Seasonal Affective Disorder (SAD), an onset of depressive symptoms during winter months, affects an estimate of .4%-2.9% of the population. The causes of SAD are still unclear, however everything from genetics to diminished light may play a factor. While its seasonal nature means SAD symptoms abate in the Spring, that doesn’t mean you have to slog through the winter with symptoms like loss of interest, hypersomnia, or irritability. There are many treatments available, from light therapy to antidepressants.
Pjrek et al. (2019) conducted a systematic review of randomized controlled trials exploring the efficacy of bright light therapy (BLT) as a treatment for SAD. Their review found that these trials proved BLT an effective treatment for SAD, though these trials included smaller sample sizes and larger clinical trials would be preferable.
If you want to try BLT at home, The Cut published a list of the 6 best light therapy lamps available on Amazon. They range in price from $65 to $230 for a large floor lamp. The Strategist from New York Magazine also published their list of recommendations, and it includes two pairs of light therapy glasses! Light therapy glasses work just like light therapy lamps, but are more compact and portable.
It's beginning to feel a lot like winter! With shorter daylight hours, and constant holiday get-togethers that offer an abundance of sweets and treats, it can be a challenge to find the motivation to stick with an exercise routine. We all know how appealing a treadmill is after that eighth cookie right?
This year, why not spice up your fitness routine with some alternative exercise activities? Trying something new can help keep you engaged and excited about burning those holiday calories. Take a break from studying at Himmelfarb, and try one of these five fun alternatives to hitting the gym that many of us avoid during this time of year:
Flying Trapeze
Did you ever dream of running away to the circus when you were a kid? You can make that dream a reality without actually having to leave DC. Take a flying trapeze class at Trapeze School New York Washington DC (TSNY DC). You’ll get to work on conditioning, body awareness, timing, trust, relaxation, and build self confidence all while flying through the air! You may even see the familiar face of a Himmelfarb librarian in class!
Ruth Bueter, Himmelfarb Librarian, with a Set Gazelle Catch on the flying trapeze!
If flying trapeze isn’t up your alley, TSNY DC offers a variety of other circus classes to choose from including: silks, static trapeze, trampoline, lyra, spanish web, and even juggling! As an added bonus, you get to exercise in a real circus tent! TSNY is located at Navy Yard DC and is accessible via Metro.
2. Dancing at Glen Echo Park
If you’d rather keep your feet firmly on the ground, put on your dancing shoes and head to Glen Echo Park for an evening of dancing. Glen Echo offers a variety of dance opportunities including contra, ballroom, blues, salsa, swing, tango, and waltz. Dances are open to the public and no experience is needed. An introductory lesson is provided before the dance begins. Most dances include live music. Find a dance event that suits your musical tastes and dancing interest on the dance calendar! Keep an eye out for another familiar Himmelfarb librarian who has been known to cut a rug from time to time at the Glen Echo dances!
3. Indoor Rock Climbing
Rock climbing is a great total body workout. Indoor climbing is a great alternative to traditional rock climbing during the cold weather months, and a great introduction to the sport for those new to climbing. Not only is rock climbing a great workout for your muscles, it’s also a fantastic mental workout to strategize your route to the top. DC area indoor rock climbing opportunities include: Vertical Rock Indoor Climbing Center (Manassas, VA), Sport Rock (Alexandria & Sterling, VA), Earth Treks (Columbia, MD; Crystal City, VA; Rockville, MD), and Climb YMCA (Cardozo neighborhood of DC).
4. Ice Skating
Ice skating can be a great way to get some exercise during the winter months. Not only does ice skating work numerous muscle groups, it’s a lot of fun and can be enjoyed with friends and family. DC has numerous outdoor skating rinks to enjoy this winter including: the Washington Harbour Ice Rink on the Georgetown Waterfront, the Wharf Ice Rink at The Wharf, Canal Park Ice Skating in Navy Yard, and the Sculpture Garden Ice Rink on the National Mall between the Smithsonian National Museum of Natural History and the National Gallery of Art.
5. Holiday Light Walking or Running Tour
Want to get in the holiday spirit while logging those steps on your fitness tracker? Go for a walk through local holiday light displays like Zoo Lights, Enchant at Nationals Park, or Georgetown Glow. Or take a walking or running tour of DC Christmas trees. Notable trees to include on your tour could include: the National Christmas Tree on the White House Ellipse, the U.S. Capitol Christmas Tree, and the Canadian Embassy Christmas Tree. While you’re on The Ellipse, be sure to check out the National Menorah. If you’d prefer to get those steps in while staying warm and cozy indoors, consider checking out the holiday train and plant-based recreations of landmarks at the U.S. Botanic Garden's Season’s Greedings exhibit. Or head to Union Station to see the Christmas tree and wreaths, followed by the indoor tree at the Library of Congress.
Want more ideas for spicing up your winter fitness routine? Why not try running snow sprints, going for a winter hike with a local hiking club, taking advantage of an indoor swimming pool at the Lerner Health & Wellness Center or one of DC’s indoor city pools, cross-country skiing, or escaping the cold with a hot yoga class? Or if you just need a study break during those long hours of studying at Himmelfarb, take advantage of our exercise equipment and board games. There are so many unique ways to stay fit during this time of year. Find one that you enjoy and add it to your winter routine this year!
Feeling stressed about the calories to come? Fear not, for there are abundant ways to eat well and to enjoy the food you make this holiday season. From pumpkin soup to apple salad with figs and almonds, there is no shame in indulging in savory and sweet temptations that don’t break the scale.
Instead of the fatty foods or dishes smothered in butter, why not reinvent Thanksgiving with something that will not only taste good, but promote healthy eating? The Mayo Clinic has several recipes you can try, like their Wild Rice and Mushroom Soup, Honey Glazed Sweet Potatoes, and a Rustic Apple-Cranberry Tart. These recipes pack flavor that is low in fat and sodium. No need to reach for the stretch pants with these healthy meals!
Regardless of your dietary needs, there is something for everyone, like this low carbBroiled Shrimp with Buttermilk Remoulade from CookingLight, or the vegetarian-friendly Beet Hummus with Blue Cheese and Walnuts. The options are endless. What hors d’oeuvres, main dishes or desserts will you decide to include on your plate this year?
To explore additional recipes, please explore these options identified by Himmelfarb Library:
Are you interested in creating healthy sleep habits, learning more about mindfulness, or learning healthy ways to manage stress? Himmelfarb Library has the right books for you!
Do you struggle with getting enough quality sleep? Consider one of these books available in the healthy living collection:
If mindfulness or meditation are more your interest, consider one of the following books:
Learned Mindfulness: Physician engagement and M.D. wellness by Frank J. Ninivaggi is a new addition to Himmelfarb’s collection. This book explores how learned mindfulness can help combat stress and burnout and promote the well-being of physicians.
Mind Cure: How meditation became medicine by Wakoh S. Hickey, available as an e-book through Himmelfarb, examines the history of the promotion of meditation and yoga for healing, and the implications of mindfulness within medicine.
The holidays can be a stressful time for many people. Learn healthy ways to manage this stress using these books:
Managing Stress: Principles and strategies for health and well being by Brian L. Seaward, available in Himmelfarb’s healthy living collection, addresses stress management through a variety of coping skills, relaxation techniques, and exploring how stress impacts the mind and body.
As the days grow shorter, we all feel the pull of starchy, heavy foods. Whether this is born of opportunity or a left over biological instinct is up for debate, but studies have shown our caloric intakes increase during colder months. When you feel the cold-weather munchies coming, consider trying out one of these healthy, warming recipes!
This Comforting & Cozy Fall Power Bowl is vegan and gluten free. Cook the kale and mushrooms in the same pan to cut back on clean up.
For those of us with a love of heat, fall is better known as hatch chile season! Try dressing up this Turkey White Bean Pumpkin Chili with roasted hatch chiles. If you can’t find hatch chiles, you can always roast your own fresh chiles using one of these techniques. It’s not as hard as it sounds, and is a simple way to dress up any recipe that calls for canned chiles!
Healthy Living @ Himmelfarb has put together a calendar of free and affordable DC events for November. So, take a study break and get out and see DC via a yoga brunch, the Smithsonian Food History Weekend, the GW Fall Dance Concert, or Zoolights. You can also volunteer at the Safeway Feast of Sharing!
Identifying with a distant sports team or being a fan in general doesn't provide significant well-being benefits. Local team fans benefit from a larger social group, and "associations to other fans form the basis for a valuable connection to society at large and serve as a buffer to loneliness, isolation, and so forth."
You can read more about this topic by searching databases such as SPORTDiscus and PsycINFO which are available in Himmelfarb Library's collections.
Image citation: Fagen, A. (2009). Nationals Park. Retrieved from: https://www.flickr.com/photos/afagen/3416538391/
Fall in love with fall in DC with Healthy Living @ Himmelfarb's DC Events Guide! Take a study break to recharge and enjoy the autumn weather and colors in the Hirschhorn Museum and Sculpture Garden or head out on a poetry hike. You can also get your costume on head out to the Dumbarton at Dusk Fall festival or the Corcoran Costume Ball. Or, simply celebrate orange at the DC Mac + Cheese Festival!
Our session is scheduled for Monday, September 16th from 12:30-1PM in Ross Hall Rm 104, and will last about 20 minutes. We are also offering the session online via WebEx at this link. We hope you can join us!
Did you know?
Mindful meditation has been shown to reduce stress and anxiety, while also promoting self-compassion in health care professionals and students. If you would like to learn more, you can find the full text of these articles available in the Himmelfarb catalog.
Ruiz-Fernandez, M. D., Ortiz-Amo, R., Ortega-Galan, A. M., Ibanez-Masero, O., Rodriguez-Salvador, M. D. M., & Ramos-Pichardo, J. D. (2019). Mindfulness therapies on health professionals. International Journal of Mental Health Nursing, doi: 10.1111/inm.12652
Through careful examination and discussion of original works of art at the National Gallery of Art, healthcare professionals and caregivers will practice and hone skills that support visual literacy, communication, and empathy. Working independently and in small groups in the galleries, participants will engage in exercises that explore the nuance and depth of meaning in works of art. Participants will also reflect on how they can apply these skills to their work to enhance relationships with care recipients, members of medical teams, and colleagues.
The program was co-developed and is run in partnership between the National Gallery of Art and the Georgetown Lombardi Arts and Humanities Program.
Participants are asked to commit to the four workshop dates if possible. Registering for the first date guarantees enrollment in all four meetings. Please only register if you can attend all four sessions.
Feeling stressed about the calories to come? Fear not, for there are abundant ways to eat well and to enjoy the food you make this holiday season. From pumpkin soup to apple salad with figs and almonds, there is no shame in indulging in savory and sweet temptations that don’t break the scale. 
Can supporting your local team (GO NATIONALS!) make you happier?
Healthy Living @ Himmelfarb
Through careful examination and discussion of original works of art at the 
