mood regulation Archives - Amazing Health Advances

Tools to Exercise Your Brain and Improve Cognitive Function

AHA Publisher — Fri, 19 Feb 2021 08:00:03 +0000

Will Cole via Dr. Caroline Leaf – Your brain is one of the most complex organs in your body and is responsible for your movements, mood, and thoughts. Without your brain you wouldn’t be able to function on any level and when it isn’t working optimally, it shows. We often like to separate mental health from physical health but in reality, mental health is physical health. Our brain is part of our body, and there are measurable physiological implications that can drive brain health problems. And with brain problems on the rise, I see more and more people seeking out my expertise in my telehealth functional medicine clinic than ever before. And while every person’s health case is different, there are a few tools that I regularly implement and recommend to my patients for their proven benefits when it comes to brain health. Keep reading for my top 5 brain-boosting tools. 1. Intermittent Fasting A study published in Trends in Cognitive Sciences theorize that the continuous consumption of food causes changes in epigenetic molecular DNA and protein that negatively impact cognition that can even be passed down to future generations. And while there are multiple benefits to fasting, improved brain health is at the top of the list. In my newest book Intuitive Fasting, I dive into all the ways fasting can enhance cognitive function coupled with a 4-Week plan designed to guide you through varying intermittent fasting windows. Each week of the plan is tailored to focus on a different aspect of your health so that by the end of the four weeks, you will have all the tools necessary to achieve metabolic flexibility and thriving brain function. 2. Clean Keto Diet A clean, plant-centric ketogenic diet (which I call Ketotarian) is a great way to support optimal brain health. Both the ketogenic diet and intermittent fasting can help you reach nutritional ketosis quicker and amplify the many other benefits of fasting including improved cognitive function. That’s what I call a win-win. Ketone bodies like beta-hydroxybutyrate (BHB) act as a signaling molecule in brain cells and can induce the expressions of proteins such as brain-derived neurotrophic factor (BDNF). This protein is known for promoting cellular resilience and synaptic plasticity. This means that BDNF works to support the survival of existing brain cells and encourages the growth of new ones. Lowered synaptic plasticity has been shown to contribute to a range of brain health, psychiatric, and neurodegenerative disorders, including Alzheimer’s disease, autism, schizophrenia, and addition. 4. Time outdoors In addition to providing you with the most bioavailable source of vitamin D (which is linked to decreased memory and brain fog), the sun also provides healing infrared light, which is essential to calming inflammation levels that can further perpetuate poor memory and cognitive function. 5. Meditation Neuroplasticity is your brain’s ability to regenerate itself by making new neural connections. This slowly decreases over time but meditation can increase the thickness of the brain’s prefrontal cortex. This helps to slow down cognitive decline and preserve neuroplasticity. Regular meditation is alsoassociated with more activity in the dorsolateral prefrontal cortex and the angular cingulate cortex, the areas of the brain responsible for memory and focus. And if you are looking to find your zen, meditation can increase brain gray matter volume in the right angular and posterior parahippocampal gyri areas of the brain that is responsible for mood stabilization. Just 10-20 minutes of meditation a day is enough to reap these powerful benefits! 6. Learn something Learning something new has been shown to strengthen the connections in your brain and improve overall memory function. And the benefits don’t stop there. The feel-good endorphin dopamine is associated with being rewarded, and when we learn something new, dopamine is released in your brain. While I suggest working with a functional medicine practitioner directly who can uncover the root cause of your symptoms and develop a customized plan for optimizing your brain health, these tools can be a great starting point for finally achieving the mental clarity you’ve been searching for. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Hack Brain Chemicals to Boost Happiness

AHA Publisher — Mon, 28 Dec 2020 08:00:45 +0000

Christine Ruggeri, CHHC via Dr. Axe – Most people understand that the brain regulates mood, but how exactly does that happen? While scientists continue to explore and learn about how brain function is linked to emotional health, they do know that brain chemicals play a critical role. Our brain chemicals serve as messengers, sending signals to nerves throughout the brain that impact the way we feel. Did you know that there are simple ways to boost the release and action of our happy hormones? It’s true — small actions can positively impact mood, energy and state-of-mind all because of feel-good brain chemicals. What Are Brain Chemicals? There are millions, or even billions, of chemical reactions occurring in the brain at any given moment. These reactions make up the dynamic system that controls mood, perception and more. Neurotransmitters are the chemicals that send messages from neuron to neuron. Neurons (or nerves) are present throughout the brain and work to send and receive messages. Researchers have found that electrical and chemical signals allow for communication within and between neurons. This is how the brain communicates with itself. Neurotransmitters can be classified into two categories: excitatory and inhibitory. Excitatory messengers work to stimulate brain activity, while inhibitory messengers slow down the chemical reactions. Types/Varieties When it comes to understanding the chemical network within the brain, you need to know about the key players: dopamine, oxytocin, serotonin and endorphins. These brain chemicals, or “feel good hormones,” have a major impact on your mood, and they play a role in your mental, emotional and physical health. When we feel happy, safe, proud or connected, our bodies release these brain chemicals. 1. Dopamine Dopamine is known as the “feel good hormone” because it supports reward regulations in the brain. It plays a critical role in everyday behaviors, like how we feel, move and eat. In moments of pleasure or reward, we get a rush of this brain chemical. On the flip side, when dopamine levels are too low, we can feel helpless and less motivated. Dopamine is strongly linked to the brain’s reward system. It promotes feelings of reinforcement and motivation and modulates learning. Research also links dopamine to behavioral effects on movement, cognition and timing. After finishing a task, being complimented or celebrating a small victory, you get a rush of dopamine. 2. Oxytocin Oxytocin is known as the “love hormone” because it plays a role in many aspects of social bonding and sexual pleasure. The effects of oxytocinproduction are the opposite of what occurs after a cortisol release. We feel calmer, with a sense of joy and security. Research indicates that oxytocin enforces pro-social behaviors and bonding. When we are excited about a social engagement, we actually get a burst of oxytocin, which makes us want to socialize even more. Oxytocin also boosts our ability to react to stress in a healthy way. 3. Serotonin Serotonin plays a role in a range of neuropsychological processes. As a brain chemical, it works to regulate mood, energy balance, motor function, pain perception, appetite and cardiovascular function. Research on serotonin shows that the neurotransmitter is involved in the regulation of many key activities, including behaviors, mood and memory. This is why serotonin is used as a primary treatment for a number of disorders, including major depressive disorder, PTSD, anxiety, aggressive behavior, panic disorder and obsessive-compulsive disorder. 4. Endorphins Endorphins are a group of chemical substances that are known as “opiate peptides.” Endorphins like enkephalins and dynorphins are associated with feelings of euphoria, pleasure, sexuality and pain relief. Endorphins promote a sense of well-being and even feelings of bliss. On the other hand, low levels of endorphins are linked to emotional and physical pain, risk-taking behaviors, and an increased risk of addiction. Endorphins serve as natural opiate peptide chemicals that have a lot in common with prescription anti-anxiety drugs and opiates. Studies show that when these brain chemicals are released, they help manage pain, provide a sense of euphoria and promote feelings of pleasure. How to Hack Happiness Hormones 1. Eat Healthy Foods Did you know that simply eating nourishing foods can promote the production of your happy hormones, like dopamine? In fact, some foods are called “brain foods” because they help release neurotransmitters. Some of the best foods for your happy hormones include: good-quality protein beans nuts seeds healthy fats antioxidant fruits and veggies 2. Play With Your Pet Playing with a pet can certainly boost your brain chemicals, especially oxytocin, which is your “love hormone.” If you have a pet, petting him or her or playing around is actually great for your own mood and well-being. No pet? That’s what friends and neighbors are for! 3. Hug Someone Want to boost your oxytocin naturally? Bring it in for the real thing. Hugs bring on feelings of comfort, togetherness and joy. Humans benefit from several hugs a day — and make sure they last about 20 seconds or longer. The “extended hug” is really what gets your love hormone going. 4. Take a Walk Outdoors I’m sure this isn’t the first time you’re reading that walks outside are good for your health. It’s grounding and brings on feelings of peace and relaxation. It does this by promoting the production of serotonin, which regulates your mood, energy levels and pain perception. 5. Exercise Exercise or any form of physical activity is a great way to boost serotonin levels. This can be running, swimming, cycling, weight lifting, yoga and more. Moving your body and getting your blood pumping leave you feeling energized and in a better mood. 6. Give Someone a Compliment Did you know that giving someone a compliment can improve your mood too? Little gestures like this increase the release of oxytocin, making you feel loved, forgiving, protected and secure. 7. Joke Around With Friends Laughing increases endorphins, the brain chemicals that are associated with pleasure, motivation and social connection. Simply joking around with friends can impact your mood and even help relieve pain. 8. Watch Comedy If you aren’t in a social setting, you can still boost those endorphins by watching a comedy and LOLing. Any form of laughter is going to boost those brain chemicals and help improve feelings of sadness or isolation. 9. Hold Hands What better way to increase oxytocin levels than to do a little hand-holding? Holding hands promotes the release of your love hormone and causes feelings of togetherness. Oxytocin also makes you feel safe and happy, and it helps your body deal with stress properly. 10. Show Kindness Small acts of kindness can lead to happiness and a sense of peace. That’s because it helps increase the work of brain chemicals like oxytocin and dopamine. Do something simple, like holding the door for a stranger, getting involved in a fundraiser or even simply smiling at a co-worker. 11. Spend Time in the Sun Ever wonder why you feel so relaxed after spending time in the sun? It helps increase serotonin, for starters. Serotonin improves your mood, memory, digestion and wound healing, so don’t miss your daily dose of sunshine if you can help it. 12. Get a Massage The sense of touch promotes the production of oxytocin and leaves you feeling less stressed, more connected and at peace. Getting a professional massage is a great way to boost your overall wellness, or asking a loved one for a short massage works too! Massage therapy boosts happy hormones and even raises your immunity. 13. Complete a Task You know that feeling you get when you complete a task? It’s a feeling of accomplishment, some excitement, a little warmth within. That’s a boost of dopamine, your reward center saying you’ve done a great job. Whenever you complete a mask, celebrate for a few seconds, and feel your neurotransmitters do their work. Risks and Side Effects These are easy and natural ways to boost your happy hormones, or brain chemicals. There are no risks or side effects to taking these small steps to promote a better mood and greater happiness. If you try these actions but feel like you can’t get out of a slump, seek advice from your health care professional. Conclusion Neurotransmitters are brain chemicals that send messages from one neuron (or nerve) to another. Millions, if not billions, of messages are sent throughout your brain at any given moment. The release of brain chemicals, or happy hormones, has a significant impact on your mood, perception, energy, digestion and more. The happy hormones that you can boost naturally are serotonin, dopamine, oxytocin and endorphins. Simple acts like laughing with friends, holding hands, eating a healthy meal and walking outdoors can help increase the levels of these feel-good hormones. To read the original article click here. For more articles from Dr. Axe click here.

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The Mental & Physical Health Benefits of Circadian Fasting + Simple Schedule Tweaks That Can Boost Your Mood & Reduce Stress

AHA Publisher — Tue, 24 Nov 2020 08:00:15 +0000

Dr. Caroline Leaf – I am sure by now you have heard of the benefits of intermittent fasting. But can skipping meals or only eating during certain time periods really improve our health? In this podcast (episode #228) and blog, I speak with intermittent fasting expert Dr. Amy Shah about how fasting can greatly improve your mental and physical wellbeing, the different types of fasting, why Dr. Amy prefers circadian fasting, how women can fast safely, common fasting mistakes, how to get started, if fasting is safe for people with eating disorders, and more! When it comes to our health, what we eat, how we eat and our other lifestyle choices can have a dramatic impact on our gut health, which, in turn, can impact the brain and body. The gut-brain connection is incredibly powerful. If your gut is inflamed and you fix that, your brain will feel better, and vice versa. Even though we are learning more and more about the gut-brain connection, our overall health and immunity, many people are not told about this when they are feeling ill or battling with their health. Yes, Western medicine is good for many things, but it doesn’t know everything! One of the best ways to harness the power of the gut-brain connection to improve our mental and physical health is through intermittent fasting. Yet, before you just stop eating for several hours, it is important to understand that fasting impacts men and women differently. Unfortunately, most of the research is done on male animals—we are only now starting to study the different impact certain types of fasting have on women. There are many differences between the male and female body, including our hormones and how we process stressors, which need to be considered when we study fasting and how it impacts our overall health. There are also differences between each individual. When it comes when we eat and when we don’t eat, there is no “one size fits all”! Women are impacted more by stressors like long-term dieting, excessive exercise and aggressive, long-term fasting, which will disturb your hormones and health. That is not to say that women cannot benefit from intermittent fasting, but they need to be aware the risks of aggressive, long-term fasting on the brain and body. GnRH is the master hormone that is linked to our circadian rhythm—it pulses in accordance with this rhythm, telling the pituitary gland to release its hormones, which signals to the ovaries and adrenal glands to release hormones like estrogen in a feedback loop. In women, this system is very sensitive to external stressors. If we fast, exercise or diet aggressively, it affects the pulsing of the GnRH, which has repercussions throughout the brain and body. Some signs of this are: feeling fatigued, bloated or anxious, sudden mood changes, weight fluctuations, and upset sleeping patterns. For most women, aggressive fasting can dramatically impact their hormones and affect their health in the short and long term, especially when they start fasting or do longer fasting intervals on a regular basis. We need to be very careful about listening to what we hear on the media or from the wellness industry! Long-term fasting is not for everyone, just like an Iron Man challenge or ultra-marathon is not for everyone. If you do decide to go this route, train for it, and monitor its effects on your health with the help of a medical professional. We cannot escape the fact that how we live our lives affects our wellbeing. As Amy notes, our hormonal pulses and circadian rhythms are completely intertwined. Every cell in our body has a “clock” that follows these 24-hour rhythms. In fact, 80% of our genes are based on our circadian rhythm! Our bodies are meant to have a rhythm—we are not made to do everything at once. When our circadian rhythm is out of whack, we can suffer from many kinds of health issues, including mood disorders, brain health problems, diabetes, heart disease and so on. On the other hand, if we tweak our schedule just a little bit and let our brain and body know when it is day and when it is night, we can improve our overall wellbeing by improving our sleeping patterns, metabolism, mood and so on. Circadian fasting is one great way to tap into these natural rhythms and create an environment that boosts our mental and physical resilience. If we stop eating 2 to 3 hours before bed, this will prepare our body, telling it that it is nighttime and it should go into “gut repair mode” and deep clean the cells. This can only be done when we do not have more glucose from food entering our bodies. If we eat late at night or before bed, however, the body does not go into this deep clean mode, which can affect our health. Circadian fasting also helps our body harness the power of the metabolic switch. The body generally uses sugar as fuel—this is its preferred source of energy. When we have used up all this glucose and the body needs energy, it switches fuel sources and uses stored fat (fatty acids). This is known as the metabolic switch, which turns on when we are hungry or fasting. When the body does this, it can have many downstream health benefits, such as suppressing excess inflammation, increasing stress resilience and improving cognitive function and emotional health. Circadian fasting essentially trains your body to switch fuel sources. Yes, at the beginning this can be tough and we can feel a little off, but our body will get used to this shift over time. It is a type of good stress—circadian fasting gives the body a little push to get stronger, like a good workout. And it is a lot easier to do than many other fasting regimens because it can be incorporated into a busy schedule. If you have battled with fasting in the past and are not sure how to make the process easier or effective, Amy has some great tips to help you harness the power of circadian fasting: Don’t start too extreme, as changing your eating schedule can be challenging, especially if you are used to eating late at night! Start from 7pm-7am, and slowly increase the number of hours you fast at night over time. Give your body time to adjust! You can also alternate the number of hours you fast for during the week—listen to what your body needs and find out what works for you. Expose yourself to daylight first thing in the morning before 10 am for around 20 minutes, even if it is cloudy outside, which will help balance your circadian rhythm and boost your metabolic switch. Do a fasted workout/movement early in the morning. Get moving before you eat breakfast! But don’t push yourself too hard too quickly—find out what works for you and start there. Try get 7 to 8 hours of sleep at night. This doesn’t have to happen every night, but we should aim for good sleeping patterns around 5 times a week. Our peak eating times is between 12 and 5 pm, so you want to eat your main meals during this time. Eat a smaller meal before noon or after 5 pm if desired, and stop eating 2 to 4 hours before bed. Eat lots of plant fibers, which help improve our gut health by feeding the good bacteria in the gut that are essential for brain health, immunity and hormone function. Around 2 to 3 hours before bed, turn off your artificial light devices, such as your smart phones or TV. It is also a good idea to switch the light bulbs in the bedroom to yellow light or use candle light. Research has shown that just one bout of bright light at night can delay your melatonin for up to 90 minutes! Avoid these common fasting mistakes: Fasting too long. Eating too much sugar in your eating window, which will make it harder for your body to turn on its metabolic switch, and, when your sugar levels fall, you will experience hunger cravings and jitters that will affect your ability to avoid eating and experience all the benefits of intermittent fasting. Thinking that fasting is a shortcut or magic bullet that will take away all our issues. It is an important part of a healthy lifestyle, not a quick-fix solution. It is also important to remember that fasting may not be for everyone, especially someone with a history of disordered eating. Fasting is not generally good for someone who has a history of eating issues, especially if they cannot do it in a safe way, as it can trigger a restrictive eating response. In a situation like this, it is better to focus on what the person is eating, and how they can cut out processed and refined foods and improve their diet. To read the original article click here. For more articles from Dr. Leaf click here.

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Green Light Therapy Benefits for Migraines & Pain Management

AHA Publisher — Fri, 13 Nov 2020 08:00:44 +0000

Jillian Levy, CHHC via Dr. Axe – Light therapy involves the use of different wavelengths of light in order to have therapeutic effects related to pain, sleep and mood regulation. Green light therapy is one emerging light treatment that may be capable of decreasing migraine intensity and pain due to conditions such as fibromyalgia. While more research is needed to confirm how effective green lighting is, there’s also reason to believe it may help improve sleep quality and moods. The best part? Studies so far suggest that use of green light exposure is very safe, especially compared to long-term use of pain-killing medications, and it’s affordable too. What Is Green Light Therapy? Green light therapy is exposure to green light, which is a narrow wavelength of light. Green light has been shown in some research to be less aggravating than other light wavelengths (such as blue, red, white and amber light) that can sometimes trigger migraines and possibly worsen pain. Does light therapy really work? According to a Harvard Medical School specialist in headache research named Rami Burstein, treatments using green lighting can be helpful for many people who deal with headaches and other types of chronic pain. Burnstein is responsible for helping create the “Allay lamp,” which uses a narrow band of green light that seems to have soothing effects on the brain. Ordinary green light bulbs emit light in a wide wavelength range between 490–565 nanometers. To be even more effective, Bernstein believes that green light must be in an even more narrow band of light between 510 to 530 nanometers. In order to benefit from green lighting, someone must be exposed to this specific, narrow band of green light from a special lamp or device, ideally while also blocking out other light wavelengths that can have the opposite effects on pain-modulating systems in the brain. Benefits for Migraines and Pain What is green light therapy used for? Recently it’s been recommended most for people who suffer from migraines. Research suggests that photophobia, or extreme sensitivity to light, is involved in more than 80 percent of migraine attacks, yet green lighting seems to have a neutral or positive effect on the brain compared to other light wavelengths. How does green light help migraines? Light affects things like your pain tolerance and mood via the visual cortex by activating receptors in the eyes that send signals to the brain. Light wavelengths travel from the retinas in the backs of the eyes into the part of the brain where neurons are found that can contribute to issues including headaches. Because certain types of light, including blue and white light, can trigger headaches in some people some who are sensitive to these wavelengths, some now choose to wear migraine glasses to block some light from reaching their eyes, while others experiment with using green light exposure to counteract the effects of other types of light. Certain studies suggest that green light seems capable of impacting pain-modulating systems in the brain, which can help prevent exacerbation of migraine headaches and potentially ease photophobia among migraine sufferers. It’s thought this is due to green light producing smaller electrical signals in the eyes and brain compared to other wavelengths. Experts also believe that green lighting can stimulate release of endogenous endorphins and stimulate the cannabinoid system, which results in improved moods and higher pain tolerance. What else can green lighting be used or? Other potential uses of green light therapy include: Helping reduce discomfort among people dealing with chronic pain, such as those with fibromyalgia. Potentially having mood-boosting effects and even helping treat depression. Contributing to better sleep (unlike blue light emitted from electronic devices, which tends to disrupt sleep). Supporting skin healing. According to the Allay Lamp website, “green light targets dark circles, pigmentation, broken capillaries and sunspots, and as a result could have an impact on skin pigmentation. It also calms irritated or over-stimulated skin.” Research is still underway to determine how different forms of light, including green, blue and white light wavelengths, may impact the amount of pain people feel after surgery or when dealing with fibromyalgia. So far, the few studies that have been done using humans and animals suggest that green light entering the eyes may help people cope with pain better, although there’s still lots more to learn. An ongoing 2018 randomized, clinical trial involving fibromyalgia patients and those with regular migraines is being conducted to determine whether the use of LED green light strips at home every day for three months can have positive effects on pain and quality of life. The investigators’ hypothesis is that participants exposed to green and blue light will have less use of analgesics and will have better life quality. According to researchers involved in the study: investigators have shown green and blue Light emitting diode, (LED) light produced antinociception (analgesia) and reversed neuropathic pain associated with several models of chronic pain… the analgesic effects seen are mainly due to systemic effect through the visual system. Preliminary experiments on rats suggest that this effect is mediated through the endogenous opioids and cannabinoid system. Green light also seems to have a beneficial effect on sleep and moods, according to studies done by Steven Lockley, Ph.D., a researcher in the Division of Sleep Medicine at Brigham and Women’s Hospital. How often should you do light therapy? This is still being determined based on going study results. Some people have reported using green light devices when they feel a migraine coming on, while others take preventive measures and choose to use one daily for about an hour or more. In the clinical trial mentioned above, patients with pain are being treated with green light by sitting in a dark room for two hours daily over the course of three months. Other Complementary Therapies If you’re someone who struggles with intense headaches, recurring aches and pains, or depression, some of these complementary therapies are likely to be beneficial: Consider light-blocking glasses — While exposure to natural lightbenefits most people, such as by helping them maintain normal vitamin D levels and by promoting synthesis of the “feel good” neurotransmitter serotonin, some people may be sensitive to bright light and experience headaches as a result. Special types of light-blocking sunglasses may be helpful in this case. You can look for migraine glasses sold online or ask your doctor for a recommendation. Avoiding headache triggers such as bright lights indoors, loud noises, dehydration, over-exercise and sleep deprivation is also important for managing symptoms. Red light therapy — Depending on the cause of someone’s pain, red light therapy may help reduce discomfort by decreasing inflammation and promoting healing. Red light is a low-light wavelength that penetrates through the skin and is thought to naturally jump-start the process of tissue recovery and other forms of rejuvenation. It’s now being used to reduce swelling and chronic joint disorders; promote healing of wounds, deeper tissues and nerves; and treat neurological disorders and chronic pain. Stress reduction — Chronic stress can worsen muscular tension, headaches and sleep quality. However, there are many steps you can take to keep stress under control. Here are some stress-relieving activities to experiment with: Keeping a journal to identify patterns and track symptoms. Exercising daily. Getting enough sleep each night, and sticking to a regular sleep schedule. Relaxing before bedtime by taking a warm bath, reading, stretching, taking a walk outside or listening to soothing music. Avoiding too much caffeine and alcohol. Trying meditation, breathing exercises, yoga and tai chi. Visiting practitioner who specialized in massage therapy or biofeedback therapy. Risks and Side Effects The use of green lighting to help prevent and treat pain seems to be relatively low-risk and is also somewhat affordable compared to many other treatments. It’s possible to buy green light bulbs for under $10 at hardware stores, although they aren’t as effective the Allay lamp mentioned above, which costs about $200. According to some experts who have been involved in preliminary studies, practically no one has reported any negative side effects so far due to green light therapy. However, at this time most experts feel that reliable research on the topic of green light is still lacking. Green light therapy still needs a large, placebo-controlled trial before it will be prescribed by most doctors, but preliminary findings do seem promising. Conclusion Green light therapy involves the use of green lighting, a narrow wavelength of light, that seems to help manage migraines and other types of pain. Studies conducted so far suggest that green light can reduce migraine/headache intensity, decrease chronic pain due to conditions such as fibromyalgia, and potentially increase positive emotions and sleep quality. For those who regularly deal with headaches, exposure to green lighting may soothe areas of the brain that make pain worse, while “migraine glasses” that block out disrupting light may also be helpful. This form of light therapy, which is considered to be very low-risk and affordable, also seems to have a wide variety of potential uses related to improvements in moods and decreased depression, as well as improvements in skin health.

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How To Use Light To Reduce Depression and Anxiety — and Sleep Better — During This Pandemic

AHA Publisher — Wed, 01 Apr 2020 07:00:25 +0000

Rensselaer Polytechnic Institute (RPI) via Newswise – …according to Figueiro, the key to avoiding depression, anxiety, and insomnia is a “light fitness routine.” Mariana Figueiro, a professor and the director at the Lighting Research Center (LRC) at Rensselaer Polytechnic Institute, is among the world’s leading experts in the area of light and health. According to Figueiro, the key to avoiding depression, anxiety, and insomnia is a “light fitness routine.” Exposure to a robust 24-hour light–dark cycle promotes circadian entrainment, which has many health benefits such as increased alertness and feelings of vitality during the day, improved mood, and better sleep at night. Healthy, regular sleep patterns are even thought to have a protective effect against coronavirus. Here are a few tips from Figueiro about how to use the power of light to feel better every day. “If the sky is clear and the sun is shining, go for a walk during the day. Try to go outside in the morning, every day, at the same time, for a period of 30 minutes or so,” Figueiro said. If you must quarantine indoors, Figueiro suggests increasing the amount of light by a factor of four (x4) during the daytime. Morning light provides the most benefit in terms of avoiding circadian disruption that can lead to depression, anxiety, and insomnia. If you have one table lamp in your home office or kitchen (or wherever you spend the most time during the morning and early afternoon), add three more lamps for a total of four. Don’t forget to turn the extra lights off in the evening, mimicking sunset. On cloudy days, supplemental electric lighting is even more important for entraining the circadian clock, and to avoid circadian disruption. Light also proves an immediate alerting effect akin to coffee or tea. In the evening, consider using warm, low-level (dim) lighting. Avoid screen time late in the evening, before bedtime. The intense glow from an electronic screen can significantly delay sleep, which translates to fewer hours of sleep per night. “A robust pattern of light during the day and darkness at night is important for our health and well-being,” Figueiro advised. “Open the window curtains or shades. Seek light during the day, especially during the morning. Go out for a walk during lunchtime. Dim the lights in the evening, mimicking sunset.” To read the original article click here.

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