Sure-fire winter blues busters

by Erin Roush
Director of Wellness Services

Does prolonged darkness have you feeling blue? The internal clocks of individuals with the winter blues go into night mode earlier and lag behind natural daylight time in the morning. Natural body rhythms are thrown off and symptoms of depression result. What to do? Shed a little light on the situation. Light boxes, providing a minimum of 10,000 lux, can be used to signal the pineal gland to stop melatonin production.

With light therapy, timing is everything. Studies show that soaking up the light at noon is worthless and evening doses have little value. Ideally, SAD sufferers should wake up early and sit directly in front of the light box. This early morning exposure tells the timekeeping neurons in the brain that the day has begun and the nocturnal synthesis of melatonin comes to an end.

With or without light therapy, a nutritional foundation through healthy eating and supplements is crucial for maintaining balanced brain chemistry all year round, beginning with the right fats. Essential fatty acids, specifically Omega 3 fats, are critical to the manufacture and function of the brain chemicals that control mood. Food sources of Omega 3 fatty acids include: flax, walnuts, hemp, and ocean fish (particularly sardines, anchovies, krill, salmon and mackerel). Unless you are consuming about four ounces of wild Alaskan salmon daily (available in the freezer section at Freshlife), it is nearly impossible to achieve a therapeutic dose of Omega 3 fats from your diet alone. You can trust the Freshlife shelves to offer high-quality, molecularly-distilled fish oil supplements. A therapeutic daily dose is three capsules for every 100 pounds of body weight. If you prefer a vegetarian option for Omega 3 supplementation, choose fresh flax oil, with a dose of one tablespoon per 100 pounds of body weight. “Bad fats” such as hydrogenated and partially hydrogenated oils, and the trans fats in all fried foods interfere with the body’s ability to use essential fats and therefore should be eliminated from the diet.

Incorporating the principles of a whole foods lifestyle will do the body good in balancing both brain chemistry and blood sugar. Begin by eliminating refined carbohydrates, caffeine and alcohol, which all negatively impact mood and rob the body of essential nutrients. Replace standard comfort foods with complex carbohydrates like whole grains and vegetables, and make an effort to get adequate protein and healthy fats everyday. Ask a Wellness Coach for a free handout on the ten principles of a whole-foods lifestyle.

We would also be happy to offer guidance in choosing a supplement protocol to support your unique struggle with winter blues, beginning with a quality multi-vitamin and mineral. Recommendations may include any combination of the following:

A daily multi, including trace minerals and a high dose of B vitamins, is the foundation upon which all other therapeutic nutrients can be added.

Vitamin D has received a lot of attention lately from both mainstream medicine and alternative practitioners. Among its multitude of benefits, there is a link between Vitamin D stores and serotonin levels. If light therapy or a trip to the tropics during the winter months are not an option, consider supplementing with Vitamin D3.

L-5-HTP, a natural derivative from the amino acid tryptophan, is a precursor molecule which enhances the production of serotonin. It is thus helpful for mood elevation, reducing anxiety, and naturally controlling appetite.

Acetyl L-Carnitine, another amino acid, helps increase attention, stimulate memory, and acts as a mild antidepressant. It may help allay the cognitive symptoms of inattentiveness that occur with depression.

In examining these alternative and complimentary therapeutic choices for depression, keep in mind that depression can be a very serious illness and should not be taken lightly. If your bout with depression is interfering with your ability to perform daily tasks, or your symptoms are not relieved by the change of the season, I encourage you to seek the the help of a trained professional. Don’t let the taboos of mental illness stop you from getting equipped to embrace your best life! Be well.