those eating a plant-based diet are at an advantage, according to the source. These individuals benefit greatly from an alkaline-producing diet – common of those eating plant-based foods, while meat-eating diets are most often acid-producing.

Immunity and Disease
For the millions of people barely surviving off the SAD diet, their bodies are not able to properly rid the system of acids. This build up of acids can lead to a deprivation of oxygen and then, cell fermentation which causes once-healthy cells to deteriorate. As our experts express time and time again, acid is the catalyst for many physical problems experienced by human beings. By eliminating the acid and thus, the cause of complication, illness and disease, the body begins to heal itself. As our experts explain:

“Disease proliferates in an acid environment and has a very difficult time surviving in an alkaline environment.”

An alkaline diet is especially beneficial in defending against tumor metastasis. Tumors create an acidic micro-environment around themselves, through fermentative metabolism, that help them break down the extracellular matrix and metastasize. If left unchecked the cancer can keep on growing. But, as mentioned above, disease has a hard time surviving in an alkaline environment.

For those living with the disease, maintaining a strong immune system and creating an alkaline environment within your body can help to better defend against cancerous cells. During this time it is more essential than ever that the body’s cells, tissues and organs are getting the proper nutrients to defend, as well as rebuild. In fact, year after year, people living with cancer adopt the Hallelujah Diet. By simply changing their diets, without opting for surgery, radiation or any other form of treatment, they have witnessed their cancer go into remission.

The Solution
Consuming living foods raises the body’s alkalinity, according to “Unravel the Mystery,” by Ann Malkmus. Adopting and consuming a Genesis 1:29 whole, natural and primarily raw diet is the most effective way to keep your alkaline levels in line to support your immune system.

As an alkaline diet, this biblical plant-based diet is filled with foods that leave an alkaline ash. Nearly all food sourced from plants enables this ash, which in turn has a positive alkalizing effect on the body. These include prunes, plums, blueberries, cranberries, some nuts, legumes and seeds. All greens, beets, carrots, avocados, almonds and flax oil are also alkalizing. One of the most alkalizing foods of all however, is barley grass and thus, Hallelujah Diet’s BarleyMax powdered juices are excellent sources of alkaline.

02/21/2022

Is Soy Safe?

Soy has been a controversial food
Soy has been a controversial food for more than 25 years. The presence of phytoestrogens in soy has made many people to declare that they would wreak havoc on our hormones. Vocal minorities decrying the evils of soy have relied on old data and have not changed their stance on soy.

In a recent webinar Michael Donaldson, PhD gave an update on the evidence on the safety of soy products. In the webinar, which you can replay here: Is Soy Safe Webinar, he concluded that eating soy foods lowered the risk of breast cancer, prostate cancer and the recurrence of breast cancer after initial treatment. Soy has been proven safe for infants, though clearly not as good as breast milk, and safe for children, even helping them avoid future cancers. In short, it is incredibly hard to hurt yourself with an organic bean.

Read on for more details.

Two fundamental questions
Two fundamental questions that have led to lots of confusion over the years were answered. The first question was whether in vitro studies and animal studies were valid for indicating the kind of results that would be seen in people eating soy-based foods. Evidence shown in the webinar showed that the amount of free genistein, the active form, in the blood stream of mice was often 20 to 150 times as high as what is seen in people. This makes mice a very bad model for studying soy products. Many of the early objections to soy products were based on animal study results, which haven’t been shown to be reliable.

The second question was regarding the second estrogen receptor, called estrogen receptor beta. The ERβ was discovered in 1996. The isoflavones in soy preferentially bind to the ERβ rather than the ERα, which is quite the opposite of estrogens in the body. Furthermore, the distribution of the alpha and beta estrogen receptors is varied throughout the body.

Evidence shows that isoflavones, which bind to the ERβ, have an opposing effect to estrogens on breast tissue. While estrogens, binding to the ERα, promote cell growth and even tumor promotion, isoflavones binding to the ERβ inhibit cell proliferation and suppress tumor growth. A meta-analysis of studies in Asian Americans and Asian populations has shown about a 40 percent reduction of the risk of breast cancer for women who ate high levels of soy products1.

Women who have already gone through treatment for breast cancer have wondered if they should avoid soy products. Five different population-based studies have been conducted to examine this question. A meta-analysis of over 11,000 women showed clearly that soy foods actually have a protective effect in lowering the risk of a recurrence of breast cancer (-26.5%) or death (-16.5 percent) 2.

Other evidence covered in the webinar showed that soy products helped prevent bone loss during menopause, had a modest beneficial effect on hot flashes and improved fertility in women undergoing fertility treatments.

For men, a plethora of studies have concluded that isoflavones do not affect levels of testosterone in men. In fact, eating soy products was protective against prostate cancer 3.

For infants and children, close examination did not find feeding effects, whether breast-fed, cow-milk formula fed or soy-formula fed, on reproductive organs at 4 months or at 5 years 4. Neither did high intake of soy products affect the age of girls beginning menstruation 5.

Soy is safe!
Soy is safe! Examine the evidence for yourself. Don’t rely on authorities that rely on old data, animal studies and in vitro studies. Disregard those who don’t discuss the 2 estrogen receptors and the difference that their presence makes.

How much soy is safe? Research indicates that 3 servings or less are very safe, which is more than a person would eat while following the Hallelujah Diet. So, we are quite OK with eating some soy.

Choose organic soy products to make sure you avoid issues with GMO soy and the presence of glyphosate w**d killer in your food. Eating some soy products can add variety in your diet and make selecting vegan dishes easier.

Just remember that it is incredibly hard to hurt yourself with an organic bean like soy.

02/21/2022

The Benefits of Cardiovascular Exercise

The heart is the epicenter of you cardiovascular system, which controls just about every part of your body. Without prioritizing cardiovascular health, you’re more at risk for various chronic diseases and conditions that can debilitate you in life. According to the Centers for Disease Control and Prevention, nearly 610,000 people in the U.S. lose their battle with heart disease every year. Additionally, every year about 735,000 people have a heart attack.

While doctors claim that the most common risk factors for heart disease include high blood pressure and cholesterol, diabetes and obesity, the true root causes are a poor diet (heavy in animal products and low in fruits and vegetables), lack of exercise, lack of restful sleep and being stressed out. Chances of developing such conditions can be reduced by following a primarily raw, plant-based diet, but you can lower your risk even further by exercising regularly. Cardiovascular exercise, or the physical activity that raises your heart rate, is particularly beneficial.

Let’s take a closer look at some of the advantages of cardiovascular exercise:

Reduced Body Weight
As previously stated, obesity and being overweight can increase your risk for heart disease. By incorporating cardiovascular exercise into your daily routine, you can slash the pounds and get down to a healthy, manageable weight.

Improved Mood
Do you feel stressed more often than not? Are you constantly worried about life at work, or even at home? Exercise may be the outlet you need to relieve the anxiety. According to the Cleveland Clinic, physical activity releases hormones like serotonin, dopamine and norepinephrine, all known to emulate good feelings. Exercise also has a reputation for combating depression and improving self-esteem.

Enhanced Energy Levels
Can you recall the last time you got a good night’s rest? If each and every night consists of tossing and turning, exercise may be the remedy you need. Performing cardiovascular physical activity releases endorphins that provide long-lasting energy throughout the day, which then allows you to doze off faster when it’s time to get some sleep at night.

Cardiovascular activity strengthens the heart and lungs, and it can truly be a lifesaver if your body is in poor condition. Running, jogging, brisk walking, swimming and biking are just a few of the most common types of exercise you can implement into your weekly workout. If you need help getting into a routine, you may consider joining an aerobics class at your local fitness center. The initial push led by an instructor can come in handy and help you learn the ropes before taking matters into your own hands.

Remember: Adults are recommended to spend at least 150 minutes per week dedicated to moderately-intense aerobic activity. If you don’t already exercise regularly, start off slow by walking 10 minutes every day. Over time, you should have no problem reaching 30 minutes a day, five days a week. To promote fast muscle recovery after exercise, don’t forget to try Hallelujah Diet Essential Protein Powder!

By taking care of your body through diet and exercise, you can lead your healthiest, most fulfilling life just as God intended. Subscribe to our daily blog for more information on achieving ultimate wellness!

02/19/2022

Clean Water for a Health Turnaround

Water can make a huge difference in turning your health around.
The body is predominantly liquid. Your organs and tissues are comprised of water. They must have water to operate efficiently.

Some organs contain more water than others. According to Medical News Today, the brain and kidneys contain 80-85% water. The bones only around 20-25% water. The percentages of water can change according to age and s*x.

If you had to guess which part of your body has the most water, which one would you say? The answer is your Vitreous Humour, which is the vitreous body inside your eye. It is 99% water. This should tell you how important water is for your eyes! They need to stay lubricated.

Has this ever happened to you? You have been exercising or doing some kind of work outside in the sun, perspiring and you get tired? Then you decide to drink at least 8 oz of water or more. As soon as you drink the water, you feel fine and are ready to get going again.

Isn’t it amazing how much better you feel by drinking a glass full of water? The next time you feel lethargic or keyed up or just don’t feel like yourself, go drink at least 8 oz of clean water and see if you don’t feel much better. You may feel more balanced.

One way to make sure you are getting plenty of water is by enjoying herbal teas. A cup of rooibos tea, or ginger tea mid-morning and mid afternoon makes a nice pick-up, simply because of the water content.

When drinking water, it is very important to drink clean water. Although water from the tap is bacteriologically safe, there are sanitizing chemicals in the water. Chlorine is one of the disinfectants used and chloramine is another. Tap water may also contain harmful chemicals such as arsenic, lead, industrial organic pollutants, and pharmaceutical residues.

There are numerous water filtration systems on the market and numerous debates on which is best. One method that Hallelujah Diet advocates is distilling water. Distillation does an excellent job removing toxins and impurities from the water. It removes all of the minerals, so Hallelujah Diet carries a kit, the Hydroboost kit, containing minerals from the Great Salt Lake to add back to distilled water making it rich in natural minerals.

02/17/2022

Combating Seasonal Depression with Raw Foods

Seasonal affective disorder (SAD) is depression that is triggered by changes in seasons. The symptoms usually begin once fall starts, gradually getting worse in the winter before tapering off in the spring. Some of us may experience a very mild version of SAD during the winter that may go on for a short period. That’s relatively normal to feel a little down sometimes during the winter months as we’re most often stuck inside, and it gets dark very early.

But for those who suffer from severe SAD, it goes far beyond that—it’s a form of deep depression that affects every aspect of their life, including their thoughts and emotions. Even a few people get a rare form of SAD called “summer depression” that starts in the late spring or early summer and ends in the fall.

Depression is very different from feelings of sadness or unhappiness. It is not a sign of personal weakness either.
Women are affected by SAD more than men.
Without treatment, therapy, and lifestyle changes, SAD can last for weeks, months and occur every year for years. The good news is that most people suffering from SAD see improvements with therapy, lifestyle changes, medication, or a combination of all three.
Don’t be afraid or hesitant to seek help from your healthcare provider as soon as possible.
What Causes SAD?
Unfortunately, scientists do not fully understand what causes SAD. Research suggests that those suffering from SAD may have reduced activity of the brain chemical (known as a neurotransmitter) serotonin which regulates mood. There is also some evidence that suggests that the changes in levels of sunlight during a seasonal shift which usually controls the molecules that help maintain normal serotonin levels, do not function as optimally, which results in decreased serotonin in winter.
Other research believes there may be a connection between people who produce too much melatonin and SAD, as melatonin is the hormone central to maintaining regular sleep-wake cycles. Overproduction of this hormone causes increased sleepiness. It is also thought that deficits in vitamin D may worsen these problems as vitamin D is believed to promote serotonin activity. With less sunlight in winter, people with SAD may have lower vitamin D levels.
Scientists are still unsure precisely what causes SAD and are continuing to research.
What Are the Symptoms?

Whether it is fall onset SAD or spring onset, the following are the most common symptoms in those that experience SAD:

Increased sleep and daytime drowsiness
Loss of interest and pleasure for favorite activities formerly enjoyed
Social withdrawal from friends and family with increased sensitivity to rejection
Increased anxiety and irritability
Long periods of feeling guilty or hopeless
Fatigue and loss of energy level and motivation
Decreased ability to focus or concentrate
Trouble thinking clearly
Weight gain
These symptoms tend to come back and improve almost at the same time every year.

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