Winter 2005 Newsletter

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For those of you contemplating fanciful thoughts of a new year, but not knowing in which direction you want to steer your exercise and fitness plight, take a step back and reflect on 2004 and evaluate your successes. You start to chuckle and your summative evaluation is in the black. You have gained weight, lost interest in life's explorations, feel tired, and don't see a need for any personal development. You are not alone!

You may think that I am going to tell you that it's time for a "New Year's Resolution". "How many times have I failed in my attempt to lose those unwanted pounds, get that promotion, or find the love of my life," you may ask. In fact, this month's topic discusses the changes of a season both to our environment and to our mind.

Researchers have indicated that biological changes occur in the levels of various neurotransmitter chemicals manufactured at various times of the year. Our focus this month is on serotonin, an inhibitory neurotransmitter that exerts a calming effect on the body. The lack of light in wintertime can result in low levels of this chemical. Feelings accompanied with low serotonin levels may include depression, anxiety, apathy, low self-esteem, and introverted behaviors. The World Health Organization proposes that there are over 120 million people currently suffering from depression and that over 25 million Americans suffer from seasonal affective disorder (SAD). An astounding fact is that over 90% of depressed people experience an overwhelming loss of energy. We propose three fast fitness tips for eliminating any gloom and doom that may have crept into your world. Let's begin the new year with some brighter color.

1) Get outside to experience nature's refreshments.
At least every other day, take a walk for a few minutes outdoors to breathe in some cool, winter air. Especially on sunny days, the bright blue skies can certainly generate a feeling that May flowers (let's skip the April showers) are soon on the way. This is also an opportune time to move around and get some exercise, whether it's a jog in the neighborhood or a walk with your dog. This can stimulate a feeling of wellness and reduce your stress levels.

2) Choose a favorite aerobic activity for the winter.
During this time you can join an indoor sports league or venture outdoors and enjoy winter recreational activities. Nonetheless, you can benefit from quality time with others during this period and work together to keep each other's spirits high. Keep your eye on the prize and focus on one thing at a time. There are many activities that you can partake in that are fun, burn calories, and also positively affect your mood. When you exercise, energy is actually rejuvenated and there is an increase in the serotonin levels in the brain. This is a win-win situation for you and the people around you.

3) Make a change.
Make an attempt to improve the quality of the atmosphere at home or at work. The change could be a physical one. Redecorate a room in your house with a brilliant color. Look around in your office and replace some of those older pictures with something fresh and lively. The change could be a mental one. Do one thing different each day that will make you or someone smile. Encourage others to join you in a relaxation course or a new workout program.

In terms of fitness, change is always good! Your body gets used to the same repeated workout and becomes adapted over time. Significant changes are difficult to achieve at that point. Work with a physical trainer to develop this new routine. These individuals can provide the knowledge and the motivation that will help you feel better about yourself.

Nutritionally speaking, increase your protein intake during these colder months. Amino acids, the building blocks of proteins, are essential to the formation of many neurotransmitters, including serotonin, that control one's sleep, attitude, and appetite. A good sleep is fundamental to obtaining a healthy mind, body, and soul. Now, you are on your way to becoming a happier you and just imagine, the rest of the year is awaiting this newfound exhilaration! Warning!!! This novel or new and improved outlook of yours may become contagious to others in your presence!!!

We welcome all readers to write us with any special requests for specific topics for next month's column. If you enjoyed reading the column, feel free to respond. We will be happy to address any questions that you may have as it pertains to this month's topic. We will highlight selected questions from this month in next month's column.

Douglas Haddad, Ph.D. is the co-author of Top Ten Tips for Tip Top Shape and talk radio host of “THE DOCTOR DOUG SHOW” on live365.com Internet radio.

Dr. Doug Haddad and Matt DeLeo are not held responsible for any liability or losses of the use of our advice in these columns.