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‘Tis The Season to Be Moody?
You mean ’tis the season to be jolly,’ right? Well, yes and no. During the fall and winter months as the daylight continues to lessen, and the weather which outside is usually frightening forces more and more people indoors some happens to many individuals.
Many normally cheerful individuals are transformed into sad folks. SAD Seasonal Affective Disorders affect one on four individuals in North America and Western Europe. Many individuals are smitten with a host of up unwanted symptoms, including, but not limited to: General fatigue, frequent mood swings associated with depression, weight gain (I like to call it the holiday spread), and a craving for sweets. Researchers associate the craving for sweet as a calming effect in the place of lower levels of two specific hormones (serotonin and melatonin), which the body in the presence of direct sunlight manufactures.
Research conducted in 1988 by Dr. Robert McGrath at Faireigh Dickinson University in New Jersey found this pattern of symptoms consistent in all patents suffering from this disorder. Follow-up studies over the years have found as the days shorten there is less full spectrum light (sunlight) reaches a gland deep in our brain called the pineal gland, commonly referred to as the “third eye.”
Noted Los Angels psychiatrist Dr. Pricilla Slage stated in her excellent text on treating depression “The Way Up from Down”, (1987 Random House), (1988 Saint Martin Press) that psychoanalysis was an effective treatment in her patients suffering from SAD. Since the depression was not constant enough to warrant the many potential side-effects of anti-depressive drugs, Dr. Slage advocated certain vitamins (B-complex family), essential fatty acids (Cod Liver Oil or Flaxseed Oil), minerals (Calcium), amino acids (tyrosine and tryptophan, herbs (St John’s Wort, kava kava, chamomile.) These natural and safe alternatives have been utilized by thousands of individuals around the world during the shortened days of late fall and winter with great success.
Sweet Sleep: How to Find It
For many people it is tough to get a good nights sleep, as evidenced by America’s appetite for over-the-counter sleep medications. Over 80 million dollars was spent for sleep medications, with more than 200 million prescriptions written in 1997 alone!
Sleep medications often have many unwanted side effects, including, but not limited to: dry mouth, the feeling of having a “hangover.” It is a common side effect to wake from a drug induced sleep to feel just as tired or more so even if sleep has lasted 8-10 hours. Dr. Slage found that amino acids such as L-Tryptophan would raise the hormone serotonin levels. Serotonin levels are also raised as a result of increased levels of melatonin, which is produced naturally in the pineal gland as a direct result of full spectrum light, again, sunlight. For sunlight to have this effect direct exposure to sunlight for a minimum of 20 minutes daily is required.
For those individuals who leave for work in the dark, work indoors during the daylight hours and then return home in the dark of the day in late fall and winter is where the problems associated with SAD manifest themselves.
Light Boxes
These have been available since the late 1980’s that are available in desktop versions for under $100.00. These boxes provide bright full spectrum light that simulates the natural sunlight and have been found to be very effective as a treatment for those individuals who either cannot or do not wish to take supplements or change their diets.
In addition to the sleep benefits associated with raising the levels of serotonin naturally there have been a marked reduction in anxiety, and a improvements in many types of pain tolerance, including those individuals who suffer from fibromylegia.
Researchers, including Dr. Slage have found that amino acids, herbs, minerals do not work like sleeping pills, in the sense that “you do not feel it, and it does not knock you out.” Instead, it allows you to fall asleep more easily, and to enter the deep stage of sleep known as REM (Rapid Eye Movement.) In this deep stage of sleep the hormone serotonin is produced, as well as growth hormone, both essential for growth, repair, and normal function of the human body.
Of course you should consult your physician or pharmacist or other qualified health care professional, especially if you are on any type of medication (MAO inhibitors), for example can have dramatic and dangerous effects when taken with certain naturally occurring substances. Studies have demonstrated that the correct dose for most individuals is one gram (1,000 mgs.) of L-Tryptophan taken 30 minutes prior to retiring with a small dose of B-vitamins (B-complex 25- 50 mgs.) with 4-6 ounces of fruit juice.
The B-vitamins act as precursors (helpers) that assist amino acids in the transportation through the body. Fruit juice stimulates the production of the hormone insulin from the pancreas which them acts as a “ferry boat” in the transportation of both the amino acids and B-vitamins throughout the body. For those individuals suffering from more severe sleep disorders higher dosages if L-Tryptophan may be indicated. Doses under medical supervision of up to 10 grams have been used successfully.
Calcium taken with either the above combination or alone for those on medications such as MAO inhibitors has demonstrated in dosages of 500-1,000 mgs, combined with fruit juice or small healthy snack 30 minutes prior to retiring has a calming effect and can hasten the trip to “Lilly White’s Party.”
The synthetically available hormone precursor melatonin has received both positive and negative feed back during the past 3 years. Doctors warn, and rightly so of the potential dangers if this substance is taken indiscriminately by individuals who are either on other medications or who take high doses. Research has shown that melatonin is effective in the smallest possible dose, typically .1 to .3 mgs. This dose is measured in micro-grams and therefore it is wise to consult your health care provider.
Pain and SAD
Individuals who experience and suffer from SAD have been found to have higher levels of anxiety and a lower threshold to pain. Additionally these individuals are more susceptible to aches and pains of all kinds, including symptoms of arthritis and fibromylegia. Certain amino acids, including the above mentioned L-Tryptophan and the amino acid L-Tyrosine, as well as essential fatty acids (found in fish oils, Cod Liver Oil, soy, pumpkin, canola and flax oils) have been proven to reduce pain and improve mood.
Tyrosine plays an important role in the production of important neuro-transmitters in the brain (epinephrine and norepinephrine), commonly referred to as the “feel good” hormones. These “good guys” aid us in maintaining mental sharpness and alertness improve cognitive and mathematical skills and help us to be in “good spirits.”
This particular amino acid is depleted in those individuals who abuse caffeine, alcohol and illicit drugs (cocaine.)
Many times individuals will drink more caffeinated beverages to maintain alertness, and alcohol to calm their moods or help them to relax and fall asleep. These substances over time actually cause the symptoms to intensify.
Tyrosine is best used in the early morning and mid-morning (typically 800 mgs each dose), taken with small amounts of B-vitamins and fruit juice.
Essential fatty acids derived from cold, salt water fish (tuna, herring, mackerel, salmon, char, sardines) or soy, flax, as mentioned above supply the building blocks that repair and build nerves, connections, improve message exchange and improve reaction time. In addition these essential fatty acids (commonly referred to as omega 3 fatty acids reduce inflammation within the joints, and reduce skin inflammation.
Supplements of 1-2 grams either in capsule or liquid form daily have demonstrated conclusively good results in studies published in the British Journal of Medicine, 1993, Lancet (1997), and Journal of Rheumatology (1994) during the past 6 years.
From a dietary source you can improve your mood and overall general health by working to improve your diet in the following ways during the SAD days.
Foods to Avoid and Foods to Increase in Your Diet
I recommend that the following foods be avoided if you are trying to become free of painful joints and improving overall good mental health:
- White Sugar
- White Flour
- Coffee
- Alcohol
- Meat
- Dairy products
- Chocolate
- Carbonated Beverages (soda, pop)
The following foods should be limited:
- Wheat
- Corn
- White Rice
- Fruit punches (high sugar concentration)
The following foods should be increased in the diet:
- Vegetables (green, yellow, red, orange)
- Beans and Legumes and peas
- Seeds (Raw or dried by baking in your oven)
- Millet
- Brown Rice.
- Oatmeal
- Soy products such as Tofu
- Cold water oily fish (Tuna, Salmon, Haddock, Sardines, Anchovies)
- Herb Teas (especially decaffeinated Green Tea)
- 100 percent whole grain flours (wheat, rye, flax)
- fresh fruit (especially berries and melons.)
- A source of fish oils (Salmon, Sardines, Anchovies, fresh Tuna, Cod and Haddock.)
People who suffer from the symptoms of SAD should consider their alternatives to suffering medications, weight gain and the general feelings associated with “old man winter.”
It is possible to turn the “winter blues into a Holiday Melody.”