|
Wisely Increase the Joy...
and 100 Other Ways to
Beat Seasonal Depression—Naturally!
By Gary Cools
Seasonal Affect Disorder is characterized by mild to severe depression during the fall and/or winter months. Increases in the number of cloudy days may increase this effect. Increases in the number of hours spent indoors may also increase the disorder. As seasons change and light duration varies, the pineal gland secretes more melatonin with less sunlight and less melatonin with more sunlight. We are, passively, affected by the seasons, and they affect our emotions and biology. When these changes are exaggerated by hereditary swings in brain chemistry, it can greatly affect the way we live.
Studies have been completed that indicate genetic effects may account for more than 29% where melatonin levels trigger inappropriate serotonin transmissions that are related to Seasonal Affect Disorder or SAD. Depression, lack of energy, craving for sweets, weight gain, and increased need for sleep signify SAD. The worst months are January and February. Females are affected more than males, with about 75% of those with SAD being women. The most prevalent age is 30ish, but cases of adolescent SAD have been noted and treated. The higher the latitude you live, the more the effect it has on you up to a point, but it does not keep getting worse as you approach the poles. And there seems to be a relationship with the person’s innate vulnerability profile and their degree of light exposure. It is important to recognize seventh to ninth grade girls’ emotional wellbeing, from the 40th to the 67th latitudes especially. Anyone with severe SAD may have episodes when they consider suicide, and professional evaluation is crucially important.
The retina was suspected to be the primary structure for light to make a difference, but more studies show that light placed on the back of the knee also has a measurable effect. This suggests that the bloodstream, not just the nerve pathways of the visual corridor, might change the biological clock as the seasons change. It is good to spend more time outside during the short daylight seasons, with light falling on large expanses of the body, but poor weather takes this option away from many of us. Full spectrum lights have been recommended, but the UV part of the light is potentially a problem because it can damage eyes and skin. A psychologist or psychiatrist may have a light box for a month’s tryout before you buy one for $250 to $500. Duration, intensity of the lumens, and distance from the face are all factors and should be determined by a professional. Do not use tanning lamps. Spending even an hour per day can produce beneficial results.
Daily exercise may help, especially when performed outdoors. For those who crave sweets in the winter, eating a balanced diet may dramatically improve one’s mood. And, as the mood improves, the craving for sweets may decrease.
Indicators for SAD can include negative changes in the following: phobic (fear oriented) behavior, anxiety, post traumatic stress disorder, panic disorder, angina, asthma, hypo/hyperglycemia, raising meds, use of psychostimulants, caffeine use, alcohol use, cocaine use, thyroid changes/medication adjustments, higher calcium levels in the blood, cortisol levels up, ATP and creatine levels up, hormonal shift, liver function suppressed, cytokines up, lowered immune (white blood cells down, t-cells down), colder extremities, WBC’s in urine, blood pressure up or down, tense muscles, headache, lymph node firmness, shallow breathing, cupped shoulders/neck extended forward/reduced eye contact, thymus challenged, bowel hyperemic, elevated brain activity (hyper vigilance), visual changes/blurred vision, loss of balance with sudden movement, tinnitus, food responses/needs up or down, insomnia or increased sleep.
| AND NOW THE BEST PART, means of rebalancing SAD and getting the body to be more self repairing and self healing in the low light seasons. |
Counseling: light therapy, PTSD, sleep counseling, stress cycle recognition, adrenalin habituation counseling.
Relaxation training: yoga, tai chi, chi gong, meditation, biofeedback, relaxation response, progressive muscle tensing, others.
Meditation: TCM, Raj yoga, diaphramatic breathing, reverse breathing, iron breathing, turtle breathing.
Mind/Body Healing: esoteric healing, self-hypnosis, subliminal tapes/CDs, biofeedback, others.
Homeopathy: Aurum Metallica, Cimifuga Racemosa, Helleborus Niger, Lilium Lancfolium, Psorinum, Ignatia, Aconite, Phosphorus, Selenium, Arnicum Album, Calcerea Carbonicum, Argentum Nitricum, Coffee Cruda.
Herbs: Passion Flower, Ho Shou Wu, St. John’s Wort*, Lemon Balm, Skullcap, Hops, Chamomile, Catnip, Lady Slipper, Rosemary. Supplements: Essential Fatty Acids 3-6-9, especially “3” fish oils, Vitamin D, E, B Complex, Magnesium Carbonate, Calcium Carbonate, Selenium, Folic Acid, Iodine.
Diet: Subtract the bad stuff. Caffeine, Alcohol, White Flour, White Sugar, Animal Fats, Most Fatty Oils Except Virgin Greek Olive & Flax, Junk Foods, many “franchise” foods. Add Complex carbs (8 grain breads and muffins bakery-made), fresh fruits and vegetables, oatmeal (slow cook), moderate protein from fish (cold water, not fish farmed) and poultry (antibiotic and hormone free), increased liquids—especially pure water.
Medical Massage: Reduce superficial muscle pain, lower cortisol, improve sleep, lower anxiety, help thorax move, break stress cycle.
Other Massage: Remove blockages, lower stress, improve circulation, slow nerve activity. Exercise/Activity: 15 minutes of aerobic exercise three times a week, 15 minutes cardiovascular exercise three times a week—do one type every other day, get one day off per week. 1 hour walk mitigates stress and depression done with a sense of wellbeing.
Acupuncture: Lower stress, protect the heart, raise immune, improve sleep, increase ease of breathing, lower mental excesses, lower blood pressure, decrease cravings.
Hormonal Balancing: Biologically identical hormone supplements if needed, Exercise moderates hormone levels; improved liver function moderates some hormonal imbalances, essential fatty acids assist, avoid microwaving in plastic containers, avoid hormonally stimulated red meat, poultry, and fish.
Adrenal Support: Add Pantothenic Acid, add DHEA, add L-Tyrosine before a stressful event, Vitamin C, Baked Licorice Root, sse Phosphatidyl Serene to lower cortisol levels and improve memory. Environmental: Get out-of-doors, focus eyes on distant objects frequently, gaze on nature, get sunshine on face/skin (makes Vitamin D and moderates Melatonin), increase range of retinal Stimulation (Simulated Sun Spectrum Lighting), feel wind on face, climb, roam through nature.
Arts: Pick as many as you like and sample generously. Take a course in an art of your choice.
Personal Conduct: Do something for free, work for a charity, give something away, Help/Teach/Train/Guide another person freely.
General: Eat a little less, pray a little more. |
In general, homeopathics, herbs, and pharmaceuticals require the interaction with a well trained professional for optimal results. Internet drugs are available with minimal interaction with a practitioner. Homeopathics and herbs are generally available with self-prescription. For serious condition like depression, consult with experts in their field.
The opposite of depression is expression.
Gary Cools has his office in Ludington, Michigan, and participates with Evergreen Integrated Health in Suttons Bay, MI. He also teaches at the Institute for Alternative Medicine in Howard City and gives seminars throughout Michigan and the Midwest. You may contact him at (231) 845-1250 or at healthfx@t-one.net.
* St. John’s Wort may react negatively with pharmaceuticals. Consult a professional herbalist or specifically-trained M.D. or pharmacist. |
