Are you worried about seasonal affective disorder, winter blues, and how you are going to make it through this season?
Don’t worry! In today’s podcast Dr. Alison shares more on how to support your mental, emotional, and physical health so you can enjoy your winter.
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Listen to the Podcast:
Watch the Video:
Read the transcript notes:
What is seasonal affective disorder:
- Hard time getting to sleep and difficulty waking up in the morning.
- Low energy
- Increased appetite (especially for sweets and starches)
- Weight gain
- Poor concentration
- Tendency to isolate
- Low mood
What causes SAD
· Low vitamin D
· lack of sunlight (especially for those in more northern and southern areas)
· Shorter days mean more melatonin and less serotonin
· Holidays with increased sugar, carbs, snacks wreck blood sugar balance, leading to poor neurotransmitter health, depression, gut dysfunction
· Stress of holidays: financial, family, grief and loss, boundaries, abuse, overwhelm
· Immune stress: sugar, vaccinations, viral load, mold in home, less fresh air, less exercise
What can help
· Watch yourself with sugar this season – keeping a healthy blood sugar balance throughout the day and not overeating (more detail in podcast)
· If you are taking an antacid you are not breaking down proteins to help make neurotransmitters and you need zinc, and magnesium, B6, B12, and folic acid
· Bright light therapy: use a lightbox daily in the morning for at least 10-30 minutes
· Use a dawn and dusk simulator
· Infrared Sauna – heat, light, healing
· Support serotonin with 5HTP, tryptophan, iron, magnesium, zinc
· Vitamin D: patch or liquid. Get levels tested in spring and fall. Might be low due to magnesium deficiency, thyroid health, gut dysfunction.
· Eat more protein and fat – reduce sugar and carbs
· Increase omega supplements
· Exercise and movement
· Create a fun ritual at night – play games,
· Copaiba eo daily with adaptiv
· No alcohol: depressive effects from dynorphin last for 3-5 days in the brain
