What is it with wintertime and the blahs! Even worse, what is with after the holidays and the blahs? Well maybe you have heard of Seasonal Affective Disorder also known as SAD.  This is when you feel down in the dumps when the weather is a little on the dreary side. 

SAD is a type of winter depression that affects an estimated half a million people every winter between September and April, in particular during December through March.

It is caused by a biochemical imbalance in the hypothalamus due to the shorter days, less daylight hours, and lack of sunlight in winter.  For many people the winter blahs is a feeling of just being down, having less energy, maybe even experiencing days of just wanting to stay in bed, this is referred to as the “Winter Blues”. For others SAD is a seriously disabling illness, preventing them form functioning normally without continuous medical treatment. 

The symptoms of SAD usually reoccur regularly each winter, starting between September and November and continuing until March or April.  A diagnosis of SAD is made after a person experiences this type of depression or low feelings for three consecutive months, or for several years in a row each winter.  The symptoms include:

Sleep problems: Usually there is a desire to oversleep, and/or a difficulty staying awake, but in some cases, disturbed sleep and early morning wakening

Fatigue:  Feeling tiredness and an inability to carry out normal activities without feeling worn out.

Overeating:  Craving foods or junk food especially foods that are high in carbohydrates and simple sugars (look out weight gain)

Depression:  Feelings of misery, guilt, and loss of self-esteem. People will sometimes experience hopelessness and despair, when normally they are able to cope with daily tasks and problems quite well.

Social Problems:  Irritability and desire to avoid social contact

Anxiety:  Tension and not able to handle stress or stressful situations

Loss of Libido:  Decreased interest in sex and physical contact (like touching or cuddling)

Mood changes:  Moods can fluctuate quickly and many SAD sufferers will notice that their mood is much more stable in the summer.

Immune System: Many people with SAD will additionally notice a reduced immunity in the winter months, making them more prone to illness and infections.

Here is what you can do to give yourself a bit of a boost!

1. There have been many suggestions for those suffering with the symptoms of SAD,  but the one that appears to have helped the greatest number of people is called the “light box”.  Light therapy has proved to be effective in up to 85% of the cases. 
2. Avoid major stressful changes during these months if possible. 
3. Eat properly with little or no sugar, and little or no processed white starchy foods. Increase the fiber, protein, fruits, and veggies in your diet. Also, add more nuts, seeds and good fats like olive oil, avocados, flax seeds and fish oil.
4. B-Complex, (I like the shots for those under stress) also the under the tongue drops, or capsule form.
5. Add more daily exercise (outside if you can)
6. 5HTP – an amino acid that will help you sleep and lift your spirits – taken in the evening.
7. St. Johns Wort is an herbal remedy which has shown to be effective for SAD sufferers. Do not use this supplement in conjunction with another antidepressant unless consulting your medical provider. 
8. Take Vitamin D3 (probably one of the most important things you can do for mood during the winter) Have your Vitamin D level checked and then supplement to get your level up to the optimal range. It really works!
9. It may also be of great benefit to have your hormone levels tested and balanced during this time.  Ventana Wellness offers hormone testing to men and women and those suffering from SAD. 

Good luck, and keep lookin’ up!

Nisha

So many of us are trying desperately to get in shape and lose the winter fat around our middle… but we can’t seem to kick the sugar comfort food kick….WHY???

Great question…huh??? I feel your pain with the tight waisted pants!  I feel strongly that the best way to whittle down your waist quickly and to help get on top of your cravings, is to boot the sugar and white starchy foods out of your diet; at least for enough time to help your body get into a fat burning zone!  The interesting thing is… that sugar and bread-like-starches (white foods, including crackers, cookies, desserts, sugary drinks, pasta, etc.) are “comfort foods” that work to help calm you down through the action of the brain chemical serotonin. The problem is that serotonin does not stay elevated long enough to keep you satisfied, hence the addiction! 

According to USDA diet surveys, sugar consumption is out of control in America with the average American consuming 20 teaspoons of added sugar each day, compared to the 10 teaspoons recommended. To compound the problem this added sugar does not include the sugar naturally found in fruits and milk or the foods that turn to sugar upon entering our mouth, such as processed refined carbohydrates, breads, pastries, bagels, pasta, crackers, etc. 

Here are some sugar shockers: Sugared soft drinks: represent the single largest source of added sweeteners in the American diet, a 12-ounce can has 11 or more teaspoons of sugar in it; Heinz Ketchup: (2 Tbs.) 2 tsp., 2 oz Snickers Bar: 6 tsp. Lucky Charms (1 cup) 3 ½ tsp., McFlurry with M&M’s: 18 tsp., Cinnabon (or similar cinnamon roll) 12 tsp., Odwalla Lemonade (16 oz) 12 ½ tsp., Candy Corn (3 oz 1/5 of a small bag) 17 tsp. Starbucks Grande Caramel Mocha (12 oz) 45 teaspoons of sugar, OUCH!

Most people don’t consider sugar addiction to be serious, I mean really how dangerous can a second helping of birthday cake be! But the truth is overtime excessive sugar in the diet will rob our bodies of the important nutrients and essential vitamins needed to ward off such health conditions as tooth decay, obesity, diabetes, stroke, cancer, heart disease, PMS, fatigue, attention and concentration problems, as well as a depressed immune system, leaving you more susceptible to infections and illness.  The main thing I feel sugar does is it just “blows your waist line up like a balloon” leaving you feeling puffy, fat, and irritated!

To get on top of your sweet tooth and lick your addiction try the following-

1. Read labels: try to replace fruit juices with real fruit; it will give you more fiber and about 10 tsp. of less sugar.

2. Fill up on fruits, veggies, and 100% whole grains before you touch any sugary foods, and do not eat sugar on an empty stomach; it will be a time bomb for cravings, and fatigue.

3. Start your day with a higher protein breakfast such as- English muffin with Canadian bacon and cheese, whole wheat pancakes with cottage cheese, low sugar yogurts, eggs omelets (scrambled or boiled), fresh fruit with yogurt or cottage cheese, cheese sticks with Oatmeal or if your on the go protein shakes, smoothies, or whole fruit energy drinks low in sugar are a great choice.

4. Try to eat high fiber daily and strive to eliminate “white foods”.

Get protein in at each meal

5. Drink water all day (shoot for 60 ounces per day).

6. Tell yourself you are worth the time it takes to eat right.  Remember you only get one chance at treating yourself well with food.

7. One free day per week, ENJOY!

Have a wonderful week!

Light and Balance,

Nisha

Contrary to popular belief, your body doesn’t just turn off when you lay down to go to sleep. Many body operations actually turn on when you sleep, such as your body’s ability to make important hormones that keep you balanced. The human growth hormone secreted when we have good sleep is necessary to provide growth, weight control, vitality, healthy skin, hair and nails, energy and longevity. Your body operates with underlying rhythms when you sleep, called circadian rhythms. These rhythms can be upset by changing or accepting poor sleep patterns. Bad sleep habits, like getting too little sleep or stimulating yourself with caffeine, watching TV late, working on the computer with a bright screen, or too much stress can all throw off your body rhythms, making you more vulnerable to poor sleep and upset hormone balance, leaving you feeling bad in many ways.

            Sleep is the most restorative habit that we do every day. Without sleep we would be a mess. The not-so-pretty side of sleep deprivation can be symptoms such as irritability, bouts of rage, fatigue, headaches, muscle and joint pain, weight gain, dizziness, depression, excessive emotional instability, (crying all of the time,) anxiety, cravings, over-eating, loss of sex drive, insomnia and brain fog.

Children are especially vulnerable to the negative effects of lack of sleep. Excessive stress, too much on your to-do list, poor diet, stimulants in coffee, sodas, junk food and lack of exercise can all lead to poor quality of sleep.

The thought that we do not need seven to nine hours of sleep regularly is crazy. Study after study has shown the restorative and necessary benefits of adequate sleep. Research has also confirmed a shortened life span with less than eight hours of sleep and that hormone balance can lead to enhanced sleep patterns for both men and women. Recent studies have also confirmed that additional sleep is required when stress levels are high. Of course this is when we are all skipping out on needed sleep.

If you are ready to make changes for you and your family, check out my sleep tips below and enjoy more sleep tonight!

Tips on Getting a Good Nights Sleep:

1.                  Pay attention to what you eat and drink at dinnertime and afterwards. Avoid eating too much food, chocolate, tea, coffee, sodas, and excessive salt or sugar.

2.                  Plan for eight hours of sleep; go to bed earlier.

3.                  Make a to-do list each evening for the next day to re-assure yourself that it will get done.

4.                  Take a bath for at least 10 minutes with lavender oil.

5.                  Eliminate things in your room that keep you awake such as animals, TV, snoring person (get them help).

6.                  Keep your room cool and un-cluttered.

7.                  Make your bed your sleep retreat. Keep it clean, organized and made daily (looking inviting).

8.                  Do not get in the habit of working in bed, watching TV (especially the news), checking e-mails or eating in bed. Bed is for sleep, don’t confuse yourself.

9.                  Take calcium and magnesium in the evening or at bedtime.

10.                Take vitamin supplements and B-complex in the morning.

11.                Exercise in the morning to wake yourself up.

12.                Plan your evening carefully. Do not over-extend yourself; stick to your routine and sleep habits nightly.

13.                Think about how we put our babies to bed; rubbing their backs, reading them a book, turning down the lights, these should be habits that you do for yourself. We are all humans in need of a “turning off” period, so that our brains know that it’s time to sleep.

14.                Consider a relaxation therapy before bed, such as stretching, yoga, Pilates, deep breathing while getting ready for bed, and calming your body when you get to bed closing your eyes, consciously resting your mind, and every part of your body, and breathing slowly and deeply for the first five to 10 minutes.

15.                Put lavender in or around your pillow to help provide calmness and relaxation.

16.                Review the days events and tell yourself that you will correct areas that need improvement, the next day and concentrate on good thoughts and good fortune for you and your family.

17.                Just say “Good Night.”

Sweet dreams… as you sleep your way to better health!

Light and Balance,

Nisha