Our neighbors to the north may not think we have seasons, but we know that in southern California October means the end of summer. The arrival of autumn is characterized by three things:
• Shorter days
• Santa Ana winds
• Seasonal produce
Lack of sunlight can make you SAD
Gone are the days of sunlight until 9 pm, now it’s dark by the time most of us arrive home from work. For many, the lack of sunlight results in a type of depression known as seasonal affective disorder (SAD). For many of us the effects are not this severe, but we all experience some strain from the lack of light. The lessening daylight decreases our bodies’ ability to manufacture adequate serotonin. Serotonin is our feel-good chemical. Healthy serotonin levels result in feelings of connectedness and happiness. Low levels cause depression, lack of motivation, sweet cravings (especially at night) and an aversion to social gatherings. The lack of light during the fall and winter seasons may create a greater biochemical need for anti-depressant medications and/or supplements. Many of us experience mild symptoms of serotonin deficiency and would benefit from serotonin supporting foods and supplements, such as: turkey, spinach, sesame seeds, spirulina, soy protein, whey protein, crustaceans, game meats, egg white, salmon and halibut. These foods contain the amino acid tryptophan, which is the precursor to serotonin. Raising the blood sugar with carbohydrates also boosts serotonin. As sugar (glucose) is released from carbohydrates, the body produces insulin which puts glucose, as well as amino acids, into storage. This makes it easier for tryptophan, a very small amino acid, to access the brain. Unfortunately, more is not necessarily better. Carbohydrates rich in the sugar glucose, such as sweets, crackers and white breads, boost serotonin and blood sugar the most, which is why many people crave them, however the boost is short lived and a crash results in 1-2 hours. A more sustainable effect is produced by complex carbohydrates which turn to sugar more slowly, also known as low glycemic carbohydrates. Lower glycemic carbohydrates which raise serotonin are whole-grain products such as breads, pasta and cereal, rice and fruit.
Exercise also benefits the mood by using up amino acids in the blood stream, giving tryptophan access to the brain. Exercise and diet are a potent combination to raise serotonin and the winter blues. The Hall Center offers nutritional counseling with Jennifer Katz and Yoga Therapy with Pagan or Patrick, together they can help you be your best.
When diet and exercise are not enough to rid the blues, it is time to turn to natural medicine. First, testing should be done to evaluate neurotransmitter levels and adrenal hormone values. Once the target chemicals have been identified (sometimes it is more complex than just serotonin), treatment can begin. Some of the natural medicines that can positively impact the mood are 5-HTP, SAMe, vitamin B-12, Omega-3 fatty acids, L-Tyrosine, L-Theanine, Phosphatidyl Serine, Pantothenic acid and Licorice. Chinese herbal remedies, which are selected based on each patients unique presentation, are also powerful remedies for depression. When symptoms are addressed early and a “test don’t guess” approach is used you can expect very good results. Unfortunately, our culture has gotten into a pattern of waiting until symptoms become severe and warrant western pharmaceuticals. It is much easier to treat symptoms with natural medicine when they are mild to moderate and before prescriptions are started. However, with the cooperation of the prescribing physician, patients can usually slowly be taken off of prescriptions and put onto natural medicines. Natural medicines nourish the body, making the patient more self-sufficient and less dependent on the supplements. Pharmaceuticals, by contrast, tend to increase patient dependency the longer they are used. Each of us has unique biochemical weaknesses and the earlier they are identified and addressed the better our lives will be.
Shorter days, poorer sleep
You thought I was done with serotonin, didn’t you? But there is one more important aspect of serotonin: it turns into melatonin. Melatonin is produced by the pineal gland and regulates our sleep/wake cycle. When there is less sunlight to stimulate the production of melatonin and less serotonin to convert into melatonin the result is insomnia. Insomnia is an epidemic. If I had a nickel for every patient that was on Lunesta or Ambien…I would have a lot of nickels. The lack of sunlight is part of the equation, but chronic stress is the major culprit. Chronic stress depletes many of our biochemicals which keep us calm and happy, such as serotonin, GABA, dopamine, adrenaline and cortisol. Most of us would be wise to take a little health insurance before bed in the form of 5-HTP and/or melatonin. 5-HTP replenishes both serotonin for stress and melatonin for sleep. Melatonin also works as an anti-oxidant in the body helping to prevent premature aging. Studies also indicate that melatonin may have immune-enhancing and anti-cancer effects. Better sleep means a better ability to handle stress and more graceful aging. Who doesn’t want that?
The Santa Ana winds; positive or negative?
In southern California, our last heat spell before the mild winter sets in, is directly related to the Santa Ana winds. Wind from the inland valleys brings warm temperatures and positive ions to the coast. That doesn’t sound bad, does it? Unfortunately, when we are talking about an ion, positive is bad and negative is good. At the coast, the air is filled with negative ions; these can be thought of as anti-oxidants, which boost energy and nourish and protect the body. Positive ions, on the other hand, act as free radicals and rob nutrients and water from our bodies. These winds also carry foreign pollens and dust which tax our respiratory and immune systems. You can protect yourself with high quality spring water or water that has been filtered and then re-structured with trace minerals, a dash of sea salt or a squeeze of lemon/lime juice. (The minerals soften the water, which lowers the surface tension making the water wetter and better able to hydrate your cells.)
Besides water, there are a few essential fatty acids that are essential. These are Omega-3 oils from fish, eggs and flax, coconut oil, GLA and raw seeds and nuts. Boosting the immune system with antioxidants (vitamins A, C, E, selenium, zinc, beta-carotene, berries, acai, goji, mangosteen, green tea) and herbs (astragalus, reishi mushroom) is better than a flu shot. Allergies may also flare up during this time and nature has given us many anti-histamines (that won’t make you drowsy). Vitamin C, nettle and quercetin are combined in D-Hist by OrthoMolecular, an excellent product for allergies.
Fall, food and fat
One of the great reminders that the change of seasons brings is the concept that we are not supposed to eat the same thing year-round. Just because we can get the same foods any time of year doesn’t mean we should. Exposing our bodies to the same foods over and over can result in weight gain and the inability to lose weight. Of course, we can gain weight by eating more calories than we expend, but there is much more to the story than that. One of the common reasons for weight gain is “Leaky Gut Syndrome.” The term Leaky Gut refers to a damaged intestinal tract which allows large food particles to pass into the blood and lymphatic systems. Leaky Gut usually results from two factors; an imbalance of intestinal flora and yeast overgrowth, usually due to a history of antibiotic use and over consumption of sugar and refined carbohydrates, and food sensitivities, the consumption of foods which trigger an unhealthy immune response.
When food sensitivities trigger an immune response, the food is not digested normally but is attacked by the immune cells causing damage to the gastrointestinal lining. These food sensitivities (Immunoglobulin G) are less dramatic and more difficult to identify than true food allergies (Immunoglobulin E), which can cause anaphylactic shock and be life threatening. Food sensitivities may cause immediate symptoms, such as bloating, fatigue and stomach pain, or they may cause vague symptoms such as itching, headaches or mood swings. Food sensitivities can be delayed as long as 48 hours, making them difficult to identify. Some of the common food sensitivities are dairy, wheat, eggs and soy. However, any food including those that seem completely innocuous can be problematic. It is often the very foods we crave the most that are the problem. Continual exposure to food sensitivities damages not only the gastrointestinal lining, but capillaries as well, causing them to leak fluid into the surrounding tissue. This condition is known as edema, which makes one look bloated and is directly associated with cellulite.
At The Hall Center we commonly test for food sensitivities to ensure that you achieve radiant health and your optimal weight. Eating the foods that are in season also protects against food sensitivities by allowing your body to take a break from foods, which decreases overactive immune responses. Autumn provides a cornucopia of wonderful seasonal foods to enjoy. Soon you will be able to find these wonderful foods at your local farmer’s market, community supported agriculture or organic food store: Root vegetables (including garlic, onion, carrot, potato, sweet potato, yam, and burdock), above-ground squashes and gourds (including winter squash, acorn squash, and pumpkin), energy-rich nuts and seeds (including walnuts and sunflower seeds) and fruits (apples, cranberries and pears).
Eating seasonally can help you lose weight and seasonal produce contains more nutrients, supports local farmers, and is environmentally more sustainable. It’s a lose-win of the best kind. I hope these suggestions will help you to enjoy many more seasons of radiant health.
Tim Walsh L.Ac.
Acupuncture
Detoxification
Integrative Medicine
This information is for educational purposes only, and is not intended to treat or diagnose any health condition.