CLEVELAND -- At least 20 percent of us are affected by the winter blues. And if you're one of them, here are five effective solutions. First, deliver a dietary triple threat: Increased omega 3s - found in flaxseed oil and oily fish like salmon, sardines and herring. Also make sure you have plenty of vitamin C from fresh fruits and veggies and maybe most importantly, vitamin D. People who suffer from SAD, seasonal affective disorder, usually aren't getting enough vitamin D.

Cleveland Clinic Executive Coach Joe Janesz says cloudy Cleveland diminishes our opportunities to get vitamin D naturally from sunlight. Low levels of vitamin D have been linked to depression. As for replacing sunshine you may want to consider a therapeutic light box.

"Spending 10 or 15 minutes a day in front of light acts on brain chemistry and will lift your spirits, " said Janesz.

The winter blues make you feel like doing nothing, which only increases the bad feelings. Exercise releases neurotransmitters that are proven mood elevators, so don't hibernate. Move! Just as important is getting the right amount of sleep. The winter blues make you want to sleep more - making you feel worse. And sleep deprivation has the same effect. So try for 7 - 9 hours a night. Another great way to beat the blahs, get a massage! It does wonders for your stress levels, blood pressure and general outlook.

"We're talking about you taking the time to be touched in order to elevate mood and know everything is well. And the brain registers that overall and that positive chi/energy surges throughout the body," said Janesz.

More Information From Lee Jordan

This has certainly been the week to talk about this topic, as many of us are feeling a little down because of the rough weather. (And I know that a lot of people, including my son, are loving the snow!) One important point about what we’re calling the “blues” is that people can be affected to varying degrees. Some who experience many symptoms every year during the “darker” months have something recognized as Seasonal Affective Disorder, or SAD. Our recommended therapies are just a few that can be effective in treating the symptoms, but a talking to a doctor could also lead you to appropriate antidepressants to treat SAD.

The light boxes I talked about are readily available on-line from many sources. Two mentioned to me as being reliable are sunbox.com and sadtherapylamps.com . They are not inexpensive, between $100 and $200 or more. But if you’re looking at them – make sure they emit no UV rays, have 10,000 LUX (the measured amount of light) and that the light is diffused. Follow the manufacturers directions for use.

Even if you can’t purchase a light box, focusing on the other four steps should help you feel a lot better. And if you pick only one thing, add the Vitamin D supplement! Our expert says that alone can make a difference. Also, he added that hydration – drinking a lot of water – is also important for your brain’s health, since it’s mostly water.

Thanks for watching, and remember to add your comments to current topics posted – like the best advice you ever received. I’m sure many of you have real gems to offer there!