Most of us can get a little down in the winter months. In fact, just the thought of a long, wet Washington winter can be depressing! This year I've decided to call in a pre-emptive strike on the winter blues, or SAD: Seasonal Affective Disorder. It is said this affects between 1-10% of the population in the U.S., depending on location.In my research, I came across two therapies that I feel directly address the cause of SAD: lack of sunlight. The first, obviously, is light therapy. You simply sit near a special light box, for a specified time each day, depending on the lux of the light box, usually 2500 to 10,000 lux. The stronger the lux, the less time you need near the light box. Everyone is different, so there may be a bit of a learning curve to figure out how much time you need. Too much can overstimulate, resulting in jitters, insomnia, and generally feeling like you took too many No-Doz. We know that real sunlight regulates our hormones, sleep patterns, and helps us make vitamin D3. It is thought that the simulated sunlight stimulates chemicals made by our brain that affect our mood.
The second therapy is vitamin D3 supplementation. Unlike real sunlight, a light box cannot trick your body into manufacturing this vitamin/hormone. Even when you eat foods that contain some type of Vitamin D, your body has to convert it through the liver & kidneys into Vitamin D3. Many foods are fortified with Vitamin D, and yet many people are still deficient, especially the elderly. As we age, we actually need more time in the sunlight in order to make D3 than we did when we were younger. Add to that the liberal use of sunscreen, and it's no wonder we are lacking. Foods that are high in Vitamin D include all types of seafood, mushrooms, and fortified products such as milk, orange juice, cereals, and soy products. Since the body still has to convert this to D3, it may make sense to supplement with D3, especially if you are older. A vitamin/mineral supplement that includes calcium is a good choice; just make sure it uses Cholecalciferol, which is D3. A tablespoon of cod liver oil before bedtime is another good addition. The RDA for Vitamin D is 200 IU, 400 for infants. Many people successfully supplement with 2,000 or more IUs daily. However, as Vitamin D is fat soluble, it can build up in your system over time to toxic levels, so it's best to get your levels checked periodically. Vitamin D helps to regulate our metabolism & blood pressure, fortifies our immune system, and has a synergistic relationship with calcium, phosphorus, and Vitamin A. It has been shown to be effective against colon cancer and is instrumental in maintaining a healthy brain as well as bones.
There are many other alternative solutions to the winter blues, including chiropractic & acupuncture, herbs like St. John's Wort & Lemon Balm, supplements like B Complex Vitamins, SamE, Omega 3 fatty acids, & Melatonin, and regular exercise. But address the cause first. I think the combination of light therapy and Vitamin D3 supplementation will be a great place to start! Whatever you choose to try, remember that most therapies have the risk of at least mild side effects, so be sure to research and talk with your natural health care provider.
Are you living well?
peace,
Laura
