| How to Treat Seasonal Affective Disorder Posted: 22 Dec 2018 12:00 AM PST Seasonal Affective Disorder (SAD) occurs when a person experiences depressive symptoms during specific times of the year, usually in the winter months. Symptoms typically begin in the fall when daylight decreases, and subsides in the spring with the return of longer days. People with SAD experience depressive symptoms, including difficulty sleeping, sadness, low energy levels, irritability, and an inability to concentrate. Because SAD is associated with low light levels that occur during the winter months, light therapy is a primary course of treatment for sufferers. In addition, SAD may be treated with the help of antidepressant medication, therapy, and lifestyle adjustments, including exercise and dietary changes. EditSeeking Professional Help - See your doctor. Make an appointment with your doctor to diagnose the condition and discuss options for treatment. The doctor may do a physical exam, as well as ask you some questions about your moods and habits. Your doctor may ask about:
- Your symptoms and any patterns to them (for example, if they occur around the same time every year).
- Your sleeping and eating habits.
- Your lifestyle. It will be important to note if you work varied or night shifts, for example.
- Your personal and family history. Your doctor may want to know if you have any previous history with depression, or if it runs in your family.[1]
- Be sure to raise any additional concerns with your doctor, even if your behavior or emotions don't correlate with seasonal affective disorder, so your doctor can rule out any other concerns. For example, you could say, "I'm feeling pretty depressed, but I also feel very anxious and have trouble sleeping some nights."
- Consider an antidepressant. Your doctor may recommend medication if your symptoms are severe. Usually a combination of medication and other treatments are recommended since the medication may not completely eliminate the problem.
 - Wellbutrin is the only drug approved by the FDA to treat SAD, but other antidepressants may be used depending on your health history and the effectiveness of the medication. Sometimes antidepressants work differently in different people.[2]
- Other antidepressant medications that could be prescribed include SSRIs (selective serotonin reuptake inhibitors) like Prozac or Paxil.[3]
- You may be asked to start taking an antidepressant before your symptoms begin (for many people, SAD starts in the fall). Your doctor may also suggest taking the antidepressant after your symptoms go away (for many people, this is in the springtime). Your doctor may also recommend a longer-term course of treatment.[4]
- Understand that it can be a few weeks on an antidepressant before you notice any changes in your mood. Keep in mind that you and your doctor may also have to experiment with a few different antidepressants in order to find the most effective medication for you.[5]
- If the idea of taking prescription medication doesn't work for you, get tested for vitamin D deficiency, which affects many people with SAD. If appropriate, you may benefit from vitamin D supplementation.[6]
- See a therapist. Psychotherapy can be beneficial for most people with seasonal affective disorder when used in conjunction with other treatments. Some thoughts and behavior can worsen symptoms, and a therapist can help you address these. Your therapist can also teach you some coping strategies and how to manage stress.[7]
- Your therapist may use cognitive behavioral therapy (CBT) techniques that help you identify and change negative thoughts and behaviors that may be making your symptoms worse.[8]
- Ask your doctor for a referral to a therapist who specializes in SAD. You could also search online for a therapist near you, or ask for a referral through your community health agency.
EditUsing Light Therapy - Purchase a light box for light therapy. The most common treatment for SAD is light therapy. Your doctor may recommend you try light therapy as your primary treatment for SAD, or to use it in conjunction with other therapies. There are many different kinds of light boxes available. When selecting yours, you may wish to keep the following in mind:
- Look at light intensity. The lower the lux measurement of the light box, the longer you will need to sit near the box to gain antidepressant benefits. For example, a 2500-lux box may require as much as two hours a day of treatment, while a 10,000-lux box may only require that you sit near it for 20-30 minutes. The 10,000-lux light box is currently the clinical standard.[9]
- Consider your budget. Lower lux light boxes will likely be less expensive, but they will also require greater time commitment to treat SAD.
- The FDA does not regulate light boxes. Be aware of claims companies make about treatment of SAD.[10]
- You can buy light boxes online, or get them at some drug stores. Keep in mind that most insurance plans do not cover their purchase. You may be able to get the cost reimbursed through your flexible spending account, however, if your doctor writes you a prescription for one.[11]
- Sit by your light box. In order to reap the benefits of light therapy, position your light box between 16 and 24 inches from your face. For a 10,000 lux box, you will likely use it for 20-30 minutes once a day, but confirm with your doctor and read the manufacturer's instructions to determine the amount of light exposure you need.[12]
- Do not stare directly at the light box. Doing so may cause eye damage. Use it while you are reading or catching up on work.
- Keep your eyes open. You get almost no benefits by just exposing your skin to the light. If the light is too bright for your eyes, talk to your doctor about other treatment options.[13]
- Use it in the morning. Studies have shown light box treatment to be more effective if done in the morning. Plus, nighttime usage can stimulate your brain to make you feel more awake, making falling asleep difficult.[14]
- Brighten your environment. Find ways to make your environment more sunlit. Open your curtains, sit by a window, or even paint your walls a lighter color to help boost your mood.[15]
- You may wish to trim a tree or bush on your property that is reducing sunlight into your home.
- Consider removing window awnings during the winter to get more light in your home.
- Bringing plants into your home can also create an uplifting environment. Some people with SAD dedicate a room in their home as a greenhouse. This can create a natural space that lifts your mood.[16]
- Spend time outside. Get outside as much as possible and get natural light exposure. Any exercise you get will also be beneficial and mood-boosting.
- You could try taking a walk at lunchtime when the sun is at its highest point, to maximize your light exposure.[17]
- Take vacations. If it is feasible, take a vacation to a sunnier destination during the winter. You may even consider temporarily relocating to a sunnier place during the winter, if you find that your SAD is severe.[18]
- When looking for a vacation spot to deal with SAD, the amount of sunshine is what matters more than the temperature. But since most people enjoy being out in the warm sunshine, you may wish to look for a vacation spot closer to the equator, where temperatures are warmer and day length does not vary much.
- You could even consider switching seasons by heading to the other side of the equator. Winter in the northern hemisphere is summer in the southern hemisphere, and vice versa. You will enjoy warmer temperatures and longer days.
EditImproving Diet and Exercise - Exercise. Develop or maintain a regular exercise routine for mood-boosting benefits. Not only will you feel better physically, but exercise will also signal your brain to release feel-good neurotransmitters like endorphins, that will improve your mood. Exercise can also improve your immune system health as well, which also helps fight depression.[19]
- Exercise outside if possible. Try to get some natural light exposure if you can. If the weather keeps you indoors, try doing your workout in a sunny spot near a window.
- Consider exercising at least thirty minutes a day for three to five days a week to help improve depression symptoms. But if you are not in shape or do not have enough time, even small amounts of exercise can reap benefits.[20]
- Find an exercise routine you enjoy. You will be more likely to keep it up long-term. Running, strength training, yoga, tai chi, or walking are all good suggestions for a depression-fighting fitness program.[21]
- The moist heat of a swimming pool, steam room or sauna can be comforting and help you combat SAD as well.
- Research dietary supplements. You may find some over-the-counter vitamins or natural remedies to be effective in treating your seasonal affective disorder. However, be sure to do your own research and communicate with your doctor and pharmacist about all supplements you are taking. Many dietary supplements can interact with other medications.
- Vitamin D can help ease symptoms of SAD. During the winter, people do not receive as much vitamin D from sun exposure, so stores of vitamin D go down. Some studies have shown benefits to taking vitamin D during the winter.[22] Make sure you talk to your doctor about an appropriate dosage of vitamin D, as too much can build up in your system and cause vitamin D toxicity.[23]
- St. John's wort has been shown to be helpful in the treatment of SAD.[24]
- Studies show that omega-3 fatty acid supplements can relieve depression symptoms in some people. Omega-3s help maintain healthy levels of dopamine and serotonin in the brain--low amounts of these neurotransmitters can cause depression. You can get omega-3 fatty acids in supplement form, and you can also eat foods with high amounts of omega-3s in them. Sources of omega-3s include fatty, cold-water fish, such as salmon, mackerel and herring. It is also found in flaxseed, flax oil and walnuts.[25]
- Change up your diet. What we eat can have a huge impact on our moods. If SAD is already wreaking havoc on your moods, you want to consume foods that will help stabilize them. Make sure you aren't overindulging or not eating enough -- both too much and too little food can also have an impact on how you feel.
- Avoid sugar and refined carbs that can send your blood sugar on a roller coaster ride, affecting your mood. Instead, eat whole grain carbohydrates like oatmeal and whole-grain bread.
- Eat a serving of protein three times a day. Protein helps stabilize your appetite.
- Eat four cups of vegetables a day.
- Keep your energy levels up by eating smaller meals more frequently. Eat fruit, beans, and vegetables, which help maintain energy levels.
- Avoid caffeine, which suppresses serotonin production.[26]
- Probiotic foods such as yogurt and sauerkraut can help regulate your digestive tract, which has a role in producing neurotransmitters.
EditRelated wikiHows EditSources and Citations
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Get Rid of Deer Posted: 21 Dec 2018 04:00 PM PST Bambi isn't so cute when he's munching on the plants in your garden. Deer are notorious for damaging trees, shrubs, and other plants, and they especially love the well-fertilized and lush growth of gardens and landscaping beds in most developed areas. By using a combination of strategies, including loud noises and smelly scents, you can get rid of those cute but pesky whitetails and even prevent them from coming back. EditScaring Away Deer - Use flashing lights or loud noises to startle deer. Blow a horn or whistle or blink a flashlight if you see deer in your yard. You can also get sensors that emit high-pitched noises when they detect movement. Keep in mind you will need to change your method at least every 3 weeks as deer will quickly adjust to any 1 method.[1]
- For example, if you're using a whistle, after 3 weeks, switch to the flashlight.
- Try hanging old CDs or aluminum foil from trees or shrubs. The flashing lights from the CDs and rustling noise of the foil help deter deer.
- Wind chimes rattling in the breeze or a flashy garden accessory with moving parts like a pinwheel are both decorative ways to keep deer away.
- Set up a motion-activated sprinkler system that will spray deer. These sprinklers go off when they detect any movement, like a deer stepping into your garden. Place them anywhere you don't want deer. However, the sprinklers only work in the warmer summer months because they'll freeze up in the winter.[2]
- Look for a sprinkler with an infrared sensor that will detect motion at night, too.
- Move your sprinkler around every couple of weeks so the deer don't become used to it or learn how to avoid it.
- Let your dog out in the yard or set up a dog decoy if you don't have a pet. Deer are afraid of predators like dogs and are likely to steer clear if they suspect one is nearby. Keep Fido outside more often or stake a silhouette of a dog in the yard. Even the decoy will frighten deer.[3]
- Scattering dog hair on the ground around specific plants and trees or around the perimeter of your garden gives off the scent of a predator to deer, scaring them off.
- Decoys of any predators, like owls, coyotes, or hawks, will work. You can buy decoys that move, too, which are even more effective.
- Keep your dog's safety in mind. Don't leave your dog outside if it's raining or really cold. Smaller dogs shouldn't be left unsupervised for long periods of time, either, if there are birds of prey in your area.
EditRepelling Deer with Scents - Hang bars of biodegradable soap from trees you don't want to get eaten. Wrap a bar of soap in burlap and tie it to a tree branch in the backyard. The tallow in the soap is unappealing to deers' noses.[4]
- Stronger scents are more effective in deterring deer. Just avoid soap with coconut oil, which can attract deer.
- If you don't like the look of soap hanging in the trees, sprinkle soap shavings around the base of plants or trees instead.
- Spray a commercially prepared repellent on plants the deer have targeted. Choose from odor sprays or taste sprays. Odor sprays can be sprayed over a larger area, like around the border of your yard. Taste sprays, on the other hand, are applied to a single plant, tree, or shrub. The liquid tastes and smells bad to deer, so they stop eating the plant.[5]
- Check to make sure the product is safe to use for vegetable and fruit bearing plants if you are using it on a garden or fruit trees.
- Spray it at night when you aren't in the yard so you don't have to be around the odor.
- Spread coyote urine so that deer think a predator is nearby. Buy the urine from an online retailer and spray it in any areas you want to keep deer away from. Keep in mind that a little goes a long way. For example, just 2 to 3 drops on 1 plant is enough.[6]
- You can also get urine granules that you sprinkle onto the soil.
- Bobcat urine is a common alternative to coyote urine because bobcats are another predator of deer.
- Apply an egg spray to make plants smell unappealing. Beat 3 eggs with of water in a mixing bowl. Pour the mixture into a spray bottle, and spray the plants every 30 days or after it rains. The sulfur from the egg smells like rotting meat, which the deer associate with predators.[7]
- Spray the plants on a dry day so the mixture sticks better to the leaves.
- Use a spray made with diluted hot sauce to irritate deer. Combine equal parts hot sauce and water in a spray bottle and shake thoroughly before applying to plants or tree leaves. The capsicum from the peppers in the hot sauces tastes bad to the deer, causing them to stop eating the plant.[8]
- Adjust the ratio of hot sauce to water however you'd like. The more hot sauce you include, the stronger the repellent will be.
EditPreventing Deer from Returning - Build a fence at least around your property to keep deer out. Most deer cannot jump higher than this. Deer are also more hesitant to jump over a fence if they don't know what's on the other side so a stockade-style fence works best. Make sure there are no gaps that a deer could squeeze through.[9]
- A double fence also deters deer. They don't like to be trapped or enclosed, so two fences built about apart will prevent deer from jumping.
- If you don't want a fence around your entire yard, just fence in the plants or shrubs you want protected from the deer.
- A tall hedge or row of dense shrubs can act as a natural fence.
- Avoid planting smooth and tender plants that deer love to eat. Deer enjoy things that are flavorful, sweet, or high in protein. Some of their favorite foods include fruit trees and bushes, bean or pea plants, English ivy, and pansies. The more of these plants you have, the more likely you are to attract deer.[10]
- Other flowering plants that deer like are roses, azaleas, chrysanthemums, and clematis.
- If you do want to plant these things, keep them close to the house so you can keep tabs on them.
- Plant deer-resistant plants around vegetation the deer are targeting. Deer are very sensitive to tastes and textures. They dislike plants that are hairy or furry, prickly, or strongly aromatic. Keep deer away from more delicious plants by surrounding them with these less appealing plants.[11]
- Examples of deer-resistant plants include foxgloves, black-eyed susans, carnations, poppies, lavender, and evergreens.
- Place pots of fragrant herbs like thyme or rosemary around your yard to repel deer.
- Remove bird feeders from your yard, at least at night. Bird seed or corn that you place out for other animals will also draw deer to your property. If you don't want to get rid of your bird feeders completely, put them inside in the evening and then take them back out in the morning since deer most commonly eat at night.[12]
- Another option is to place a mesh cage around the bird feeder or hang it high enough that a deer standing on its hind legs can't reach it.
- If you don't want to give up the flowers you love, build a fence around your garden or put mesh around the plants.
- Predator urine is one of the most effective deer repellents.
- Deer can learn your strategies and adapt quickly. Switch up your methods often.
- Solid fences or thick boxwood hedges that deer can't see through are best at preventing them from trying to jump over.
- Always spray repellent when it's dry outside so the repellent sticks to the plants and trees.
- Reapply repellent whenever it rains.
- Most deer repellents have a very foul odor. Spray them at night so you don't have to be around them as much.
- Make sure any repellents you use are safe for pets. Otherwise, keep your pets out of the yard.
- Deer are wild animals and can attack people. Never charge at a deer or try to catch it with your bare hands.
- Some repellents can be poisonous. Don't use them on fruit or vegetable plants that you'll be eating.
EditSources and Citations EditQuick Summary
Cite error: <ref> tags exist, but no <references/> tag was found
|
| How to Care for Your Pool While It Snows Posted: 21 Dec 2018 08:00 AM PST Freezing water could spell danger to your home swimming pool in more ways than one. Closing your pool properly during the winter can save you a lot of work when the time comes to open the swimming pool for the summer. EditPreparing the pool for winter - Turn off the pool heater before you begin.
- Remove all pool accessories. Take away the stairs, ladders, rafts, toys and other items and store them properly.
- Winterize your pool pump and water lines. If you have an above-ground pool, you likely can thoroughly drain your pump and store it in a protected shelter. Remove the flexible water hoses and cap the water line openings to prevent drainage.
- Chemically balance the pool water. Starting the winter with the proper chemicals helps to protect your pool from scale (hard water buildup) and corrosion. Test and adjust the pH, calcium hardness, chlorine and total alkalinity levels as necessary.
- Shock the water. Add a shock product, following the product instructions to determine the proper amount according to the pool size. Shocking raises the chlorine levels.
- Run the filter. Allow the pump and filter to run for several hours – a minimum of eight to 12 if possible.
- Add winterizing chemicals if preferred. Specially packaged pool chemicals for winter closing make it simple to add the included items according to the pool size. Broadcast these chemicals from the deep end or by walking around the pool.
EditCleaning the pool and gear - Clean the pool. Wipe down or brush the sides first and then the pool floor to loosen dirt, algae and other contaminants. Skim the surface of the water and vacuum the floor to remove the debris. When left in your pool, algae and other contaminants can stain the surfaces and leave lasting damage.
- Clean the pool equipment. Remove remaining chlorine from the chlorinator. Clean out the skimmer basket. Backwash or clean the filter to type: Both cartridge filters and D.E. grids – filters made with diatomaceous earth – can be flushed thoroughly with a garden hose fitted with a sprayer nozzle to create enough water pressure to remove contaminants. Sand filters, on the other hand, require backwashing according to the manufacturer's instructions.
EditDuring the snow season - Lower the water level. With above-ground pools, you must lower the water to allow you to remove the pump. Drain to below the return line, but never more than to prevent stress on the pool cover. To prevent structural damage, never completely empty your above-ground pool. It is important to keep about of water on top of the winter cover to prevent damages caused by wind. You can help secure your liner in place by using "quick clips"; as they are called; in order to hold your cover to the pool frame.
- Keep snow weight to a minimum. Snow and ice, if allowed to weigh on the pool's cover, will eventually damage it. As most pool covers are kept on by a cord that runs around the pool; excessive weight will cause the cover to stretch and the cord to tighten further. Don't let the pool cover get heavy. Depending on whether your pool is above-ground or below-ground, the damage caused by winter ice and snow accumulating on the surface differs:
- With an above ground swimming pool, the weight of snow or rain weighs down on the cover essentially pulling the walls of the pool in towards the center, potentially causing damage to the walls and / or top rails of your swimming pool.
- If you have an in-ground swimming pool, heavy snow or an excessive amount of rainwater can cause the safety cover anchors to pop out or damage the pools coping.
- Try your best to keep snow weight to a minimum. When it begins to accumulate, do either of the following:
- Immediately remove excess water from the top of your pool cover with a small electric pool-cover pump. You can use a Frisbee to keep the pump from sucking up leaves and other junk. It is also a good idea to keep leaves and other debris from weighing down your cover further. Remove them whenever necessary.
- If the accumulation of snow gets to a point where it might be too heavy for the cord to hold; simply cut the cord and let the cover fall. This is your last-step-scenario, of course. However, cleaning the pool from debris is easier than dealing with insurance companies.
- Prevent untreated water from entering your pool. Pool damage will occur when weight is added and allowing this to happen can displace water, thereby mixing non-chemically treated water in your pool.
- Take care to avoid water displacement. During the winter months, water displacement is a huge concern.
- Double check on the water level; especially before heavy snow events.
- Look under the cover and record the water level. If the level is lower than when you closed the pool then you will need to do some snow removal.
- Do not add water to a frozen pool. Getting the snow off the top is the best thing that you can do to save your pool.
- Let it be as much as possible. A frozen pool is better left alone. Unless it gets covered with a fresh layer of snow, in which case this is the best time to remove (see above). With the ice below, it should be easier to remove most of the snow. However, use utmost caution when getting snow off your pool.
- Do not risk walking atop the ice.
- To remove snow, gently use a long broom to push snow off the cover. Do not use anything with sharp edges such as a shovel, as this can cause damage to the winter pool cover.
- Use a roof rake to pull the snow off the top. If the snow is lightweight, even a leaf blower will serve the purpose.
EditCaring for the pool's drainage - Don't forget the skimmer drain. Remove snow from inside and on top of the drain, to keep it from cracking.
- Use pool antifreeze. For in-ground pools, either use pool antifreeze (not car antifreeze!) or blow out all valves and water lines with either a powerful reverse vacuum or an air compressor. You can also use both in combination, first blowing and then cycling antifreeze through the lines.
- To add antifreeze: Add the product as instructed and circulate at least two minutes or as directed.
- Plug all lines with special winterizing plugs.
- Finally, blow out the drain underneath the pool from the opposite end before capping. When bubbles appear, immediately cap the drain line. The vapor lock caused will prevent the drain from gathering water and freezing in harsh climates.
- Perform winter maintenance regularly and keep the cover free of all snow, water and debris that can and will cause damage to the cover and pool.When springtime comes and your pool water thaws you will be all set; knowing that your hard work and patience really paid off well.
EditThings You'll Need - Suitable winter pool cover
- Electric pool cover pump
- Frisbee
- Pool antifreeze
- Long broom
- Roof rake
EditRelated wikiHows
|
Nenhum comentário:
Postar um comentário