**Denver D: Altitude Lies Blocking Summer Mood?**
By Franklin Everett ShawThe sun is shining, the birds are singing, and the mountains are calling. But for some Denver residents, summer isn’t always a season of joy. It can be a surprisingly difficult time, bringing with it a unique form of seasonal affective disorder (SAD). While most associate SAD with winter’s darkness, summer SAD, though less common, is a real struggle, especially when compounded by Denver’s high altitude and intense sun.
Summer SAD in Denver presents a unique challenge. It’s not just about the lack of sunlight; it’s about the excess of it, coupled with the physiological stressors of living a mile above sea level. We’re going to dive deep into how to combat this, offering actionable strategies tailored specifically for Denverites.
First, let’s understand why summer SAD happens. While the exact cause isn’t fully understood, it’s believed to be linked to disruptions in the body’s natural rhythms due to increased heat and humidity, changes in sleep patterns, and social pressures. In Denver, these factors are amplified.
Dehydration is a major culprit. Denver’s dry air and high altitude mean you lose water faster. Even mild dehydration can lead to fatigue, irritability, and difficulty concentrating – all symptoms that can worsen SAD.
- Actionable Insight: Don’t just drink when you’re thirsty. Aim for a consistent intake of water throughout the day. A good rule of thumb is to drink half your body weight in ounces of water daily. For example, a 150-pound person should aim for 75 ounces. Carry a reusable water bottle and track your intake. Consider adding electrolytes, especially if you’re active, to help your body absorb water more effectively. Avoid sugary drinks, as they can actually dehydrate you further.
UV exposure is another significant factor. Denver gets about 300 days of sunshine a year, and the higher altitude means the sun’s rays are more intense. Excessive UV exposure can disrupt sleep patterns and affect neurotransmitter function, potentially contributing to mood disturbances.
- Actionable Insight: Sunscreen is crucial, but it’s not enough. Invest in UV-protective clothing, especially for outdoor activities. Look for clothing with an Ultraviolet Protection Factor (UPF) of 30 or higher. Wear a wide-brimmed hat to shield your face and neck. Seek shade during peak sun hours (10 am to 4 pm). Don’t forget sunglasses with UV protection to protect your eyes, as eye strain can also contribute to headaches and fatigue.
Vitamin D is often touted as a mood booster, but in Denver, it’s a bit more complicated. While the sun is a great source of Vitamin D, excessive sun exposure, as we’ve discussed, can be detrimental. Furthermore, many people are still deficient, even with ample sunshine.
- Actionable Insight: Get your Vitamin D levels checked. A simple blood test can determine if you’re deficient. Don’t blindly supplement; work with your doctor to determine the appropriate dosage. Consider Vitamin D3 supplements, as they are more readily absorbed by the body. Incorporate Vitamin D-rich foods into your diet, such as fatty fish (salmon, tuna), egg yolks, and fortified milk. Remember that sunscreen blocks Vitamin D absorption, so consider short periods of sun exposure without sunscreen (10-15 minutes) during off-peak hours, if your doctor advises it.
Sleep is paramount. Summer can disrupt sleep patterns due to longer days and increased social activities. In Denver, the altitude can also affect sleep quality, leading to insomnia or restless sleep.
- Actionable Insight: Create a consistent sleep schedule, even on weekends. Aim for 7-9 hours of sleep per night. Make your bedroom a sleep sanctuary: dark, quiet, and cool. Consider blackout curtains to block out the early morning sun. Avoid caffeine and alcohol before bed. If you’re struggling with altitude-related sleep issues, talk to your doctor about potential solutions, such as supplemental oxygen or medication.
Social pressures can also contribute to summer SAD. The pressure to be constantly active and social can be overwhelming, especially if you’re feeling down.
- Actionable Insight: It’s okay to say no. Prioritize activities that genuinely bring you joy and relaxation. Don’t feel obligated to attend every social event. Schedule downtime for yourself to recharge. Connect with supportive friends and family who understand your struggles. Consider joining a support group for people with SAD.
Diet plays a crucial role. Summer often brings with it a temptation to indulge in sugary treats and processed foods. These can lead to energy crashes and mood swings.
- Actionable Insight: Focus on a balanced diet rich in fruits, vegetables, and whole grains. Limit your intake of processed foods, sugary drinks, and excessive caffeine. Incorporate foods that are known to boost mood, such as those rich in omega-3 fatty acids (salmon, flaxseeds) and tryptophan (turkey, nuts). Stay hydrated by eating water-rich fruits and vegetables like watermelon and cucumbers.
Exercise is a powerful tool for combating SAD. However, in Denver, it’s important to be mindful of the altitude.
- Actionable Insight: Start slowly and gradually increase the intensity of your workouts. Listen to your body and don’t push yourself too hard, especially when you’re first acclimating to the altitude. Choose activities that you enjoy, whether it’s hiking, biking, swimming, or yoga. Exercise outdoors in the morning or evening to avoid the hottest part of the day. Stay hydrated and wear sunscreen.
Mindfulness and meditation can help you manage stress and improve your mood. Even a few minutes of daily practice can make a difference.
- Actionable Insight: Find a quiet place where you can relax and focus on your breath. There are many free guided meditation apps available. Consider joining a mindfulness class or workshop. Practice gratitude by writing down things you’re thankful for each day.
Finally, don’t hesitate to seek professional help. If you’re struggling with SAD, a therapist or psychiatrist can provide support and treatment.
- Actionable Insight: Talk to your doctor about your symptoms. They can rule out any underlying medical conditions and refer you to a mental health professional. Cognitive behavioral therapy (CBT) and light therapy are effective treatments for SAD. Don’t be afraid to ask for help.
Summer SAD in Denver is a unique challenge, but it’s one that can be overcome. By understanding the specific factors that contribute to it, such as dehydration, UV exposure, and altitude-related sleep issues, and by implementing these actionable strategies, you can reclaim your summer and enjoy all that Denver has to offer. Remember, you’re not alone, and help is available.