Creating Your Own Sunlight

Though the winter solstice has come and gone meaning that the days are getting longer, here in the Northern Midwest we are just heading into the darkest time of year.  With an average of less than one day per week of sun shine lasting till sometime in the spring, this is the time of year when millions of people in the Northern Hemisphere experience S.A.D. -Seasonal Affective Disorder.  S.A.D. can be detrimental on emotional and mental health. 

What is Seasonal Affective Disorder?  While many people will report to feeling a bit more 'blue' when the seasons change from the warmth of summer to the cold winter months, those who have SAD suffer from a more intense 'sadness'.  SAD is characterized by recurring episodes of depression and has been linked to a decrease in the naturally occurring hormone melatonin.  Symptoms can include, lethargy, withdrawal, oversleeping and overeating.  Phototherapy is the most recognized and considered to be the most effective treatment.

While our technological and societal growths maybe have been the founding culprit for this dis-ease of our emotions, we can turn to technology to fix the problem.  Sun lamps are a great way to bring sunshine into your life to be used at your convenience.  Beyond bringing in a mechanical device to assist with your body and minds need for bright natural sunlight there are other ways to bring light into your life at this time of year.  When the sun does come out, try hard to spend at least a half an hour bathing in the suns light.  Even if this means bundling up beneath layers of clothing for a brief wintery walk, your body is still able to absorb vitamin D through not just your skin, but your eyes as well. 

Other ways to naturally assist with the ease of seasonal depression is to incorporate foods that have naturally occurring vitamins, minerals, and chemicals that support the body’s own balances.  One of the best ways to alleviate the symptoms of depression is by correcting an unhealthy diet and eating more sensible and nutritious foods.  Cutting down on additives such as sugar can aid the body in the ability to better metabolize the nourishment good food provides.  Adding in a multivitamin or a multimineral supplement as well as a melatonin supplement should be a part of a routine dietary measure.

Focus on foods that provide the following minerals, vitamins, and chemical components: amino acids tryptophan and tyrosine; vitamin B6, niacinamide (niacin), and folate; and the mineral magnesium.  Natural sources of tryptophan occur in soybeans, nuts, turkey, and tuna. In order for proper absorption of tryptophan vitamin B6 is required. B6 and Niacin can be found in liver and other organ meats, whole grain cereals, fish, and legumes.   Folate more commonly known as folic acid can be found in fresh green leafy vegetables, asparagus, broccoli, tomatoes, and fruits.  A cup of rosemary tea with some valerian will provide a nice daily supplement of folate.

NOTE: always discuss any changes to diet or possible medical therapies with a medical professional before implementing into a new life style.

References:

Beers, Mark H MD [ed] (2003). Merck Manual of Medical Information.  New York, NY; Pocket Books.

Bricklin, Mark. Encyclopedia of Natural Healing. Emmaus, PA; Rodale Press.