seasonal affective disorder Archives - Amazing Health Advances

Seasonal Weight Gain in the Fall

The AHA! Team — Wed, 18 Sep 2024 08:13:49 +0000

Michael Greger M.D. FACLM via Nutrition Facts – SAD doesn’t just stand for the standard American diet. There’s a condition known as seasonal affective disorder that is characterized by increased appetite and cravings, as well as greater sleepiness and lethargy, that begins in autumn when light exposure starts to dwindle. This now appears to represent the far end of a normal spectrum of human behavior. We appear to eat more as the days get shorter. There is a “marked seasonal rhythm” to calorie intake with greater meal size, eating rate, hunger, and overall calorie intake in the fall. In preparation for winter, some animals hibernate, doubling their fat stores with autumnal abundance to deal with the subsequent scarcity of winter. Genes have been identified in humans that are similar to hibernation genes, which may help explain why we exhibit some of the same behaviors, and the autumn effect isn’t subtle. As you can see in the graph below and at 1:06 in my video Friday Favorites: Why People Gain Weight in the Fall, researchers calculated a 222-calorie difference between how many calories we consume in the fall versus the spring. This isn’t just because it’s colder, either, since we eat more in the fall than in the winter. It appears we’re just genetically programmed to prep for the deprivation of winter that no longer comes. It’s remarkable that, in this day and age of modern lighting and heating, our bodies would still pick up enough environmental cues of the changing seasons to have such a major influence on our eating patterns. Unsurprisingly, bright light therapy is used to treat seasonal affective disorder, nearly tripling the likelihood of remission, compared to placebo. Though it’s never been tested directly, it can’t hurt to take the dog out for some extra morning and daytime walks in the fall to try to fend off some of the coming holiday season weight gain. Bright light therapy is used to treat seasonal affective disorder People blame the holidays for overeating, but it may be that “rather than the holidays causing heightened intake, the seasonal heightening of intake in the fall may have caused the scheduling of holidays at that time.” Regardless, as you can see below and at 2:15 in my video, other “specific recommendations for the prevention of obesity and metabolic syndrome by improving the circadian system health,” based on varying degrees of evidence, include: sleeping during the night and being active during the day; sleeping enough—at least seven or eight hours a night; early to bed, early to rise; and short naps are fine. (Contrary to popular belief, daytime napping does not appear to adversely impact sleep at night.) Also recommended: avoiding bright light exposure at night; sleeping in total darkness when possible; making breakfast or lunch your biggest meal of the day; not eating or exercising right before bed; and completely avoiding eating at night. This was the last video in my chronobiology series. If you missed any of the others, check out the related posts below. Key Takeaways Seasonal affective disorder (SAD) is characterized by increased appetite, cravings, sleepiness, and lethargy, starting in autumn with reduced light exposure. This aligns with a seasonal rhythm in human behavior, showing greater calorie intake, meal size, eating rate, and hunger in the fall. Human genes similar to those in animals preparing for hibernation have been identified, suggesting a genetic predisposition to seasonal eating behaviors. The body may be genetically programmed to store more fat in preparation for potential winter scarcity. Research indicates a 222-calorie difference in caloric intake between fall and spring, with increased consumption in the fall. This phenomenon cannot be solely attributed to colder temperatures, as eating in the fall exceeds eating in the winter. Despite modern lighting and heating, environmental cues still influence seasonal eating patterns. Bright light therapy, which addresses SAD, may help mitigate some of the increased calorie intake during fall. Recommendations for preventing obesity and metabolic syndrome include maintaining a healthy circadian system by sleeping during the night, being active during the day, ensuring sufficient sleep (seven to eight hours), adopting an early bedtime and waking time, taking short naps if needed, avoiding bright light exposure at night, sleeping in darkness, making breakfast or lunch the main meal, refraining from eating or exercising right before bedtime, and avoiding nighttime eating. To read the original article click here.

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Foods That Can Reduce Anxiety, Depression & PTSD with Nutritional Psychiatrist Dr. Uma Naidoo

AHA Publisher — Tue, 18 May 2021 07:00:30 +0000

Dr. Caroline Leaf – Nutritional psychiatry is the use of healthy, whole foods to improve mental fitness, which includes our emotional health and mental wellbeing. This is fairly new science; over the past two decades, scientists have just begun to realize that what we eat and how we feel are very connected. Nutritional psychiatry is based on personalized eating plans that suit the individual best. It is not a “one size fits all” program. Rather, nutritional psychiatry is based on a holistic, integrated and functional approach that allows you to work closely with your physician to design an eating plan that works best for you and your mind. Dr. Uma talks about this approach to mental health in detail in her new book This is Your Brain on Food. As she notes, when it comes to mental health, we need to speak to the person, not just label them and move on. We need to understand the context behind their mental distress and take a holistic and integrated approach to their healing. What are ways to help the patient feel better that actually work for them? The basis of nutritional psychiatry is the conversation that goes on between the gut and the brain.Both the gut and the brain arise from the exact same cells in the body during fetal development, and they are connected through the vagus nerve—a two-way superhighway between these two organs that is busy 24/7. In fact, around 95% of our serotonin is produced in the gut, while it is also responsible for an estimated 75% of our immune system. The gut truly is a massive and important organ! As Dr. Uma notes, the close relationship between the gut and brain makes what we eat very important when it comes to our mental health. For example, highly processed and refined junks foods can impact the gut-brain connection if eaten regularly over time and affect our mental and emotional wellbeing. On the other hand, during the colder and darker months, what we eat (such as foods high in Vitamin D) can help us feel better and manage seasonal affective disorder. One of the easiest tweaks many of us can make right now is to eat more fruits and vegetables. As Dr. Uma notes, this is one of the main principles of the Mediterranean diet. But does this mean that the Mediterranean diet works for everyone? No—we are all different, and we all have different nutritional needs when it comes to our mind and body. There are many ways to incorporate good foods into our diet to improve our physical and mental health, such as eating more fiber-rich foods and fermented foods, which studies have shown can help improve overall gut health and the communication between the gut and brain. Of course, in a perfect world, we should try to get most of our nutrients from our food. But because we don’t live in a perfect world, sometimes we may need to supplement (with the advice of a medical professional) to get what we may be missing in our diets. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

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How to Cure Seasonal Affective Disorder + Dangerous Wellness Trends & Simple Tips to Quickly Boost Mental and Physical Health from Functional Medicine Expert Dr. Lipman

AHA Publisher — Wed, 19 Feb 2020 08:00:18 +0000

Dr. Caroline Leaf – With so many advances in medicine over the past several decades, it is easy to think that we will find a cure for everything, and that there is nothing we cannot achieve when it comes to the human body. Yet, in many cases, we benefit from looking to the past as well. Good medicine, as I discuss in this week’s podcast with Dr. Frank Lipman, a leading expert in the field of functional medicine and New York Times’ bestselling author, uses the best of both modern advances and traditional practices like acupuncture. Dr. Lipman’s approach to good medicine is relatively simple: add what is beneficial and remove what is harmful. Over the years, he has noticed that more and more people are getting sicker younger, and for longer. And, although Western medicine is very good at crisis care, it doesn’t always know how to deal with the long-term chronic issues, such as autoimmune diseases and gut issues, many people today face. This is why Dr. Lipman encourages the people he works with to take charge of their own health by: 1. Thinking about what they are putting into or onto their body, from toxic products and foods to toxic relationships. What can they remove from their lives that is upsetting their physical and mental health? 2. Investigating what they can add to their lives. What are they deficient in? Whether it is more exposure to natural light and healthier foods, or more human connection, Dr. Lipman focuses on finding ways to improve their mental and physical wellbeing by focusing on things that benefit the whole person, body and mind. We need to think about both these things if we want to improve our health and wellbeing, especially with so many conflicting wellness trends out there. We should avoid falling in line with one wellness “tribe” or another, such as veganism or the keto diet, and explore, research and investigate what works for each of us as individuals. We are all different; no one thing works for everyone! Indeed, wellness trends can become very dangerous when they become exclusive or obsessive. We all know sleep in incredibly important, for instance, but when we become obsessed with sleep, tracking our habits using one app or another and stressing when we fall short of a desired sleep goal, our desire for wellness can become toxic, which will only further disrupt our sleeping patterns and overall health. We should also be wary of latching on to the next “big thing” in the wellness world, and focus more on the everyday wisdom we find in the world around us. In many cases, Dr. Lipman has found that ordinary things can have extraordinary effects, such as a walk in the park, dinner with friends or a change in diet. Why? Most of our genes are affected by how we live our lives: what we think, say and do can impact our genetic predispositions by affecting how our genes are expressed, which is known as epigenetics (for more on epigenetics see my book Think and Eat Yourself Smart and Switch On Your Brain. We cannot disregard the significance of our lifestyle choices; what we think, say and do can have a dramatic effect on our health and wellbeing. Although this may sound daunting, it is good news! We can take charge of our health by changing the way we live our lives. We can all do this, right now, which is why, in his excellent book How to Be Well, Dr. Lipman discusses how certain lifestyle changes can make an extraordinary difference in our lives and relieve toxic stress, especially when it comes to issues like Seasonal Affective Disorder (SAD): 1. Get more natural light, especially in the morning. For more on light and mental health, see my recent blog and podcast. 2. Prioritize sleep. 3. Practice deep breathing. One technique I highly recommend (and use often!) is to breathe in deeply for 4 seconds, hold for 4 seconds, and breathe out for 4 seconds. You can also breathe in one side of nose and out the other side, which also helps you decompress. 4. Eat real food mindfully and avoid industrialized and processed foods (even though they may seem healthy, like highly processed vegan burgers!). For more on this see my book and online program Think and Eat Yourself Smart. 5. Exercise regularly, finding a type of exercise that works for you. 6. Practice mindfulness and meditation, including meditative exercises like yoga and Tai Chi. My new app SWITCH, which I designed to help people deal with their issues and overcome negative thought patterns and behaviors through the mental process of reconceptualization, is a great tool to help teach you how to practice mindful thinking and meditate. For more information on good medicine, wellness trends, taking charge of your health and how you can improve your mental and physical health, listen to my podcast with Dr. Frank Lipman (episode #128), check out Dr. Lipman’s website, Facebook, Instagram, Twitter and his book How to Be Well. To read the original article click here. For more articles from Dr. Leaf.

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How Artificial Light Can Increase Anxiety & How to Protect Yourself

AHA Publisher — Thu, 02 Jan 2020 08:00:27 +0000

Dr. Caroline Leaf – By now, I am sure you have heard about the dangers of artificial blue light. Almost every day there is a new article talking about how you shouldn’t sleep near your smart phone, or how you should avoid spending more than several hours in a windowless, artificially lit room, or how you need to be careful how much time you spend in front of a computer screen. Is there any truth to all these warnings? Is artificial blue light really that bad for us? And what is it exactly? Is there anything we do about artificial blue light exposure in today’s 24-hour, technology-centered world? In this week’s podcast and blog, I sat down with Andy from BLUbox, a company that makes trendy, affordable glasses that inhibit the side-effects of artificial blue and green light. Why is this important? Light is made up of particles that travel in waves which emit energy. These particles range in length and strength, and affect us in different ways at different times of the day—the shorter the wavelength, the higher the energy. Blue light has a short wavelength, and therefore is a high energy light source, which can either be artificial or natural. Natural blue light from the sun is essential in regulating our sleep and wake cycles. When we see blue light from the sun, it tells our brain that it is day time and to make us feel alert and awake; it is kind of like a biological alarm clock. This can improve our focus and reaction times and create an overall sense of mental and physical wellbeing as we go about our day. When the sun sets, this kind of high-energy light goes away, telling our brain that soon it will time to go to bed. As a result, our brain starts secreting melatonin (the sleep hormone), while reducing our cortisol levels (the stress hormone), which prepares us for a good night’s rest. Blue light from the sun is also accompanied by all the other colors from the spectrum, making it a balanced and healthy light source. Notably, it contains red light, which helps repair and protect our cells and regulates our mood. When we don’t get enough of this balanced spectrum of natural light, such as in winter months when the sun does not shine for very long (or at all if you live in certain parts of the world!), people often get Seasonal Affective Disorder , which impacts their cortisol levels (the stress hormone). This, in turn, affects their mental health and increases their risk for depression and anxiety; no wonder it is called S.A.D. for short! When it comes to light exposure, it is all about balance. Artificial blue light, which is found in many of the devices we use on a day-to-day basis, has a lot of energy. In fact, the light found in devices such computers, televisions, smart phones, tablets, fridges, microwaves and LED light bulbs contains far more blue light than other colors in the light spectrum, which means our eyes are getting bombarded with a high-energy light source all day long, keeping us in a constant state of stress and inflammation. Over time, this can cause “digital eyestrain”, which, in turn, can lead to dry itchy eyes, headaches, depressed mood, fatigue and even macular degeneration (among other health issues). This constant blue light exposure also impacts our sleeping patterns. In today’s world, when the sun goes down, we still use our phones, computers and other devices, which means that our brains are constantly being told to “stay awake!” and our bodies remain in an active, high-stress state. Although our mind is infinite and tireless, our brains are finite and get tired. When tired, hormones and other chemicals don’t flow like they should, and the internal networks of the brain can get stuck or over-fire, which happens when we are persistently exposed to high-energy artificial light that disrupts our natural circadian rhythm. This, in turn, can affect genetic expression, neuroplasticity (the brain’s ability to change and grow), production of hormones and our ability to sleep, which is essential for memory-building, recovery, detoxing and mood regulation. Research has even shown that this kind of sleep disruption increases our risk of type-2 diabetes, depression, heart disease, anxiety and cancer. When we do not sleep well and give the brain a rest, we upset our biological systems and throw the brain and body out of balance, which can lead to all sorts of health issues! Thankfully, there are many ways we can both manage and limit our exposure to artificial blue light: 1. Use blue-light filtering glasses: Although many of us have to work and live in environments where we are constantly exposed to artificial blue light, we can use blue-light filtering glasses (like those offered by BLUbox), which inhibit the negative side-effects that this kind of light has on our mental and physical health. Essentially, these kind of blue-light filtering glasses help us enjoy the benefits of technology in a healthy and safe way. They have really helped me feel better during the day and sleep better at night, and you can enjoy them to! Just use the code LEAF15 at checkout for 15% off your BLUbox glasses order. 2. Get as much natural light as you can throughout the day: Of course, one of the easiest ways to get all the light you need is to spend time outdoors! Going for a walk in the morning, when you can get the most from the sun’s infrared rays, can really help you feel your best throughout the day, but any time spent outside is great. I personally love going for walks with my children and pets in the morning, doing yoga outside in the sun and going for picnics on the weekends. Even going for a quick walk to clear your mind when you feel strained can work wonders! Yet there are times when, due to weather, seasonal changes or our work schedule, we don’t have access to natural light, which is why BLUbox offers other glasses that help balance the artificial blue and green light we are exposed to throughout the day. There are also many red-light devices that can help repair and protect our brains and bodies from the negative side-effects of artificial light; for more information see my recent blog and podcast on red light therapy. For more info on Joovv’s red light therapy devices and to get your special offer go to: www.joovv.com/drleaf. Infrared saunas are also a great source of healthy light, and help protect us from the negative side-effects of too much artificial blue light. For more on the many health benefits of infrared saunas, and what kind of sauna I use every day, see my recent blog and podcast. To get $100 of your Sunlighten infrared sauna mention Dr. Caroline Leaf here. 3. Limit the amount of time you spend around artificial blue light: Ideally, we should all try limit the amount of time we spend on our devices, not only to reduce our exposure to artificial blue light but also to give our brains and bodies a rest, especially before bed! Of course, this may not be possible during the work day, but you can try limit your exposure to artificial blue light when you get home, especially if you battle falling asleep. Instead of watching TV before bed, for example, go for a walk or read a book. You can also reduce the amount of time you spend scrolling through your apps and social media before you turn off the light–I personally make it a rule to avoid going on my phone before bed unless there is a family emergency. For more information on blue light and how you can manage and reduce your exposure to artificial light, listen to my podcast with BLUbox founder Andy. Also check out BLUbox’s community initiative. As a company, BLUbox believes that everyone should be able to see clearly and they envision a world where everyone who needs glasses can have access to them. There are 2.5 billion people in the world living with uncorrected vision impairment and further estimated 500 million people living in developing countries who simply need reading glasses to correct their vision. Through their partnership with RestoringVision, a non-profit dedicated to providing new, high-quality, reading glasses to those who would otherwise not have access, they help to give the gift of sight to people living in impoverished communities around the world. Their mission it to restore hope and the opportunity for a better quality of life in developing countries by restoring their ability to see clearly, work, read, learn, perform daily tasks and provide for themselves and their families. To read the original article click here. For more articles from Dr. Leaf click here.

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