Healing Depression with Light Therapy

Think about the dark dungeons of despair, the heart of darkness, the gloominess of a funereal mood.  This language tells us what people have always known.  Sadness rules where it is dark.  Now think about a person who has “Seen the Light”.  Think about brilliance.  Think about how we describe the  scintillating joy of love by singing, “You are my sunshine.”  We know that light makes us happier.  Now consider most plants.  They thrive in sunshine and easily wilt when brought indoors.  People, just like plants, were designed to be outside.  It is part of what makes us human.

Perhaps somewhere back in evolution, our ancestors roamed the forests then they moved out more into equatorial fields and savannahs, became able to run further, and started looking about further for food.  It was always bright near the equator where they lived. Much of the time, there was hardly even partial shade.  It makes sense that our modern human ancestors became intelligent in places which were indeed very sunny.  It is for such a life that our bodies are adapted.

As we became more civilized, about the time that recorded history began, our ancestors were still outdoors people.  The men were outdoors hunting, fishing, farming, and fighting.  The women were outdoors farming also, when they were not gathering food, grinding grains, weaving, cooking, or doing other things done mostly outside to take advantage of the sunlight.  In China, India and many parts of the developing world, people still spend a considerable amount of time outdoors.

As society evolved, we built dwellings and developed electricity thus beginning the process of moving much of our lives indoors.  In fact, it has now become very common for most of us to spend the majority of our days indoors.  A research study revealed that even in the beautiful city of San Diego, a year round sunny and temperate climate, the average individual spends only about 1 hour per day outdoors.

We know now that many people who have limited amounts of sunshine exposure are prone to developing SAD, seasonal affective disorder.  This is a type of depression that can range from mild symptoms to full-blown classic symptoms of a major mood disorder.  People may report feeling irritable, sad, lonely or just plain tired and fatigued.  They report difficulty in falling asleep as well as difficulty in waking up.

Many people with seasonal affective disorder experience increased carbohydrate craving such as eating sweets, and they sometimes gain weight and need larger clothing in the winter.  Other people however may report the loss of appetite and even lose weight.  Some people with SAD feel withdrawn and want to curl up like a hibernating bear while they may have fewer symptoms of sadness and guilt than in other forms of major depression.

Classically, SAD has been described as a winter malady but there is some evidence that in parts of the country with intense heat during summer months, indoor lifestyles have induced SAD in some individuals as well.

There is good news for depressed people!  You can often make yourself happier simply by lighting up your life!  With some advice from your doctor, you can relieve depressive symptoms by getting more bright light.  Just as darkness makes us sad, bright light tends to restore us to a normal level of cheer.  This simple and very helpful principle helps us treat depression naturally.

The most important aspect of treatment lighting is that it be very bright.  So far as we know, sunlight and artificial lighting work equally well.  However, in various climates, environments, and social situations, using sunlight may be impractical, so most people will need to buy, rent, or borrow special artificial lighting.

The most common device used for bright light therapy is a fluorescent light box which produces a light intensity of 2,500 to 10,000 lux at a comfortable distance (1-2′).  Full-spectrum light is not necessary since intensity is most important, but a balanced-spectrum light minus UV-B emissions is considered ideal. Fewer headaches and eyestrain are associated with using balanced spectrum light. Most light boxes cost from $250 to $525.  There are individual differences, but a 1/2 hour treatment at 10,000 lux or a 1 hour session at 5,000 lux once a day is the average. Most are comfortable with the 10,000 lux intensity level, and choose a unit that produces 10,000 lux at a usable and comfortable 13-16″ distance from the light box.

The most successful treatments for SAD involve identifying how the change in daylight shifts an individual’s daily circadian rhythms, especially in their sleep cycle.  Most people with SAD symptoms show changes in their sleep/wake patterns and melatonin levels. Bright light is known to be a powerful regulator of melatonin as well as the sleep/wake cycle.   S.A.D. and “Winter Blues” sufferers tend to show two common patterns in their sleep phase disruptions: Delayed or Advanced.

About 80% of people show the delayed pattern of sleep disruption.  For these individuals, melatonin production and onset of sleep begins later at night, and continues into the normal morning waking hours. These people have trouble waking up in the morning, and often feel sluggish for hours after awakening, even if they have slept longer than usual. Phototherapy sessions appear to be most effective for this group if delivered between 6-8 a.m. Some of these people also experience a time during late afternoon or early evening when they become tired and sleep again. Of those in the phase-delayed group about 50% have this tired time. Then late evening arrives and their energy levels increase, which makes going to bed at a normal time difficult. This may subsequently result in poor sleep quality. For those individuals, an optional second session of 5 to10 minutes at 10,000 lux between 3-7 p.m. helps change this pattern and often improves overall sleep quality. This additional light may, however, cause some users difficulty going to sleep due to the energizing effect of the second light session.

About 20% of people with SAD  feel best in the morning, then around noon their energy levels steadily decline. Often they retire for the night hours earlier than normal. Their 30 minute session at 10,000 lux is usually placed from 3-7 p.m., depending on when the urge to sleep occurs and how late the light may be used without keeping them awake. Timing is more individual for this group, and may require trial and error for optimum effect. Short, periodic sessions throughout the afternoon at high intensity, or long exposure at a lower intensity may also be considered. A second session in the morning is often not beneficial for this group.

Regular daily usage at the same time each day is best until symptoms disappear. After that period an individual may be able to cut session time or split a half-hour AM session into 15 minutes a.m. and p.m. Once established, most people can skip a couple of days without ill-effects, but by the third day without light therapy most individuals will see symptoms return. Light therapy sessions should begin at the time of the year before symptoms become obvious or distressing, and most patients will discontinue use in the spring when they receive enough natural light. The times when usage is necessary can be greatly affected by the amount of sunlight or cloudy rainy weather.

It is possible to overuse a light box.  Irritability, agitation and initial eyestrain for 1-3 days appear to be the main side effects. Some drugs make patients photosensitive, as can contact lenses, and those patients may need to be conservative when starting light therapy. People on antidepressants can often reduce their dosage, with their doctors consent, once light therapy works. For most folks, light therapy is the most natural and safe treatment for SAD, as well as the most cost-effective.

Exposure to bright light from a light therapy box is thought to alter your circadian rhythms and suppress your body’s natural release of melatonin. Together, these cause biochemical changes in your brain that help reduce or control symptoms of seasonal affective disorder and several other conditions as well.

Given the effectiveness of treatments for SAD it would be a shame for anyone not to seek help. It is true that SAD is often correctly self-diagnosed and anyone can purchase light devices, but other illness factors may be at play, and seeking the guidance of a qualified medical practitioner in both the diagnosis and treatment of SAD is the wisest thing to do.  (Usage patterns outlined herein represent those most typically given by current clinical practices. They are not intended to encourage self-prescription or to contradict an individual’s prescribed therapy.)

How to Get More “Sunshine” in Your Diet

In case you haven’t noticed, vitamin D is one of the hottest supplements on the market these days. Every magazine, newspaper article and internet health site has information about this vitamin. Long known as the “sunshine vitamin”, vitamin D isn’t an actual vitamin. We now know that vitamin D is really more of a hormone than a vitamin. It’s effects in the body are wide-spread and more of us may be deficient than we ever thought before.

Vitamin D was discovered 87 years ago by a team of scientists at Johns Hopkins University who cured mice with rickets (weak and bent leg bones) by feeding them cod liver oil. Oily fish like sardines today remain one of the few natural food sources of vitamin D.

It was later found that certain wavelengths of ultraviolet light prompt our bodies to synthesize vitamin D, eventually making a hormone called calcitriol that, among other things, controls how the body uses calcium and mineralizes bone.

Once this was understood, vitamin D was produced synthetically and foods, mainly milk, were fortified with it. An eight-ounce glass of milk contains about 100 International Units (IUs) of vitamin D. 

Unlike most other nutrients, there is no “Recommended Daily Allowance” or RDA, for vitamin D. Instead, the Department of Agriculture uses a measure called “Adequate Intake Value” based on what’s needed to keep bones healthy. The adequate intake value for people up to age 50 has been set at 200 IUs per day, (a typical daily multivitamin pill contains 400 IUs), but most experts now agree that while this may prevent rickets, the amounts should be raised. Last year, for example, the American Academy of Pediatrics doubled its recommendation for children, including infants, to 400 IUs

.

Vitamin D deficiency has been linked to health issues such as bone loss, rickets, depression, inflammation, autoimmune diseases like multiple sclerosis, cardiovascular disease and even colon cancer. Exactly how it is involved remains somewhat a mystery.

However, the science of genetics is now beginning to reveal more clues about how vitamin D interacts with our genes to either create health or disease if our genes don’t promote healthy vitamin D utilization. In addition, we now know that a form of vitamin K called K2 is necessary to actually help shunt vitamin D to the bones for its effect in that organ system of the body. It may also help vitamin D perform its magic in the nervous system, heart, lungs, stomach, kidneys and cartilage.  Although the exact mechanism of its action has not been determined, K2 appears to interact with another protein that functions as a cellular growth regulator. This means it is involved in cell adhesion and cell proliferation.

While recommended doses of the vitamin are still unclear, doses of up to 5,000 IUs daily have been deemed safe. As our environment has urbanized and we spend less time in the sun as well as more time wearing sunscreen for skin cancer prevention, many of us may not be getting enough of this vital hormone. Including sardines in your daily diet is probably not for everyone and the amount of milk being consumed in adults continues to drop. So the reality is that everyone could benefit from a daily dose of vitamin D.

Whether in a pill form or isotonic formulation, consider adding vitamin D to your overall health regimen. If you have known issues around bone health, inflammation or cardiac issues, you should definitely confer with your physician about the added benefits of vitamin D supplementation. And most of all, consider buying a vitamin D supplement that contains vitamin K2. This vitamin allows your body to absorb vitamin D and shunt it directly to the vital areas of the body for maximum benefit. In addition, it prevents vitamin D from being stored in the liver and changing the metabolism of certain drugs such as blood thinners.

Walnut Cranberry Squash “Rice”

This recipe is easy and delicious!  It actually doesn’t even require any cooking at all!  While it is called “rice”, it is really shredded butternut squash (uncooked) combined with nuts, cranberries and spices to give the texture and feel of a rice dish.  You could mix some cooked wild rice with it for another twist or even boil the squash prior to mixing if you prefer.

The cranberries are packed with antioxidants, the nuts are loaded with healthy fats and the squash contains beta-carotene, a precursor to vitamin A.  All you need is a food processor for this recipe.  In addition, clean up is a breeze with no dirty pots to scour!

Ingredients:

• 1 small butternut squash, about 1 pound, peeled, seeded and cut into 2 inch squares
• 1/2 small yellow onion, about 1/2 cup cup, chopped
• 1 tablespoon cumin seeds
• 1 tablespoon coriander powder
• 1/2 cilantro leaves, chopped (also known as coriander leaf, dried)
• 1 cup dried cranberries
• 1 cup walnuts, crushed
• 2 teaspoons sea salt

Instructions:

1. Put small batches of cubed squash in a food processor and process into small shreds.
2. Put processed squash into a large mixing bowl.
3. Add onion, cumin, coriander, cilantro, cranberries, walnuts and salt.
4. Mix well and serve.

Tastes great as a side dish, inside a wrap or mixed with greens as a salad.  With it’s Middle East flavor, it goes well with roasted leg of lamb or grilled chicken.  It will keep for about 2 days in the fridge.

*Hint:  A potato peeler works great to peel the skin from a squash.  Cut squash in half to scoop out seeds.  Then cube.

How to Naturally Defeat Heartburn

Most of us get heartburn at least on occasion.  It can be very unpleasant and even frightening as it can mimic a heart attack.  However, it’s  usually nothing to worry about unless it occurs on a chronic and consistent basis.  If you get it often, it could be caused by acid reflux disease and needs more attention.

Acid reflux is officially known as Gastroesophageal Reflux Disease, or GERD.  It is defined as chronic abnormal reflux of stomach acid into the esophagus, and is caused by the dysfunction of the lower esophageal sphincter (LES).  This is a small ring of muscle at the opening of the stomach.  When it doesn’t remain closed as much as it should, it allows acid to come back up out of the stomach and into the esophagus.  This can erode the lining of the esophagus, causing ulcers to form.  Ulcers can then lead to scar tissue and strictures, making food difficulty to swallow and occasionally “sticking” in the esophagus.  It can also increase the likelihood of esophageal cancer.  GERD is something to take seriously, try to prevent and ultimately treat to resolve.

If you have the following symptoms, you could have acid reflux and thus GERD:

* Frequent, persistent heartburn - This is the most recognizable symptom, as well as the most common.  Most acid reflux sufferers have heartburn several times a month or more.  But some do not have heartburn at all.  Heartburn is classically described as a burning or pressure sensation located over the lower sternum and upper abdomen, the epigastrium.

* Regurgitation of acid – Many people with GERD report regurgitation of acid into the back of the throat, and sometimes all the way into the mouth.  It may or may not be accompanied by food from the stomach.  This can even occur at night while asleep leading to coughing and wheezing as the stomach acid irritates the throat and vocal cords.

* Persistent cough – Some acid reflux sufferers develop a dry cough.  This usually occurs when certain nerves in the lower esophagus are stimulated by the refluxed acid.  But it can also be caused by acid reaching the throat and irritating it.

* Choking sensation – Acid reflux sufferers sometimes feel like there is a piece of food stuck in their throats, when in reality there is not.  The sensation may simply  be inflamed esophageal tissue or actual scar tissue and strictures.

* Wheezing or hoarseness - This is caused by the damage done to the throat and esophagus.  It is particularly common in the morning.  Acid reflux can aggravate existing asthma, and in rare cases it has been known to cause it.

Lifestyle Changes to Stop Acid Reflux

If you have some of the symptoms above, you may need to see a doctor.  If you are diagnosed with acid reflux, there are a number of medications (known as proton pump inhibitors) that your doctor could try.  There are also supplements and herbal remedies that can help as well.  But more importantly, there are also some lifestyle changes that can provide relief and go a long way to eliminating the program as an issue at all.  These include:

* Avoiding alcohol and tobacco – Both of these can aggravate the symptoms of acid reflux.  Alcohol causes the stomach to produce more acid and relaxes the lower esophageal sphincter that prevents reflux of stomach acids.  Smoking also has these effects, and it also reduces the production of saliva, which provides a natural defense against refluxed acid.

* Losing weight – Being overweight can make acid reflux worse.  This is because of increased pressure on the abdomen which in turn causes increased acid refluxing into the esophagus. Using the low glycemic impact anti-inflammatory approach is the best way to lose the weight and improve the GERD.

* Avoiding certain foods – Foods that aggravate acid reflux include fried or fatty foods, citrus fruits, tomatoes, chocolate, and anything spicy.  High glycemic impact foods also contribute to GERD by keeping the tissues of the esophagus inflamed as a response to the blood sugar spikes and fat storage of the body.  So a low glycemic impact anti-inflammatory diet will often improve symptoms of GERD as well.  It’s also a good idea to eat smaller meals, as large meals can increase abdominal pressure and thus contribute to GERD.

* Elevating the head of your bed – Acid reflux often worsens at night because it’s easier for acid to escape the stomach when you’re lying flat.  Raising the head of your bed can help.  Sitting up for a few hours after a meal is also helpful.

Natural Treatments for Acid Reflux

Acid reflux can range in severity from a minor annoyance to a debilitating condition.  Again it is a potentially dangerous condition, as it has been linked to cancer of the esophagus as well as erosions and strictures of the esophagus itself.  That’s why it is so important to prevent it and treat it quickly when it occurs.

There are numerous prescription and non-prescription drugs on the market for acid reflux.  They have provided relief to many sufferers, but some people do not respond to them.  And they’re not without side effects, either.  Some studies have linked proton pump inhibitors, the type of drug usually prescribed for acid reflux, to an increased incidence of pneumonia.  Some of these drugs can also cause other gastrointestinal problems, and they may interfere with the absorption of vitamins such as calcium as well as other drugs.

In addition, a little known fact supports the concept that once a person begins a course of proton pump inhibitors, the stomach acid adjusts so that when you discontinue the drug, your stomach rebounds with a surge of acid, effectively starting the cycle all over again.  This keeps people married to their stomach medicines over a lifetime.

These concerns lead many acid reflux sufferers to seek more natural treatment options.  Here are some things you can do to get rid of acid reflux naturally.

Acid reflux can range in severity from a minor annoyance to a debilitating condition.  It is a potentially dangerous condition, as it has been linked to cancer of the esophagus as well as erosions and strictures of the esophagus itself.  That’s why it is so important to prevent it and treat it quickly when it occurs.

There are numerous prescription and non-prescription drugs on the market for acid reflux.  They have provided relief to many sufferers, but some people do not respond to them.  And they’re not without side effects, either.  Some studies have linked proton pump inhibitors, the type of drug usually prescribed for acid reflux, to an increased incidence of pneumonia.  Some of these drugs can also cause other gastrointestinal problems, and they may interfere with the absorption of vitamins such as calcium as well as other drugs.

In addition, a little known fact supports the concept that once a person begins a course of proton pump inhibitors, the stomach acid adjusts so that when you discontinue the drug, your stomach rebounds with a surge of acid, effectively starting the cycle all over again.  This keeps people married to their stomach medicines over a lifetime.

These concerns lead many acid reflux sufferers to seek more natural treatment options.  Here are some things you can do to get rid of acid reflux naturally.

Herbs and Supplements

* Aloe vera juice – Aloe is best known as an effective treatment for sunburn and other skin irritations.  But it has also been shown to be excellent for acid reflux.  It is loaded with soothing molecules to reduce inflammation and neutralize oxidative stress that leads to inflammation.  It can be taken in juice form two or three times a day.  Mixed with kiwi and strawberry or pomegranite, it makes a delicious drink.

* Concentrates of Complete Greens are also helpful in lowering the ph of the body, reducing the acidity of the stomach.  They can be found in tablets or powder for drink forms.

* Digestive enzymes made from plant enzymes aid in the digestion of foods so your stomach doesn’t need to work so hard cranking out so much acid.

* OPC and ORAC rich concentrates of foods such as grape seed extract, pycnogenol or pine bark extract and the concentrates of many of the berries are powerful anti-inflammatory supplements to soothe the esophagus.  Just use the aloe initially in order to not cause pain from the ph effect of the isotonic nature of these OPC and ORAC supplements before the mucosa has had a chance to heal a bit.  These supplements give you the equivalent of several cups of these specific anti-inflammatory foods without the massive volume of food that is required when eaten as the whole food.

* Licorice – Licorice has anti-inflammatory properties, and it has been studied for use in the prevention of ulcers and gastritis.  It is also a natural antacid.  It may be taken in tea, or you can buy chewable deglycyrrhizinated licorice tablets.  These are best if you are concerned about blood pressure or water retention.

* Ginger – Ginger is one of the most popular herbs for digestive problems, and it can be very effective against acid reflux.  Think ginger ale.  It helps by relieving pain and inflammation and killing bacteria that aggravate the condition.  It is important to use it in moderation, however, because overdoing it could make your heartburn worse.  And it is best taken as a tea, not a carbonated beverage with sugar.

Foods

* Sweet foods – Excessively sweet foods will trigger inflammatory actions and thus contribute to GERD.  However,  low glycemic impact carbs  can slowly release glucose and help keep inflammation at bay.  Whole grain breads work well for this.

* Vegetables – There are also some vegetables that have antacid properties.  These include potatoes (sweet), broccoli, cauliflower, leafy greens, and avocado.

* Foods to avoid - Avoiding certain foods can help prevent acid reflux symptoms, or at least reduce their severity.  Some of these are citrus fruits, sour berries, fermented foods, alcohol, caffeine, tomatoes, mustard, and spicy foods.

Acid reflux can be treated naturally.  These treatments are often just as effective as prescription drugs, and they have a much lower risk of harmful side effects.  Still, it is best to consult a healthcare professional for advice.  Some herbs can interact with other herbs or medicines, and they may not be suitable for people with certain health problems.

However, the “heart-burn proof” food choices are for everyone.  They improve health, promote weight loss and fight inflammation all at the same time!

Wild Rice with Vegetables

Wild rice is one of those great low glycemic impact carbohydrates that has tremendous versatility.  You can add virtually any vegetable you like and instantly have a whole new dish.  You can combine other whole grains or rices as well to bring a burst of flavor to each mouthful.  I particularly like rice with vegetables as the extra fiber of the vegetables makes the rice even slower to digest, thus releasing glucose in a super slow fashion.  Try this recipe below then branch out and experiment with different vegetables or even nuts with dried fruit.  Yum…

Ingredients:
1/2 cup wild rice
1 red onion, sliced
2 celery sticks, cut in julienne sticks
2 carrots, cut in julienne sticks
2 oz butter
2/3 cup vegetable stock
2 medium zucchinis, cut in thicker sticks
a few toasted almond flakes to garnish
Salt and ground black pepper to taste

Instructions:
Soak the rice overnight in water to reduce the cooking time.

Drain rice and cook according to package instructions for about 15 to 20 minutes or until soft and most of the grains have burst open. Drain and set aside.

In the meantime, melt the butter in a saucepan and gently sautÈ the onion, carrots and celery for about 2 minutes. Pour in the stock and season with salt and pepper. Bring the mixture to a boil and simmer for a further 2 minutes. Stir in the zucchini sticks and cook for a further minute. Add the rice, mix well and reheat gently.

Top with the toasted almond flakes and serve immediately.

Serves 4

Adjust Your Brakes to Lose Weight

The New Year is here and everyone is bursting with new resolutions.  Healthy eating and losing weight are often on the top of everyone’s list.  Here’s one key change you can make to get your waist back after the ravages of the holidays:  Adjust your brakes.

What does that mean?  It simply means don’t eat until you are full, simply eat until your stomach is only about 80% full.

But how can you actually know when you have reached that magic 80% number?  Well, here are some tricks that will actually allow you to know when you have reached that place before you suddenly find yourself full and stuffed.  These are tips to help you eat less and stop earlier in the process.

Get new glasses: Not the kind that sets on your nose but the kind that sets on your dinner table.  Choose tall and narrow glasses over short and wide glasses.  You will find that you drink about 25 to 30 percent less.  In addition, get some new plates and bowls as well.  If you use a 15 inch or 11 inch plate (really more like platters), you will automatically serve yourself more food and subsequently eat more food.  However, a 9 inch plate can be fully filled without fully filling your stomach.

Leave food in the kitchen: Research has shown that people who serve themselves from the kitchen counter then walk away to sit at the table eat about 14% less on average than their counterparts who serve themselves from the table.

Change the landscape of your kitchen: You know how information overload can make decision-making impossible?  Well, too much food and too many choices in the kitchen, like snacks on the counter and platters of food to feed a small army, can impair your brain’s ability to make a smart food choice.  What you see is what you are most likely to eat.  So hide away candy or just give it away and set out a bowl of fresh fruit.  Put all the fresh produce in plan sight in your fridge.  In the pantry, keep only a couple of packages of a single type of healthy treat (unroasted nuts or dried fruit) in small quantities.  Ditch the supersize quantities from the discount aisle.

Supersize with your eyes: Make it simple.  Make your food look bigger by enhancing the healthy aspects of your food.  Make your hamburger patty half its normal size and then pile on the lettuce, tomatoes and onions to make your burger look big and delicious.  Then put it on that 9 inch plate.

Change the variety on your table: The more choices you put on the table for dinner, the more likely you are to eat all of it.  Instead, make your meal menu a main dish with two side veggies.  It’s healthy, filling and easy to make.

Sit down to eat: Absolutely refuse to eat on the go, in your car or while watching television.  Eat only at your table.  Never take food into the living room or to the computer.  Sit down and pay attention to what you are eating.  Being mindfulness of your food will result in eating less and feeling full as well as satisfied much sooner.

By consistently applying these brakes to your eating habits, you will find yourself falling into a natural pattern of eating that will support healthy weight for life.  And who knows?  You may never find “lose weight” on your New Year’s resolution list ever again!