Weight Loss for the Pitta Dosha

Staying in Pain

31/1/2018

Staying in Pain
BY MADISYN TAYLOR

Pain can serve as one of life's great teachers, but it is important to move through it and not become stuck in our pain.

Pain comes and it goes. It is just one component to the grand cycle of life. And when experienced as such, pain can serve as an important teacher. It is when we get stuck in our pain that it becomes detrimental to our well-being and development. If you notice that you feel closed-off, resentful, heavy-hearted, or that you try very hard to avoid being hurt again, there may be a part of you that is still stuck in pain.

We can get stuck in our pain for many reasons. As children, it was natural for us to cry, throw a tantrum, and let the experience move through us. By fully feeling our pain in this way, our emotions would wash us clean, leaving us open and available to new experiences. With age, though, we might have determined that expressing emotion was no longer appropriate, and so we developed a variety of coping strategies to deal with our discomfort. We may have learned to stuff our feelings down or to run away from them. Perhaps we began thinking that staying closed and unwilling to try new things would keep us safe from heartbreak, safe from rejection, and safe from failure. We may have even gotten so used to being in pain that the thought of being without it scares us. But, if we continue to hold onto it longer than necessary, we are expending a lot of energy that could instead be channelled into making our life experiences more positive.

If you notice that you are continually connecting with the same familiar patterns of pain, consider embracing your feelings and letting go of your hurt. Whether your pain is from childhood or from an experience last week, see if you can give it room to move. When it does, you will reconnect with a wonderful source of your own vital energy.

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January 30th, 2018

30/1/2018

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For the Love of Cabbages - Jill Davies

Brassicas, the Most Successful Food Plants and Healers.

Brassicas are perhaps the most successful genus of food plants of which our humble cabbage is the most commonly eaten. At my local research centre at John Innes’s in Norwich, they have been carrying out genetic research into the modern cabbage for decades, with their focus on naturally occurring cancer inhibiting agents, like sulforaphane, genistein, indoles and more that can help to inhibit the growth of tumours.

From cabbage syrup to cabbage poultices and cabbage juice we’ve been using the cabbage since recorded language can tell us so. They were cultivated extensively by religious orders for food and medicine and Pliny has 80 medicinal uses for them. The French naturopath Dr Valnet (1920-1995) called it ‘the doctor of the poor!’ not least because they are rich in calcium, magnesium and potassium, essential for bone growth. Indeed, James Duke, the famous herbalist and ethnobotanist rates cabbage his top herb for osteoporosis. He explains that the boron in cabbage helps raise oestrogen levels in the blood which is beneficial for bone preservation.

Where did they originate from?
The wild or sea cabbage is still to be seen on our coastlines and is, in fact, the forerunner of our cultivated ones which gave breeding lines into kales, cabbages (as we know them), Brussel sprouts, broccoli and cauliflower. Its thick and succulent leaves protect it from the sun, salt and the cold (just above freezing). We eat them plain or create elaborate recipes, sometimes raw, marinated or cooked. We have our beloved coleslaw, or lesser known ‘kimchi’ and of course the favourite in Europe, ‘sauerkraut’.

Some of Cabbages' Wide-Ranging Abilities

Rich in sulphur (infection fighter). High levels of antioxidants ( especially in the red cabbage) like carotene, lutein, zeaxanthin as well as flavonoids like quercetin, apigenin and kaempferol, which make cabbage hugely anti-inflammatory.
Great for weight loss as rich in vitamins, minerals and fibre (roughage) and naturally low in calories.
Useful as a poultice externally for swellings, achy joints, varicose veins and leg ulcers. Caution If you ever use cabbage leaves as a poultice (and it can relieve painful joints etc) it can cause blisters if left on several hours. To use ‘iron’ the mid-rib of the cabbage in order to heat it up to release medicinal content. Then lay on the area.
Once fermented as sauerkraut and kimchi, it will be rich in natural probiotics, aiding immunity, enriching gut flora and helping digestion.
Good for brain health especially due to its vitamin K and anthocyanins (especially red coloured ones).
Can help regulate blood pressure due to potassium levels.
Great detoxifier as it purifies the blood and removes toxins, primarily free radicals and uric acid which are the main causes of rheumatism, gout, eczema etc.
Useful for respiratory difficulties and harsh coughs (cabbage juice especially).

Cabbage the antidote for a hangover?
Known to be detoxifying, the Romans used cabbage as an antidote to almost anything (and used the leaves to clean infected wounds) but they also laid great store for using it with excesses of alcohol, believing it countered intoxication and prevented or reduced a hangover. We do know that it helps the liver break down toxins so they were definitely right to use this.

Sauerkraut and Vitamin C
The origins of sauerkraut are apparently from the 16th century on long ocean journeys when high amounts of vitamin C were vital. The cabbage was preserved in brine (sauerkraut basically) and helped treat wounds and prevent gangrene. (There are lots of delicious recipes out there, all easy to make at home).

How to make Cabbage Juice
2.5 cm thick slice of cabbage (1”)
Add 1 cup of spring water
Blend (Nutribullet or similar) and drink.

The dose:
Start low dose if you're new to this, say 20 mls. You can drink 20 mls three times a day if you feel good and you can always opt to further dilute it.

Caution on Dose
If you drink too much in one go, (over 100 mls) you can create wind as the sulphur it contains will react with the bacteria in the gut. This is why putting it with Apple Cider Vinegar (Sauerkraut) counteracts this effect so nicely

Red or White Cabbage?
I favour the red cabbage over the traditional white due to the ‘anthocyanins’ found in the red pigment. This makes the effect ever more anti-inflammatory (cabbage is very anti-inflammatory overall) and will help stomach ulcers and gastric reflux.

Smoothie Addition
You can of course simply add cabbage or other brassica plants to your standard smoothie. Try it with your Superfood Plus and a little bit of cinnamon powder for extra flavour.

Lorna Driver Davies BA (Hons), HD, DHNP, Member of FNTP
Lorna is a fully qualified Holistic Nutritional Practitioner (nutritional therapy), herbal medicine dispenser and is the Director of Feel Better Nutrition.

Co-Director & Herbal Practitioner at Herbs Hands Healing
Advice Line: (+44) 01379 608201 Mon – Fri 9.00-1.00pm except Thursday 11.30-1.00pm

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Three Simple Steps to Transform Your Life

29/1/2018

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THREE SIMPLE STEPS TO TRANSFORM YOUR LIFE from Change Your Schedule, Change Your LIfe by Dr. Suhas Kshirsagar, BAMS, MD (Ayur-India)

Timing is everything when it comes to healthy digestion, restful sleep, and good fitness. The good news is, there’s not a lot of guesswork: there is an optimal schedule for health. In the coming chapters, you will learn strategies to tap into the wellness potential of your own body type.

However, if you only do three things, they should be:

Get to sleep at a set time every night, ideally by 10:30 p.m.
When you do this, you start to feel the effects of greater focus during the day, often within the first few days. You have a better handle on daily stress. You will also start to lose weight.

Eat your largest meal of the day at noon.
People who eat a hearty lunch have a much easier time maintaining their weight, and many of the digestive issues they have including acid reflux, upset stomach and constipation go away when they eat at the right time. Most people are used to enjoying their largest meal at night, but this wreaks havoc with the digestive tract. The evening meal should be about half of what you are used to eating. Don’t worry about being too hungry. The larger noon meal will fuel you through the afternoon and make those late afternoon snacks and cups of coffee unnecessary.

Exercise first thing in the morning.
Most people don’t have to do as much exercise as they think. Spending an hour on the treadmill late in the day isn’t going to do as much for you as 20-30 minutes of activity as soon as you wake up. Early morning exercise affects your sleep cycle, your weight and your blood pressure. It discharges stress also. You can get even more out of your morning exercise if you do at least some of it outside, where your brain can bathe in natural light and strengthen your body’s natural rhythms.

Do these three things for seven consecutive days and your health will be transformed.

If You Do Nothing Else

Excerpted from Change Your Schedule, Change Your Life Copyright 2017 . Dr. Suhas Kshirsagar
www.drsuhas.com

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When a Bad Apple Spoils the Bunch

28/1/2018

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When a Bad Apple Spoils the Bunch

BY MADISYN TAYLOR

When dealing with negative people we can choose not to respond to their behaviour and allow our positive behaviour be an example.

Because life requires that we interact with different personalities, it is not uncommon for us to encounter a situation where there is one person whose behaviour may negatively impact the experiences of others. Someone who is loud and crass can interrupt the serenity of those who come together to practice peace. A disruptive worker can cause rules to be imposed that affect their colleagues' professional lives. A team member who is pessimistic or highly critical may destroy the morale of their fellow members. And one "bad apple" in your personal life can be a potent distraction that makes it difficult to focus on the blessings you've been given and the people who love you.

There may always be people in your life who take it upon themselves to create disruption, foster chaos, stamp out hope, and act as if they are above reproach – even when, in doing so, they put a blight on their own experiences. But you don't need to allow their negativity and callousness to sour your good mood. Often, our first impulse upon coming head-to-head with a bad apple is to express our anger and frustration in no uncertain terms. However, bad apples only have the power to turn our lives sour if we let them.

If you can exercise patience and choose not to respond to their words or actions, you will significantly limit the effect they are able to have on you and your environment. You can also attempt to encourage a bad apple to change their behaviour by letting your good behaviour stand as an example. If your bad apple is simply hoping to attract notice, they may come to realise that receiving positive attention is much more satisfying than making a negative impression. While you may be tempted to simply disassociate yourself entirely from a bad apple, consider why they might be inclined to cause disturbances. Understanding their motivation can help you see that bad apples are not necessarily bad people. Though bad apples are a fact of life, minimising the impact you allow them to have upon you is empowering because you are not letting anyone else affect the quality of your experiences. You may discover that buried at the very heart of a bad apple is a seed of goodness.

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Recipes for your Dosha

27/1/2018

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Recipes for your Dosha = The Chopra Centre

Pitta-Friendly Tabbouleh Recipe

One of the best ways to balance your dosha is with your diet. Pitta types have the propensity to get irritable and overeat if they let themselves get too hungry, so foods that provide a steady flow of energy—like vegetables, grains, and beans—are best.

Try this tasty tabbouleh salad recipe to sustain your healthy Pitta appetite for the long run.
Tabbouleh Salad (Serves 4)

Ingredients:

11/2 cups plus 1/4 cup vegetable stock or water
1 cup Bulgar wheat (cracked wheat)
1 teaspoon ghee or olive oil
1/2 cup chopped leeks or onions
1/4 cup chopped roasted red peppers (fresh will also work well)
1 cup cubed zucchini / Courgettes
1/2 cup Great Northern beans (or any white beans), cooked and rinsed
1 cup diced tomatoes
1/2 cup chopped fresh parsley or other fresh herb
2 tablespoons finely sliced fresh basil
1/2 cup chopped fresh mint
2 tablespoons Kalamata olives, pitted and sliced

Directions:

Bring the 11/2 cup vegetable stock or water to a boil in a small saucepan. Add the Bulgar, stir with a fork.
Remove from the heat, and cover with a tight-fitting lid. Allow the Bulgar to soak for 15 minutes; then fluff with a fork and place in a large mixing bowl and let cool.
Meanwhile, warm the ghee or oil in a sauté pan over medium heat.
Add the leeks or onions and sauté briefly.
Add the red pepper and zucchini and sauté for 2 more minutes.
Add the cooked beans and sauté for another 2 minutes.
Add the remaining 1/4 cup of vegetable stock (or water) as the mixture begins to dry out.
Remove from heat and cool.
Add the tomatoes, parsley, basil, mint, and olives to the cooled Bulgar and mix.
Add the sauté mixture and combine gently.
Finally, pour the dressing over the bulgur mixture.

Dressing:

2 tablespoons lemon juice
1 tablespoon apple juice
1 tablespoon Braggs Liquid Aminos or tamari
1 teaspoon dried dill
1/2 teaspoon salt
1/2 teaspoon pepper
2 cloves garlic, pressed, or 1/2 teaspoon garlic powder
2 teaspoons olive oil

Directions for the Dressing:
In a small bowl, combine all of the ingredients except the olive oil. Whisk the mixture and then
continue to stir as you slowly add the olive oil.

Bon appétit!

Vata-Friendly Pumpkin Soup Recipe

Keeping tabs on what you eat is a great way to keep your dosha in balance. Vatas are more susceptible to digestive disorders than the other doshas so what you eat plays a big role in keeping your Vata dosha in balance.

This simple pumpkin soup recipe is made for Vatas. Since Vata is drying, cooling, and light, you should favour foods that are oily, warming, or heavy like pumpkin soup. Pumpkins are a winter squash with a sweet flavour that soothes the Vata dosha.

The cheerful pumpkin’s orange flesh is also packed with beta-carotene, an antioxidant that helps improve immune function and reduce the risk of cancer and heart disease. A cup of cooked pumpkin has just 49 calories, 2.7 grams of fibre, 567 milligrams of potassium, and 5,116 micrograms of vitamin A.

Very Simple Pumpkin Soup (Serves 4 to 6)
Ingredients:

1 large pumpkin (about 3 pounds), or 3 cups canned pumpkin (preferably organic)
11/2 cups water
1 teaspoon ghee or olive oil
1 cup chopped leeks or onions
1/2 teaspoon black pepper
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon curry powder
1/2 teaspoon cloves, ground
2 to 3 cups vegetable stock
1 tablespoon Braggs Liquid Aminos or tamari sauce
1 cup vanilla almond milk (regular milk is also fine)
Nutmeg for garnish

Directions:

If using fresh pumpkin, preheat oven to 350 degrees F.
Wash the pumpkin, cut in half, and remove seeds.
Place the pumpkin halves face down in a baking pan.
Pour in the water and cover pan with foil.
Bake for 30 minutes or until a knife inserted in the pumpkin pulls out easily.
Let cool; then remove the pumpkin pulp from the rind with a spoon.
Place into a bowl and set aside.
You should have about 3 cups of pumpkin pulp.
Heat a soup pot over medium heat and add the oil.
Add the leeks and spices.
Sauté for 4 or 5 minutes or until the leeks are translucent.
Add some stock if the mixture begins to dry.
Add the pumpkin pulp and continue to sauté for another 3 or 4 minutes.
Add the aminos or tamari and brown the pumpkin pulp slightly.
Add the vegetable stock to cover the pumpkin and bring to a boil.
Reduce the heat and simmer for about 10 minutes.
Using a hand blender or food processor, purée the soup to a smooth and creamy consistency, adding the milk as you purée the soup.
Return the soup to the pot and reheat if necessary.
Garnish with a sprinkle of nutmeg.

Tip: Don’t throw away the pumpkin seeds.
You can make a tasty snack by roasting these hearty seeds, which are a good source of protein and zinc.
Bon appétit!

Kapha-Friendly Nutty Broccoli Soup

Recipe Nutrition and diet are great tools to help you keep your doshas in balance.

Since the Kapha dosha is heavy, oily, and cold, it’s important to favour foods that are light, dry, and warm. Foods with pungent, bitter, and astringent tastes are most beneficial for pacifying Kapha.

This delicious recipe is filled with ingredients, flavours, and spices that help balance Kapha, including broccoli, leeks, thyme, and pepper. In general, a Kapha diet should be lively and full of energy to help spark the digestive and metabolic systems.

As a Kapha, you should eat your largest meal at lunchtime and have a smaller meal at dinnertime. You should also allow at least three hours to digest your dinner before bedtime.

Nutty Broccoli Soup (Serves 4)

Ingredients:

1 large head of broccoli
1 teaspoon ghee or olive oil
1 cup chopped leeks or onions
2 teaspoons Braggs Liquid Aminos or tamari
1 teaspoon thyme
1 teaspoon marjoram
1 teaspoon nutmeg
1 teaspoon dill
1/2 teaspoon black pepper
1/2 cup almonds, finely chopped, or substitute
2 tablespoons almond butter for richer taste
4 cups vegetable stock
2 teaspoons lemon juice
2 tablespoons chopped fresh parsley

Directions:

Cut the broccoli head into florets.
Peel and chop the stalk.
Heat the oil in a soup pot.
Add the leeks, aminos, herbs, and spices.
Sauté for 2 or 3 minutes, then add the broccoli and the finely chopped almonds.
If you are using almond butter, add later.
Sauté the almonds and broccoli, with the herbs and spices, for several minutes; stir frequently. Add the stock and bring to a boil (if you’re using almond butter, add it now), then reduce the heat.
Simmer the soup until the broccoli is almost soft.
Be careful not to overcook the broccoli.
Let the soup cool for about 10 minutes, then purée with a hand blender or food processor. Reheat; then add the lemon juice.
Ladle into bowls and garnish with chopped parsley.

Bon appétit!

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Ayurveda For Emotional Health

26/1/2018

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Ayurveda For Emotional Health -Lissa Coffey

Depression affects more than 19 million adult Americans each year. Women are twice as likely as men to experience depression in their lives, and are especially vulnerable after the birth of a child, before menstruation and during menopause.

Depression can take many different forms: frequent sad, anxious or "empty" mood; loss of interest and pleasure in activities; fatigue; irritability; social withdrawal, acting out behaviour and family conflict; insomnia; loss of appetite or weight gain; feelings of worthlessness, hopelessness or pessimism; declining school grades or job performance; and poor concentration. For some, the winter season can bring on a low mood, for others depression is caused by major life changes, such as a divorce, major financial problems, a chronic illness, death of a loved one and other life stresses.

Here are some tips to help you take care of your emotional health the Ayurvedic way:

1. Practice meditation for 20 minutes twice a day to relieve emotional, physical, mental and environmental stress.

2. Go to bed before 10:00 p.m. Getting enough rest is essential for emotional health, and falling asleep during the Kapha time of night generates a deep, restful sleep that truly refreshes mind and body. If you stay up beyond 10:00 p.m., after the Pitta time of night starts, you are likely to feel hungry and give in to cravings to eat "junk" food. Even eating healthy foods at this hour disrupts digestion, which needs the night time to cleanse impurities and rest. Falling asleep after 10:00 p.m. produces a more restless sleep, and you will be more likely to wake up in the night with emotional distress.

3. Wake up with the rising sun. Waking up early is critical to preventing depression, because sleeping during the late morning, after 6:00 a.m., causes the shrotas or channels of communication to be clogged with impurities, leading to dullness of mind, depressed moods and slow communication between heart and mind.

4. Walk outdoors when the sun is rising and breathe deeply. Daily exercise is essential to combat depression, because exercise helps moved blocked emotions and hormones out of the body. It increases the power of agni and helps improve processing power. Exercise also releases positive neuro-hormones, elevating mood and positive thoughts. The early morning sun adds an extra boost, because you become infused with the positive energy of the sun when it is at its most beneficial for all body types. Walking in the early morning sun helps open the channels, stimulates digestion and elimination, clears the impurities from the previous day, and is an overall tonic for ideal health.

5. Make sure you eliminate each morning. Constipation can cause headache, dullness, fatigue and depression. If your elimination is sluggish or blocked, start your day with cooked apples, prunes and figs. Take two Herbal Cleanse tablets at night before bed. Drink plenty of water throughout the day. Eat your meals at the same time each day, with the main meal at noon and a lighter meal in the evening. The early morning walk will go a long way toward making your elimination regular as well.

6. Eat intelligent foods. Foods that are natural, unprocessed and contain more of nature's intelligence are digested quickly by the body and create ojas. Ojas is the product of good digestion that creates bliss, stable emotions and good health in the body.

7. Spices such as black pepper help to enhance medha agni, which means they improve coordination between different functions of the mind. Other spices enhance digestion and balance the emotions.

8. Give yourself a daily abhyanga (Ayurvedic oil massage). Massage has many benefits: it increases circulation, allows toxins to be cleared from the tissues, invigorates the body, calms the mind and soothes emotions. The sense of touch is associated with emotions, and even if you are massaging yourself you are giving your skin the tactile stimulation needed to balance Vata dosha and calm anxiety and stress. Follow your massage with a warm bath to flush out the toxins that have been pushed out from the cells with the massage.

9. Do moderate exercise such as Yoga Asanas. In addition to your half-hour walk in the early morning sun, it's important to include Vedic exercise such as Yoga Asanas in your schedule. Yoga Asanas enhance digestion, stimulate the Sadhaka Agni, cleanse toxins from the channels and cells of the body and improve overall balance and health. They are excellent for clearing away the toxins that lead to depression.

10. Blissful Joy is excellent nutritional support for emotional balance. It also improves metabolism and helps to clear away toxins that deprive the cells of energy and vitality and slow down cell regeneration. When your body has more old cells than new ones, fatigue and depression can result. Blissful Joy improves metabolism and helps revitalise cell growth.

If in addition to fragile emotions you also feel overwhelmed or mentally fatigued, it's recommended that you also take Worry Free.

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Health for Life

25/1/2018

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Health for Life - Dr Deepak Chopra

Did you know that we all have genetic predispositions… BUT our health and ageing aren’t predetermined?

We have the power to TRANSFORM our health and even REVERSE the signs of ageing… Yet it is our limiting beliefs that are holding us back from awakening our bodies to their truest potential.

Today Deepak has released a never-before-seen video in the online Healthy Ageing Workshop that reveals the #1 way to cultivate health.

If you’d like to discover how to live in an infinite state of health and happiness, then watch this video.

Click here to watch the video now. (plus receive access to all the workshop videos for free)

In this video you will discover:

How to bring your body back into its natural state of health...
The key differences between an Ayurvedic detox and modern detox...
Why toxins are dangerous to our health and how to eliminate them...
And much more…

This is your chance to release any past struggles you’ve had with your health and live a life that’s free of stress, anxiety, complications and unhappiness...

Click here to receive free access to all the workshop videos now.

Namaste,
The Chopra Center

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The Strongest Predictor of How Long You’ll Live

24/1/2018

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The Strongest Predictor of How Long You’ll Live

What does it take to live for 100 years?

These are the surprising predictors of a long, healthy life.

The Italian island of Sardinia has more than six times as many centenarians as the mainland and ten times as many as North America. Why? According to psychologist Susan Pinker, it's not a sunny disposition or a low-fat, gluten-free diet that keeps the islanders healthy -- it's their emphasis on close personal relationships and face-to-face interactions. Learn more about super longevity as Pinker explains what it takes to live to 100 and beyond.

Isn't it interesting that Britain's Prime Minister, Theresa May, has appointed a minister for loneliness, Tracey Crouch to tackle the loneliness issue in the UK.

Click here for more information.

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Health Benefits of Vitamin D, According to Science

23/1/2018

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Health Benefits of Vitamin D, According to Science - Jenn Miller

Vitamin D, sometimes referred to as the “sunshine vitamin”, is a hormone-like, fat-soluble vitamin that your body produces when it is in direct contact with sunlight. Sunscreen however, important for protection from melanoma and rapid ageing of the skin, blocks these rays. So while we do make it naturally, it is recommended to take supplements.

Vitamin D is vital to the intestinal absorption of many minerals and vitamins that we need to stay healthy and a lack of vitamin D can have dire consequences on our bones, immune system and heart health.

Approximately 10 percent of American adults are vitamin D deficient, however vitamin D deficiencies affect all ages at all stages of life. A vitamin D deficiency is characterised by the following symptoms:

Weak muscles
Bone pain
The inability to think clearly
Fatigue
A frequency of bone injuries such as breaks and fractures
Excess sweating
Soft bones

Every single cell in your body relies on vitamin D in order to function normally.

1. Vitamin D Fights Seasonal Depression
Seasonal Affective disorder (SAD or also known as winter blues) is when your mood and temperament is affected by the weather or the lack of sunlight during the winter months in colder countries (1). Colder and darker weather affects your mood as the production of serotonin (a neurotransmitter produced in the brain that maintains mood balance) is linked to the amount of sunlight you get. Symptoms of SAD include;

Weight gain
Feeling depressed
Feeling lethargic
Anxiety
Becoming quickly irritated
Having difficulty concentrating
A decreased libido
An increased intake of food

A randomised medical trial has found a relationship between a lack of vitamin D and SAD (2). Brain tissues contain vitamin D receptors and when these receptors are activated they stimulate and increase the growth of nerves within your brain. This process is important to mental health and brain function .

2. Vitamin D Can Ensure A Healthy Pregnancy
An expectant mother with a vitamin D deficiency in her first trimester is at risk of having a baby with extremely low birth weight. A study funded by the University of Pittsburgh found that low levels of vitamin D in the early stages of pregnancy put a baby at risk of stunted growth while in utero (3).

Babies that are born smaller are ultimately born with a higher risk of developing heart disease, diabetes and hypertension later on in life as well as a high risk of mortality within the first month after birth.

Vitamin D is so important for pregnancies because of the vitamin D receptors present in gestational tissues (4). Vitamin D2 and 3 are the most important compounds for human development (5).

10 micrograms per day is recommended for pregnant and breastfeeding mothers (6).

3. Vitamin D Supports Healthy Lung Function
Obstructive pulmonary disease (including emphysema and bronchitis, various diseases that have been grouped as they are all characterised by obstruction in the lungs resulting in poor airflow) and asthma are two chronic lung diseases that are worsened by a lack of vitamin D (7).

These diseases are chronic which means that they are permanent.

Studies show a link between a strengthened reaction by the immune system against infection of the airways caused by manufacturing of antimicrobial peptides and vitamin D, especially when combined with the use of an air purifier.

A flare up of any of these lung diseases are characterised by uncontrollable coughing, chest tightness, excess mucus buildup in the lungs and difficulty breathing. These flare ups could result in hospitalisation, or in extreme cases, even death. Studies show the patients suffering from these conditions could decrease their instances of flare ups by nearly 40 percent by taking vitamin D supplements (8).

Vitamin D deficiencies have a physical effect on the shape of the lungs. A study found that vitamin D deficiencies can change the volume of the lungs and the lung development (9).

4. Vitamin D Aids Calcium Absorption
The most important nutrient needed for the correct absorption of calcium in the body is Vitamin D. Without vitamin D our bodies would struggle to absorb calcium at all. Calcium and vitamin D work hand in hand to stave off or reduce the effects of osteoporosis (10).

Calcium is also important for proper heart, muscle and nerve function as well as blood clotting.

As we age our bodies ability to create vitamin D from sunlight exposure and to properly absorb calcium begin to decrease. When our body does not have enough vitamin D it cannot produce a hormone called calcitriol which regulates calcium levels in the body. The body then takes calcium stored within the skeleton. This weakens the existing bones and prevents new bone formation (11).

A serious vitamin D deficiency is likely to result in the development of rickets in young children and can also be responsible for osteomalacia (when bones soften due to a lack of calcium or vitamin D) in adults. (12)

5. Vitamin D Supports The Brain And Nervous System
Vitamin D plays an important role in regulating the health of the brain and nervous system both during its development and throughout the rest of our lives.

Studies carried out on rodents observing the effect of vitamin D on the brain found that pregnant mice that were vitamin D deficient gave birth to babies with thinner and longer brains which had larger than usual ventricles. This unusual brain shape is caused by excess brain cells not dying off when they should. This process of getting rid of unnecessary brain cells is needed for important cell connections to develop within the brain (13).

Mice born to vitamin D deficient mothers also exhibited behaviours similar to behaviours seen in people with schizophrenia and autism.

Hypovitaminosis D is the decline of vitamin D in the system due to old age. Elderly with a lack of vitamin D in their systems are at a higher risk of developing dementia or having a stroke. As of now, five studies have reported a link between hypovitaminosis D and dementia.

6. Vitamin D Promotes Weight Loss
Vitamin D is a fat-soluble vitamin so it is stored within the fat cells in our bodies.

Vitamin D receptors tell the body whether it should store or burn the fat we consume. When you provide these receptors with more vitamin D it promotes the burning of fats over storing it (a). If receptors in your brain do not get enough vitamin D you tend to feel hungrier which can lead to excess snacking.

Research shows that most people battling obesity have much lower vitamin D levels in their blood (14). When a study put 38 overweight adults on a specialised 11 week eating plan it was found that participants who started the diet with higher levels of vitamin D in their blood were more successful in losing weight than participants with low starting levels of vitamin D.

The vitamin D levels in participants were also a precursor to the successful loss of belly or abdominal fat (abdominal fat most notable visceral abdominal fat is particularly harmful as it surrounds your organs and usually leads to health complications like type 2 diabetes, certain cancers and insulin resistance).

Being unable to lose weight could be a sign of a vitamin d deficiency.

7. Vitamin D Fights Disease
Vitamin D is actually a pro-hormone which means that the body is able to convert it into a hormone. When the body is depleted of vitamin D you are at risk of developing heart disease, muscle weakness and some cancers.

Colorectal (cancer of the colon), breast and prostate cancer and the mortality caused by them have been linked to low levels of vitamin D in the blood. Studies have found that an uptake of vitamin D can help protect the body from these cancers (15).

Vitamin D receptors are also found in the nuclei (the nucleus) of the body's immune cells. Further evidence links a vitamin D deficiency to diseases like systemic lupus erythematosus (a disease where your immune system begins to attacks itself causing a rash on the face, severe fatigue and joint pain) and rheumatoid arthritis (16).

A study that hopes to explore the extent to which vitamin D is useful in protecting the body from cancer, diabetes, depression and hypertension is currently underway. The study will span five years and include 20 thousand participants (17).

8. Vitamin D For Healthy Infants And Toddlers
The development of rickets is the potential danger for babies and toddlers that are vitamin D deficient (18). Babies that are at highest risk of developing rickets are babies who have a darker skin tone, those born premature, who are being or have been breast fed and babies whose mothers have low levels of vitamin D.

Vitamin D is essential for normal body development and growth. When a baby is deficient it does not have the correct biological material to build healthy teeth and bones and will most likely have retarded bone growth. A few signs that your baby or young child has rickets are:

Weakened muscles
Projection of the breast bone
Pain and discomfort in the legs, pelvis and or spine
Thickened ankles and wrists
Abnormal leg shaped such as knocked knees or bowed legs
Slow growth (19)

If rickets is not addressed and treated it could lead to permanent skeletal damage, dental defects, seizures and a curved spine. Sunlight is not an option for increasing levels as prolonged direct contact with the sun holds too many risks for infants.

Babies who are breastfed are at a higher risk of vitamin D deficiency as vitamin D is added to infant formula. The recommended dose is 8 to 10 micrograms of vitamin D daily for breastfed infants under the age of one (20).

9. Vitamin D Can Ease Various Skin Issues
Vitamin D receptors in the cells are directly linked to cell differentiation (when a cell becomes specialised to performing a certain function) and cell proliferation (a process which increases cell numbers). These receptors are also linked to healthy immune function, this is important because a weak immune system cannot fight cell damaging free radicals, and free radicals can cause major damage to skin cells (21).

Nearly 40000 of your cells die within a minute. The system of cell renewal is heavily dependant on vitamin D. This process occurs in cell called keratinocytes and they make up over 90 percents of all cells in the epidermis (the skin). When they receive the right amount of vitamin d these cells are able to differentiate and multiply. Because of this these cells provide a constant flow of younger cells to replenish the epidermis and create a layer of moisture trapping tissue.

The actual rate at which cell multiply and differentiate is prompt by vitamin D. When your body does not get enough, this process slows down and skin can become thin and damaged.

Eczema, excess sweating, wrinkles and acne are all signs of vitamin D deficient cells. Vitamin D also acts as an anti-inflammatory within the skin and that can prevent or lessen the severity of acne (22).

Contact with sunlight is one way to get vitamin D but it can also be damaging to skin cells so it is advisable to limit your direct contact with sunlight to less than 30 minutes a day and to use sunscreen. Foods high in vitamin D and supplements are less harsh on the skin.

10. Vitamin D Prevents Erectile Dysfunction
Erectile dysfunction or impotence is when a man is unable to achieve or maintain an erection for the purpose of intercourse. It can be a physiological problem or a physical one. ED has been found to have negative impacts on the self esteem of men suffering and their relationships as well as making it difficult for couples to conceive (23).

ED is a potential risk factor or precursor in developing high blood pressure, heart disease and diabetes.

A study in America carried out on over 3000 men over the age of 20, all suffering from a vitamin D deficiency, found that 16 percent of them had ED (24). The same study stated that men lacking in vitamin D have a 32 percent higher risk of developing ED.

Men who have been diagnosed with ED are likely to also develop endothelial dysfunction (when the capacity of the inner blood vessel linings to control vascular relaxation and regulate immune function and blood clotting becomes compromised). Low vitamin D levels inhibit nitric oxide synthesis. Nitric oxide secretion is key to smooth muscle relaxation in the corpora cavernosa (the bulk of the erectile tissue) (25).

11. Vitamin D Improves Symptoms Of Tuberculosis
Tuberculosis (TB) is a disease of the respiratory system that can also have an impact on the brain, spine and kidneys. Although symptoms do not always occur they include:

Phlegm build up in the lungs
Sudden weight loss
A cough that has persisted for more than three weeks
Loss of appetite
Night sweats
A fever and or chills
Coughing up mucus and or blood
Persistent fatigue

TB can be active or dormant. Approximately 1 in 3 people worldwide have dormant TB while 1 in 10 will develop active TB. Drug or alcohol abuse, and having cancer, diabetes or HIV or AIDS can result in dormant TB becoming active as they weaken the immune system (26).

Vitamin D increases the increases the amount of proteins in your immune system that kill foreign and potentially harmful bacteria. Studies show that TB patients who have been given vitamin D doses had faster rates of recovery and experienced fewer TB symptoms.

A study in Pakistan determined that low vitamin D levels were partly responsible for the progression from dormant to active TB. Low vitamin D levels can be looked at as a sign of possible latent TB or a sign of the patient having been diagnosed with TB once before (27).

To treat TB with vitamin D it is recommended to take no more than 10,000 IU (international units) a day.

12. Vitamin D Influences Gene Expression
Vitamin D is involved in the process of gene expression, which is where certain functions of cells are turned off or turned on.

Gene expression is a process in which genes synthesise products (usually proteins that go on to become hormones, enzymes and receptors that carry out important functions) according to genetic instructions provided by our DNA.

An analysis carried out on 8 vitamin D deficient adults found positive changes to the actions of 291 different genes. These genes were directly involved in 160 pathways that are linked to infectious and autoimmune diseases, cancer, the way cells respond to stress, DNA regulation and heart function (28).

Vitamin D down-regulates and up-regulates proteins manufactured by gene regulation (29).

13. Vitamin D Can Ease Multiple Sclerosis
Multiple sclerosis is an autoimmune disease where your immune system targets and damages the myelin sheath that protects your nerve fibres in your spinal cord and brain (the central nervous system) that causes a problem with the communication between the brain and body. MS could eventually cause permanent damage (30).

The symptoms of MS vary. The more damage done to the nerves, the more severe the signs are (loss of vision, feeling permanently fatigued, heavily impaired coordination and pain). At its severest, people with MS may lose the ability to walk.

MS has found to be more common in areas that are further away from the equator and thus get less sun year round (31). Research shows that babies born with lower levels of vitamin D in their blood are more likely to develop MS later on in life.

Patients suffering from MS report less attacks during Summer months which correlates with more exposure to direct sunlight which results in the body creating more vitamin D (32).Studies hoping to determine the effects of vitamin D on myelin repair and its role in neuro-protection are currently underway (33).

14. Vitamin D Improves Your Eyesight
People with low vitamin D levels are at risk of developing wet macular degeneration. Wet macular degeneration is a chronic disease of the eye and causes a person to develop a blind spot in their field of sight or blurred vision. It is caused by unusual growth of blood vessels within the eyes that secrete excess fluid or blood.

Vitamin D prevents angiogenesis, the process by which blood vessels form. It is also an anti inflammatory which also helps to prevent wet macular degeneration as the disease is worsened by inflammation in the eye (34).

15. Vitamin D Improves Metabolic Syndrome
Elevated blood pressure, excess amounts of body fat in the stomach area, atypical cholesterol levels and high sugar levels are all a part of metabolic syndrome. The dangers of metabolic syndrome are high risk of stroke and heart attacks.

Metabolic syndrome affects up to 25 percent of the adult population worldwide. It is caused by a vitamin D deficiency coupled with a diet high in saturated fats and carbohydrates (35).

Vitamin D spurs on manufacturing of defensins, molecules which maintain and restore the health of gut flora (microorganisms in the digestive tract). Healthy bacteria in your gut reduces the fat in the liver and regulates blood sugar.

Vitamin D also boosts the diversity of bacteria in your gut which reduces risk from harmful pathogens (36).

15 Best Vitamin D Foods

1. Egg Yolks
Egg yolks have a bad reputation for being high in cholesterol, and they are, but with High Density Lipoprotein cholesterol which is also known as the “good” cholesterol. HDL cholesterol is considered good because of it’s relationship with LDL cholesterol (low-density protein which is considered the “bad” cholesterol).

HDL searches for and finds LDL within the blood stream. It then takes the LDL to the liver where it is reprocessed. HDL is also constantly working to keep the endothelium (the inside of blood vessels) in good shape. When these inner walls become damaged a process called atherosclerosis begins and the artery walls start to thicken. This can have life threatening results such as strokes and heart attacks.

Eggs yolks are much higher in vitamins than egg whites.

Egg yolks contain the carotenoids zeaxanthin and lutein which together significantly lower the risk of macular degeneration (an age related incurable eye disease) and cataracts. These eye diseases are the result of damage caused by free radicals. The carotenoids are antioxidants which prevent and reverse the damage the free radicals cause.

Choline is an important macronutrient found in egg yolks that most people do not get enough of. Choline is important because it builds and strengthens cell membranes. Choline is also involved in several bodily functions such as brain, liver and muscle function.

Choline aids the development of DNA methylation and an American study found that women with diets that contained high levels of choline had a nearly 25 percent less chance of developing breast cancer.

2. Salmon
Salmon is an incredible source of protein. Protein is important as it aids the process of muscle healing caused by ageing and physical activity.

Salmon is also an excellent source of omega-3 fatty acids. Omega-3 is a healthy fat (natural polyunsaturated fat) that our body cannot make by itself. Omega-3 is a popular supplement (fish oil) and offers a range of health benefits including:

Regulating menstruation and thus improving fertility in women
Reducing or healing skin ailments such as acne, psoriasis and eczema
Combatting dry eye syndrome
Soothing anxiety symptoms
Strengthening brain growth and development
Keeping your heart rate normal
Regulating blood clotting
Reducing fatty liver
Lowers cholesterol
Reversing insulin resistance
Countering inflammation
Fighting autoimmune diseases

3. Cheese
The calcium content of cheese is very high. Calcium is needed to keep bone and teeth health from deteriorating. Another benefit for teeth is that cheese has a very low lactose content. In high amounts lactose can cause damage to the teeth.

Cheese is high in vitamin B. Vitamin B is an important one for pregnant or lactating women, children and the elderly as it is a vital component in first the formation and then the strengthening of cartilage and bones.

If weight gain is recommended for health, cheese is a good food to include in your diet.

4. Shrimp
Astaxanthin is a carotenoid found in shrimp. Astaxanthin is an effective antioxidant that reduces damage done to the skin by exposure to direct sunlight and UVA. UVA is responsible for the development of sunspots, premature ageing and wrinkles in the skin.

A zinc deficiency within the body has been found responsible for accelerated hair loss. Zinc (found in shrimp) creates and maintain new cells, including the very cells responsible for the health of skin and hair. Other symptoms of a zinc deficiency include:

Sudden weight loss
Development of white spots in the fingernails
Onset of depression
Dulling of taste and smell senses
Diarrhea
Unusual bone growth

Shrimp contains omega-3 fatty acids which has exhibited soothing effects of cramping and pain associated with menstruation.

5. Oysters
One serving of oysters contain almost 90 percent of the recommended daily requirement of iron. Iron is vital to the process of generation of red blood cells. The increase of oxygenated blood in the body provides the bodies organs with fuel to keep the functioning at optimal levels.

Getting enough iron is essential to combating anaemia, a condition that can result in chronic fatigue, stomach problems, weakening of muscles and cognitive malfunction.

Oysters contain zinc which is a key component in wound healing and accelerated recovery from injury.

Oysters also contain vitamin E which increases the flexibility and strength of the membranes of various cells.

6. Soy Milk
The isoflavones in soy beans have been shown by studies to be beneficial to menopausal women in that it can balance the amount of oestrogen being lost through the process of menopause. The isoflavones are a kind of phytoestrogens, these are plant based (fruits and vegetables) and mimic oestrogen effects within the body.

Soymilk helps to defend the liver from stress caused by oxidation because of its hepatoprotective properties.

Soymilk has added calcium and unlike a diet high in animal protein, a diet high in soymilk protein reduces the likelihood of losing calcium via urinary excretion. These factors make soymilk a good tool for fighting brittle bones and bone break down.

7. Pork
Pork contains vitamin B1 or thiamine. Thiamine has a few important functions within the body including allowing electrolytes to flow into and out of muscle and nerve cells, metabolising carbohydrates and aiding bodily enzymatic processes.

The body does not produce thiamine and can only retain it for about 18 days, thus it is important to keep up a healthy intake. A few symptoms of a thiamine deficiency (knows as beriberi) include:

Developing depression
Nausea
Pains in the abdomen
Headaches
Irritability

Pork tenderloin is also leaner than chicken making it a healthier source of protein.

8. Tuna
Tuna has a very high omega-3 fatty acid content. Omega-6 (the unhealthy fatty acid) and cholesterol tends to build up in the blood vessels and arteries, increasing the risks of developing heart disease. Omega-3 strips away the Omega-6 fatty acids.

A single can of tuna yields up to 80 percent of the recommended daily dose of protein. Having protein in your body is pivotal to muscle development and growth. Protein is also responsible for quickening the rate at which wounds on the body heals after an injury.

The anti-inflammatory properties of tuna helps to lower hypertension and keep your blood pressure regular.

Tuna is full of a range of B vitamins. B vitamins are linked to improving your overall organ function and boosting your metabolism.B vitamins are also known to increase the amount of energy your body produces daily.

Tuna is very high in iron. Iron increases the amount of red blood cells in your circulation system and the actual volume of blood.

The sodium and potassium levels in tuna helps when it comes to managing the balance of fluid in your body. When there is a fluid imbalance in your body stress is put onto the kidneys and they are not able to function properly.

Cooked tuna produces peptides which are important for protecting cell membranes including those in the brain.

9. Beef Liver
Beef liver is very high in many different minerals and vitamins. One of these vitamins is vitamin B12. B12 is crucial to DNA synthesis, the formation of red blood cells and healthy neurological functions.

A vitamin B12 deficiency has been linked to multiple neurological disorders like dementia in older patients. Other B12 deficiency induced disorders include neuropathy (a disease that affects the nervous system), myelopathy (a disease that affects the spinal cord), disturbances to usual behaviour and overall weakening cognitive activity.

To get the most minerals and vitamins out of beef liver, be sure to buy hormone free.

10. Sardines
Macular degeneration is a disease that affects the eyes. It is mostly prominent in the elderly. The more it progresses the higher the chance of permanent damage to the retina.

The fish oil in fatty fish increases the body's immune cell count which builds up a stronger immune system.

Sardines are high in the mineral selenium. Selenium goes directly into the nucleus of DNA cells and repairs any damage present. If this damage is not fixed the cell could become cancerous. Selenium has shown signs of cancer prevention, most notably liver, prostate and lung cancer.

Studies have pointed to selenium having a direct affect on the activity of the thyroid and the continued production of thyroid hormones. Your thyroid affects your weight, temperature, sleep patterns, appetite and energy levels.

Selenium is present in sperm mitochondria and very high or very low levels can have a negative impact on sperm count.

Low levels of selenium are prevalent in those suffering from chronic asthma.

11. Fortified Cereals
Cereals are complex carbohydrates that are enriched with vitamins and minerals. Fortified cereals range from oats to rye to rice.

Cereals provide a uniquely high level of energy. As cereals are so high inexpensive and calorie rich, they make up nearly 30 percent of calorie intake in North America and this percentage only increases in poorer countries.

Cereals contain both soluble and insoluble fibre. High fibre has many health benefits, such as keeping blood sugars at healthy levels and preventing disorders of the colon and constipation. When you eat, glucose is secreted into the body. Fibre slows this process down. Cereals improve the process of peristalsis (when the muscles in the intestines contract in such a way as to assist the movement of food within the digestive tract) and also increases the bulk of stools which keeps your system clean.

It is best to avoid cereals if suffering from celiac disease.

12. Fish Roe
Fish roe are fish eggs also known as caviar. Fish roe is another high omega-3 fatty acid food. Omega-3 reduces inflammation that is associated with many autoimmune diseases.

Fish roe also contain vitamin B12, magnesium, calcium and iron. Including foods high in magnesium can:

Reduce anxiety and nervousness
Prevent migraines
Relieve muscles spasms and aches
Increase your energy
Aid digestion
Regulate sodium levels

13. Mushrooms
The potassium in mushrooms works as a vasodilator (something that widens the blood vessels which allows more blood to pass through) and relaxes tension within blood vessels. This results in lowered blood pressure.

Potassium is also responsible for better cognitive function because when blood vessels are relaxed and more oxygenated blood is flowing to the brain, higher levels of neural activity are stimulated.

Mushrooms contain copper which is a trace mineral. Copper increases the rate at which our bodies absorb iron which in key in avoiding developing anaemia. Copper also regulates your heartbeat and ensures that the body grows at a normal rate.

Copper can reduce the signs of ageing because it stimulates the production of collagen.

Mushrooms are a form of natural antibiotic that is very effective in protecting people with diabetes from developing infections in their arms and legs. They also support proper function of the pancreas, certain endocrine glands and the liver. They promote insulin formation and regulation.

14. Orange Juice
Just one serving of orange juice has over 200 percent of the recommended daily intake of vitamin C, or ascorbic acid. Vitamin C is a powerful antioxidant that protects the immune system against free radicals making it stronger and less susceptible to infection. Another important function of this antioxidant is keeping DNA of cells that are healthy from mutating and becoming cancerous. Vitamin C and ts antioxidant properties are the first line of defence against colds, flu and more serious diseases.

Orange juice has a very high folate content. Folate is most notably responsible for the growth of young cells and creating DNA. Folate is also important for creating more red blood cells and for promoting blood flow to your extremities.

The antioxidant hesperidin, which is found in orange juice, impacts the function and activity of the smaller blood vessels. Hesperidin can lower high blood pressure and significantly decrease your chances of developing heart disease.

Orange juice contains fibre which regulates bowel movements and can lower cholesterol levels.

The citrates and citric acid in orange juice can prevent the development of kidney stones. Kidney stones are solid mineral deposits that develop in your kidneys. They can cause debilitating abdominal and or side and back pain as well as urine in the blood.

15. Infant Formula
Infant formula is becoming the world’s most popular fortified food. While breast feeding is preferable some mothers are unable to (low milk supply, baby not latching etc) and are thus unable to pass on antibodies and nutrition to their babies. Infant formula is enriched with the minerals and vitamins babies need to grow and thrive.

Certain types of infant formula even have an added probiotic called bifidobacterium lactis which reduces the effects of colic (a condition where seemingly healthy babies cry for three or more hours per day), decreases the chance of developing food allergies and reduces diarrhoea.
Infant formula can also reduce allergies in babies.

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How To Fight The Winter Blues Effectively

22/1/2018

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How To Fight The Winter Blues Effectively - Alisa Paliano, Editor in Chief @ Nestmaven.com

Does the change of seasons leave you feeling sad?

Well, you are not alone.

Many people see either an improved mood or feelings of sadness and lethargy that is accompanied in some cases with depression symptoms as the seasons change that scientists call Seasonal Affective Disorder or SAD.

Seasonal Affective Disorder doesn’t have to control your life. You can take control back and beat the seasonal blues.

If you believe you or someone you care about might suffer from Seasonal Affective Disorder, read on to find out the following:

What Is Seasonal Affective Disorder?
According to Psychiatric Times, changes in mood based on the season has been recorded for many centuries, quoting Greek philosopher Posidonius as writing “melancholy occurs in autumn, whereas mania in summer.” [1]

These days, the Mayo Clinic defines Seasonal Affective Disorder as “a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year.”

While the most extreme cases are rare, SAD affects about 25% of the population. Seasonal Affective Disorder drains you of your energy and makes you more irritable and moody. In most cases, Seasonal Affective Disorder occurs between fall into winter. However, it can occur from spring into summer. [2]

Seasonal Affective Disorder (SAD) is considered to be a form of depression in the medical community. The disorder affects about 4 – 6 percent of the population with more depression like symptoms. Another 10 to 20 percent experience what are considered mild SAD symptoms. [3]

Researchers indicate that women are four times more likely than men to develop SAD.

Additionally, most cases of SAD do not start until early adulthood, and each year of your life, your chances of developing SAD go down. Teens and children are much less likely than adults to develop SAD.

Though typically linked to depression, there is information that suggests that it is also linked to bipolar disorder. In these cases, it is likely that during the spring and summer months, a SAD sufferer may experience a more manic high. [4]

Symptoms Of Seasonal Affective Disorder
Symptoms of Seasonal Affective Disorder vary and differ based on the time of year that causes your SAD. There is an overlap between SAD and depression symptoms.

With SAD however, the symptoms start mildly at the change of the season and may worsen as the season goes on. The symptoms will then lessen as the season changes again.

Symptoms Of Depression That Could Be Symptoms Of SAD

Feeling Hopeless: could be accompanied by feelings of worthlessness
Lack of Energy: feeling sluggish and unmotivated
Daily Depression
Unintentional Weight Change: changes in appetite occur with both SAD and depression
Sleep Issues: either insomnia or sleeping too much
Feeling Agitated: agitation may make it hard to get along with others
Concentration Issues: lack of focus
Suicidal Thoughts: If you are feeling this way at all or know of anyone who is, seek professional help immediately.
Crying Spells: bouts of crying for no reason.
Decreased Sex Drive
Body Aches and malaise

Many of these symptoms can indicate serious mental health concerns. You should see your doctor immediately if you experience these symptoms to rule out a major depressive disorder.

Symptoms of fall and winter SAD generally make you feel sluggish. They include:

Lack of energy
Irritability
Fatigue
Problems getting along with others
Cravings for carbohydrates and other “comfort foods”
Oversleeping
Weight gain

Conversely, symptoms of warm weather SAD may make you feel manic. You may experience the following if you have spring or summer SAD:

Insomnia
Lack of appetite
Weight loss
Anxiety

Like most disorders and illnesses, how people respond to Seasonal Affective Disorder (SAD) will vary by person. Only a doctor can officially diagnose SAD, so if you feel you might be experiencing SAD, talk to your doctor as soon as possible.

What Causes Seasonal Affective Disorder (SAD)?
The exact causes of SAD are still not well known . However, a variety of researchers all seem to point to the same few causes of SAD. [5]

Most experts agree that the amount of sunlight is a likely cause of Seasonal Affective Disorder. Exposure to sunlight has the following effects on the body:

Sunlight may trigger the body to produce serotonin, a hormone that helps regulate mood. When there is not enough light, you may experience symptoms similar to depression.On the contrary, when there is copious amounts of light, you may feel more positive, and in some cases, manic.
A rapid increase or decrease in sunlight upsets your biological clock. The changes in light could drastically affect your sleep patterns, which can lead to depression. [6]

Of course sunlight is not the only cause of Seasonal Affective Disorder. Other factors that may cause SAD include:

Melatonin levels: The changes in the seasons can disrupt the balance of your body’s level of melatonin. This natural chemical plays a role in sleep patterns and mood. [7]
Low Vitamin D Levels: A study published in The Journal of Nutrition, Health, and Aging titled “Vitamin D vs Broad Spectrum Phototherapy in the Treatment of Seasonal Affective Disorder” indicates that a number of SAD cases have a common link of low vitamin D levels.Though the link is not exactly clear, it is believed that there may be a connection. [8]

What Are Some Of The Best Ways To Treat Seasonal Affective Disorder?
Treatments for Seasonal Affective Disorder (SAD) are varied in both what and how they reduce and eliminate symptoms of SAD. Before trying any of these treatments yourself, be sure to consult a doctor or other medical professional.

This is especially crucial if you have been diagnosed with bipolar, consulting a doctor is extremely crucial even for the least invasive treatment options.

Potential Treatments For SAD

1. Time
For people suffering mild cases of SAD that does not affect daily life, the passage of time may be the only treatment needed. In even some of the most extreme cases of SAD with the worst symptoms, the change of season back to spring or summer will effectively end the symptoms.

2. Light Therapy Box
Backed by research, light therapy boxes are designed to imitate sunlight. These boxes trick the body into producing melatonin. Typical treatments include 30 minutes a day for a week or two in front of the box.

Though it may not be necessary or as effective over time, many people who use a light therapy box use it for the entirety of the season [9].

A study in the Journal of Affective Disorders titled “The Duration of Light Treatment and Therapy Outcome in Seasonal Affective Disorder” suggests that one week is as effective as two weeks, which may mean the effects wear off over time [10].

Other research indicates that using the light therapy box in the morning for a half hour is the most effective use of the device. [11]

3. Keep A Journal
Writing down your thoughts each day can have a positive impact on your mood. The University of Michigan Depression Center Plan says plan to write for about 20 minutes on most days of the week.

You should include your thoughts, feelings, and concerns. The best time is in the evening before going to bed, so that you can reflect on all that happened in the last 24 hours.

4. Dawn Simulators
Some people who suffer from SAD report some success using dawn simulators. Similar to light boxes, dawn simulators create light that mimics sunlight.

The difference is that the dawn simulator acts as an alarm clock, slowly increasing the amount of light until it naturally wakes you up with the brightness.

Similar to most products, not all models offer the same level of effectiveness. The best models offer a fuller spectrum of light that better emulates natural sunlight.

In a study titled “Dawn Simulation vs. Bright Light in Seasonal Affective Disorder: Treatment Effects and Subjective Preference”, researchers found that dawn simulators can be as effective as light therapy for those suffering from mild cases of SAD.

If you are a heavy sleeper, you may want to still use an alarm clock to make sure you don’t oversleep.(12)

5. Talk With Your Doctor
Talking to your doctor is one of only a few ways to determine for sure you have SAD. But beyond this, your doctor can help you figure out ways to cope and treat your SAD case.

Beyond your family doctor, you may benefit greatly from psychiatrist or other licensed therapist. Working through your feelings can help significantly with SAD and other types of depression. [13]

6. Antidrepressants
As with many drugs, a doctor’s prescription is required for antidepressants and your doctor will know best if antidepressants are right for you.

If antidepressants are the route you and your doctor want to take, it is important to be aware and watch out for side effects that may include:

Sleepiness
Thoughts of suicide
Upset Stomach
Headaches
Shakiness [14]

It is recommended that antidepressants be taken every winter, not just ones that you feel symptoms coming on. Also, it is important to be sure to start taking your medication before your symptoms become too severe. [15]

7. Vitamin D
Low levels of vitamin were linked to seasonal affective disorder in research reported in 2014 in the journal Medical Hypotheses.

A 2014 study published in the journal Nutrients found that people who took vitamin D supplements saw significant improvement in their depression.

Be sure to talk to your doctor about testing your vitamin D levels and whether supplements will work for you.

8. Get Away From It All
If you can afford it, planning a mid-winter or fall trip can help you fight SAD symptoms. Researchers claim that taking a winter vacation to warmer climates can help you with reducing or eliminating SAD symptoms.

Travel gives you a break from your daily routine, and it can also help you escape cold and overcast skies. This escape helps lift your spirits — even a few days in a sunny place can be helpful with SAD. [16]

9. Aromatherapy
Aromatherapy offers a much more natural solution for treating SAD symptoms. There are a number of essential oils whose natural essences can help combat symptoms of depression.

These oils can be added to a bath, a diffuser, a boiling pot of water, and, in some cases, directly to your skin.

Some excellent oils to try for your SAD symptoms include:

Lavender Oil: This mildly fragrant oil may be a good substitute for anxiety medications. A double blind randomized study showed that participants with similar symptoms to Seasonal Affective Disorder that took lavender capsules reduced their anxiety as much as other sufferers on a prescription medication. [17]
Bergamot oil: Derived from a citrus fruit in southeast Asia, this oil a sweet, subtly spicy scent that promotes relaxation. A study done in Taiwan showed that smelling bergamot oil lowers blood pressure and heart rate. High blood pressure and faster heart rates are associated with symptoms of depression. [18]
Poplar Tree Oils: The Journal of Natural Medicines conducted a study in 2015. In this study, researchers found that essential oils from the poplar tree helped depressive disorders. [19]
Clary Sage Oil: This oil helps ease the nervous system, which makes it particularly effective at treating depression and anxiety symptoms. The oil’s high levels of esters, substances that have mild sedative properties that help relax you.
Sweet Orange Oil: Sweet Orange Oil helps, as citrus fruits often do, remind you of sunshine and good moods. Research on citrus fragrance and mood shows that smelling a citrus scent like sweet orange oil can help restore balance to hormone levels. As a result, study participants took a smaller amount of their antidepressant medications while maintaining a better mood. [20]

10. Increase Sunlight
Despite the cold often associated with winter months, be sure to go outside as much during the day as possible. In this way, you can maximise as much of the sunlight as possible.

Try to take a walk on your lunch break, or take walk around the block. If it is really cold, be sure to bundle up, but the sun exposure is more important than the physical cold you’ll feel.

Other ideas for getting more light is open up your blinds during the day. Don’t shut out the light when it’s there. Also, try to move your activities nearer to windows if you can.

According to the University of Michigan Depression Center, you want to be in bright environments whenever possible.

11. Exercise
Exercise helps with not only SAD symptoms, but other depressions and mood disorders. Outdoor exercise is the most beneficial, but if you can’t exercise outside because it’s cold, rainy, or snowy, you can use a treadmill, stationary bike, elliptical machine, or any number of other exercise machines close to a window in your home or at your local gym.[21]

Exercise can also help offset weight gain that is common with Seasonal Affective Disorder. But as with using antidepressants, be sure to discuss exercise routines with your doctor to be sure you are healthy enough to engage in your chosen activity.

Some exercises to try include:

Walk for 30 minutes: When walking, try to set a pace that is more vigorous than a stroll but not so fast that you’ll be too sore the next day.
Yoga: Unlike some of other classes you see at many gyms, yoga helps soothe your mind as you work your body. Be sure to position yourself near a window for best results.
Dancing: Cutting the rug can be fun. Having a good time while working up a sweat can help you boost your mood even more than the endorphins do on their own.

11. Stick To That Schedule
One of the symptoms of seasonal affective disorder is trouble sleeping, which results in loss of sleep or not enough. If you can maintain a regular schedule, you will help improve sleep, which can help alleviate symptoms of SAD.

In addition to getting to bed around the same time each night, maintain a regular eating schedule, which will help you reduce overeating associated with SAD. So spend some more time on your mattress and go to bed early.

Conclusions: What’s The Best Way To Seek Help?
As with any treatment plan, what works best for you or your family member suffering from SAD will vary greatly. One of the most important things you need to do is be proactive in seeking help and trying different methods until you find one or a few that work for you.

If you are ever concerned with your choices or need more information about your options, be sure to consult with your doctor. Remember to be gentle with yourself while dealing with Seasonal Affective Disorder.

Cutting yourself some slack, taking care of yourself, and following your doctor’s suggestions can help you manage your mood as seasons change.

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