The "happy" light: Can a simple shine banish the winter blues?

Days are short and sunlight is rare. But hey! At least your car grumbled to a start this morning. 

Let’s face it, chilly gusts and a wallop of snow aren’t great motivators for venturing outdoors. 

Especially for those who suffer from seasonal affective disorder(SAD) – a bout of depression usually brought on by a lack of sun rays.

However, this winter experts say light therapy can help rid seasonal grouchiness and give your energy a boost.

If you’ve been feeling tired and cranky lately, talk to your doctor about a light box recommendation. 

What are they?

Light boxes mimic outside sunlight and affect chemicals such as melatonin which regulate mood, appetite, energy and your body’s internal clock. 

Lamps vary in shape and size and often produce different bright light intensities.

Most people use light therapy for about 30 minutes each morning and supporters say it shouldn’t take long to feel the benefits of a treatment – mood booster and SAD symptom easer.  

How it works

Well, there aren’t a lot of bells and whistles to the light. In fact, it’s pretty simple and instructions are easy. 

Guidelines:

1) Switch the light box on and continue with your regular activities – surfing the web, reading, writing, sewing etc. 

2) Place the lamp off to one side so you can soak in white light without having to directly stare at it.

Rule of thumb: Light box should be about 6 inches away from your body but approximately 2 feet from your face.

The downside

They’re bright! And since the emanation of blue and UV light depends on the light box you buy – it’s best to chat with your doctor before grabbing one from Walmart or over the counter. 

Questions to consider

How bright is it? Brighter boxes means shorter light-bathing time, but look for a light box that offers the right intensity at a comfortable distance. (Check with your healthcare provider).

Is the light box made for SAD? If not, it might not help depression. Some light boxes are meant for skin disorders only and not for SAD. If used incorrectly, eye damage can happen.

How much UV light does it release? SAD light boxes should be designed to filter out almost all UV light. But look for a lamp that radiates as little UV light as possible.

Do light boxes secrete blue light? Usually, light boxes emit white light, but some boxes will give off a blue light with a shorter wavelength.  Research wise, there’s much more available to support bright white light in treatment for SAD.

 

Resources

Seasonal affective disorder

What is light therapy for SAD?

Say "I promise" and mean it: How to fulfill your New Year's resolution

2014 is all but knocking down your door, but you haven’t revamped your wall décor or repurposed your furniture like you said you would...

Quitting smoking somehow became yesterday’s news. And eating healthy lost its appeal somewhere between Johnny’s wedding and Anna’s birthday.

But even though some New Year resolutions disappear down the drain faster than last night’s dinner – it doesn’t always have to be that way.

Here’s a few tips to keep that “I promise”.

Start yesterday. It’s never too soon to get aboard the “Let's-Improve-My-Life” band wagon. Why not brainstorm and jot down a few ideas?

Place reminder notes on your fridge, mirror, desk – wherever you think will serve as inspiration and pick a goal before countdown begins.

Get real. Since illogical resolutions (losing 20 pounds in 10 days) never quite make it to week two – make sure your goals are genuine and doable.

It’s important not to embark on a miserable journey or entertain emotional breakdowns as you set the pace for 2014. What’s pertinent isn’t so much losing the weight, but more the commitment to no more McDonald’s or too many sweet treats.

Trade it in like a car. Don’t just give up something you love. Replace it with something that’ll benefit you. Rather than power up that PS3 or Twitter for two hours before bed – curl up with a good read or pop in a workout DVD.

Get specific and clock it. Instead of making loosey goosey goals like “I’ll workout more” – preplan your gym visits and clock how long it takes you to reach your get-fit objectives.

On the flip side, don’t feel too bad if by end of January you’re still not an everyday face at “World of Fitness”. Experts says habits take anywhere from 18 to 254 days to become truly second nature.

Team up. As you step outside the box and attend that kick-boxing class or art workshop, it’s easy to make friends with the same likes. But as you start to network don’t forget to consider their goal-setting style.

Planners should pair up with doers and researchers can reap rewards from those who like to dive right in. Remember, opposites attract and different work styles can help bring out the best in everyone.

Reward yourself. A boost of confidence and a surge of pride always feels great, but those aren't the only things you’ll need to keep motivated. 

If you’ve been making leaps and bounds with your resolution – reward yourself with a tangible gift. A juicy steak dinner never hurt anyone.

Good luck and happy New Year!

Ambulance sirens: What to do when EMS pulls up behind you

Ever imagine what it’d be like to dodge Deerfoot gridlock by racing through traffic via ambulance, en route to an accident? 

Or maybe it’s piloting a bright-red, fully-equipped truck on the way to a raging fire you’ve mused about?

Either way, weaving in and out of heavy traffic at high speeds calls police, firefighters and ambulance drivers to maneuver at exceptional skill level.

So how can you help EMS battle through traffic? And more vitally, what should you do when EMS pulls up behind you, sirens blaring:

Stay alert and avoid distractions like loud music. This way you can spot or hear emergency trucks coming your way and can pull over on the right-hand shoulder of the road. As you steer don’t forget to flash your hazards and bring your car to a complete stop if possible.

Once the emergency vehicle passes, do a quick shoulder check before heading back on the street. It’s not uncommon to see police and fire speeding close behind an ambulance as they often travel in packs when responding to emergencies. 

On the flip side, if you’re heading toward a stationary ambulance, police unit or fire truck – slow down and keep an eye out for officers directing traffic or dangerous scenarios like: burning buildings, flipped cars or affected parties milling about close by. 

Roving on a multi-lane road? Change lanes to move yourself further away from the emergency scene, if you can.         

      

Find more “Rules of the Road” for emergency vehicle driving safety per Alberta Traffic Safety Act here: http://www.edmonton.ca/for_residents/emergency_services/emergency-vehicle-traffic-safety.aspx