The September
equinox is only a few days away, with the official onset of autumn bringing shorter
days, cooler temperatures, changes in humidity, fewer mosquitoes, more flu.
Some of us look forward to summer’s passing, while others despair it.
The writer, E.B.
White is clearly of the latter persuasion. In his classic tale, Charlotte’s Web, Mr. White writes:
The crickets sang in the
grasses. They sang the song of summer’s ending,
a sad, monotonous song. ‘Summer is over and
gone,’ they sang. ‘Over and gone.
Over and gone.’ Summer is
dying, dying.’
The crickets felt it was
their duty to warn everybody that summertime cannot
last forever.
Even on the most beautiful days in the whole year—the days
when summer is changing into fall—the
crickets spread the rumor of sadness
and change.
These seasonal
changes affect everyone to a greater or lesser degree: our bodies, minds and
feelings (spirits). Our internal
clock, governed by the central nervous system, operates on a circadian rhythm
that is geared to hours of light and dark, as well as heat and cold, which
impact mood, mental alertness, hunger, and heart function.
To some extent,
we’re vulnerable to our genetic constitution. People living in cold climates
have been shown to have a gene mutation that directs a larger portion of excess
calories to generating body heat. Of course, these individuals are more likely
to be miserable in hot weather.
Since we’re
entering the cooler seasons, I’ll speak about adverse effects of the winter
months.
Light influences
our vitamin and hormone production. With fewer hours of daylight, we produce
less Vitamin D, and lowered amounts of this vitamin, can lead to tiredness. Greater
production of melatonin, the sleep-inducing hormone, heightens fatigue in
susceptible individuals. The production of serotonin, the hormone responsible
for mood regulation, diminishes, causing depression in some.
An extreme response
to these physiologic changes is SAD, or seasonal affective disorder. In Florida,
only 1.4% of people experience classic symptoms of depression with the onset of
fall and winter, versus 9.9% in Alaska. (A rare person experiences these same
symptoms with the beginning of the warmer months). Treatment with light therapy and/or antidepressant medication
may be essential for some of these individuals.
The rare
condition of Raynaud’s disorder is a bodily reaction to the cold in which the
blood vessels of the fingers and/or toes constrict and block the blood flow to
cause pain and discoloration, or in extreme cases, gangrene.
With these
hormonal changes, we may feel less motivated to move and more tendency to
over-eat. Exercise can help by increasing our endorphins, the natural chemicals
that can lift our moods.
The key is to become aware of how the
season affects us, and to take action that will maintain our equilibrium.
Here are a few
examples of people who developed strategies for combating the adverse effects
of colder weather: Mr. P. learned that he felt better when he resisted the
temptation to eat carbohydrates like pastries, and instead, planned a diet with
oatmeal, grains, beans and fruit.
Ms. K. struggled
with lethargy and motivated herself to walk a mile or two every day by
rewarding herself with a body massage.
Mr. Q. lifted
his depressed mood by looking forward to a trip he planned to take to a warm
climate during the middle of winter.
Ms P. joined a
book club that stimulated her to read and meet new people.
Ms. L. cheered
herself by wearing soft, warm, colorful clothing.
Conclusion: Adapting
to seasonal changes calls for our awareness of the season’s effect on us and perhaps
taking some action to maintain our sense of well-being.
Dear Reader,
Please share your experiences of steps you take to adapt to the seasonal
changes. jsimon145@gmail.com
