2675: Seasonal Affective Disorder by Becca Shern of Minimal Wellness on Benefits of Physical Activity & Exposure to Daylight

[00:00:00] [SPEAKER_00]: This is Optimal Health Daily. Seasonal Affective Disorder by Becca Shern of Minimal Wellness.com and I'm Dr.

[00:00:07] [SPEAKER_00]: Neal Malik reading you some of the most popular health and fitness blogs out there with permission from the websites, of course.

[00:00:14] [SPEAKER_00]: I'm gonna keep this intro nice and short for you today. So let's get right to the post as we optimize your life.

[00:00:25] [SPEAKER_00]: Seasonal Affective Disorder by Becca Shern of Minimal Wellness.com

[00:00:30] [SPEAKER_00]: I live in Montana and the next six months will be relatively cold and dark, the time of year when something called

[00:00:36] [SPEAKER_00]: Seasonal Affective Disorder or SAD can surface. The constellation of SAD or SAD symptoms, which range from

[00:00:45] [SPEAKER_00]: irritability, lethargy, and over sleeping to depression, can be combated in many ways.

[00:00:51] [SPEAKER_00]: Standard treatment includes light therapy, talk therapy, and medication.

[00:00:54] [SPEAKER_00]: But for those with mild SAD or the occasional winter blues such as myself, a few nutrition and lifestyle tweaks

[00:01:01] [SPEAKER_00]: can improve the winter outlook.

[00:01:04] [SPEAKER_00]: An individual's dietary pattern has been shown in observational studies to be connected to mood. The common diet profile of people reporting depression,

[00:01:12] [SPEAKER_00]: anxiety, and other mental health disorders includes

[00:01:15] [SPEAKER_00]: excessive simple carbohydrates and added sugars and a reliance on highly processed foods.

[00:01:21] [SPEAKER_00]: While much of the research into mood and nutrition focuses on specific nutrients,

[00:01:26] [SPEAKER_00]: it is clear that a diet comprised of whole, unprocessed foods, healthy fats,

[00:01:31] [SPEAKER_00]: quality protein, low glycemic index carbohydrates, and limited added sugar is beneficial for mental health.

[00:01:37] [SPEAKER_00]: One of the likely reasons the dietary pattern I just mentioned is beneficial for mental health and for health in general is that it is

[00:01:45] [SPEAKER_00]: anti-inflammatory.

[00:01:47] [SPEAKER_00]: Specific foods help us fight inflammation via high antioxidant, mineral, or essential fatty acid content.

[00:01:54] [SPEAKER_00]: The superstar anti-inflammatory foods include dark leafy greens like kale, spinach,

[00:02:01] [SPEAKER_00]: beet greens, chard, bok choy, and

[00:02:03] [SPEAKER_00]: include cruciferous vegetables like broccoli sprouts, broccoli florets,

[00:02:08] [SPEAKER_00]: cauliflower, brussel sprouts, as well as blueberries, beets,

[00:02:12] [SPEAKER_00]: sources of omega-3s and monounsaturated fats like salmon, walnuts, flax seeds, chia seeds, avocado, and olives, as well as

[00:02:20] [SPEAKER_00]: potent anti-inflammatory herbs like turmeric, ginger, and cinnamon.

[00:02:24] [SPEAKER_00]: Granted, those foods should be part of a healthy diet all year,

[00:02:27] [SPEAKER_00]: but placing extra emphasis on these foods during the winter should help guard against quote-unquote the blues.

[00:02:34] [SPEAKER_00]: Although it is important to get most of your nutrients from food, in the winter

[00:02:37] [SPEAKER_00]: I'll admit I do supplement with omega-3s and vitamin D.

[00:02:41] [SPEAKER_00]: Omega-3s are beneficial for heart health, brain function, and have been shown to help alleviate

[00:02:46] [SPEAKER_00]: moderate depression in some people. One of the best dietary sources of omega-3s are fatty fish such as salmon, sardines, trout, and herring.

[00:02:55] [SPEAKER_00]: However, with increasing concern over heavy metal contamination in seafood,

[00:02:59] [SPEAKER_00]: taking a fish oil supplement is a good alternative to frequent fish consumption.

[00:03:04] [SPEAKER_00]: While more research needs to be done on the exact link between depression and

[00:03:08] [SPEAKER_00]: depression, sad symptoms, and fish oil supplementation,

[00:03:10] [SPEAKER_00]: it is evident that an adequate intake of omega-3s is beneficial for mood. In order to ensure adequate omega-3s,

[00:03:17] [SPEAKER_00]: eat one serving of wild-caught Alaskan salmon each week, and

[00:03:22] [SPEAKER_00]: also take an omega-3 supplement that's been purity tested for mercury, other heavy metals, and contaminants.

[00:03:28] [SPEAKER_00]: Now because I live in the north, most of the year there is no way to obtain adequate vitamin D from the Sun,

[00:03:34] [SPEAKER_00]: so I take a vitamin D supplement. Vitamin D deficiency affects an estimated 1 billion people worldwide,

[00:03:41] [SPEAKER_00]: especially in the far northern and southern hemispheres, and is tied to many health issues including osteoporosis, heart disease,

[00:03:48] [SPEAKER_00]: infectious disease, including the common cold and the flu, some cancers, multiple sclerosis, and mental health challenges.

[00:03:56] [SPEAKER_00]: Additionally, vitamin D has been found to play an outsized role in mood regulation and people suffering from seasonal affective disorder.

[00:04:03] [SPEAKER_00]: In addition to dietary shifts and supplements, there are several lifestyle adjustments we can implement to elevate winter mood.

[00:04:10] [SPEAKER_00]: Exposure to bright light, particularly blue light, has been shown to be beneficial in treating SAD.

[00:04:16] [SPEAKER_00]: The best source of blue light is daylight.

[00:04:19] [SPEAKER_00]: Although blue light can be introduced indoors with artificial lighting, most physicians recommend trying to get as much time outdoors,

[00:04:26] [SPEAKER_00]: especially in the morning, as possible.

[00:04:27] [SPEAKER_00]: Getting outside in the morning or over lunch for a walk or jog is a great way to increase exposure to blue light,

[00:04:34] [SPEAKER_00]: while also working on another vital lifestyle variable, exercise.

[00:04:38] [SPEAKER_00]: Exercise and physical activity are central to emotional regulation.

[00:04:42] [SPEAKER_00]: Regular physical activity has been shown to be at least as effective at alleviating depression as

[00:04:47] [SPEAKER_00]: antidepressant drugs, with some research showing exercise has greater effects long-term.

[00:04:52] [SPEAKER_00]: Given the host of additional benefits to physical activity, as well as the lack of side effects,

[00:04:57] [SPEAKER_00]: exercise is the most important lifestyle change one can make to defend themselves against the winter blues.

[00:05:04] [SPEAKER_00]: Double the benefit by layering up, braving the cold, and exercising outside. It's energizing and invigorating.

[00:05:11] [SPEAKER_00]: Although winter is not my favorite time of the year,

[00:05:13] [SPEAKER_00]: I try to cultivate a positive attitude and be grateful for what this season does bring, the chance to experience

[00:05:20] [SPEAKER_00]: glistening new snow, to curl up with a blanket and some tea to read a good book, or to see the joy on my daughter's face

[00:05:26] [SPEAKER_00]: while sledding. Although it's trendy right now, incorporating concepts of hygge really does pay off, and not just for me.

[00:05:33] [SPEAKER_00]: It's worth noting that many of the world's happiest countries happen to be geographically positioned

[00:05:37] [SPEAKER_00]: to be most affected by seasonal affective disorder, yet their populations thrive.

[00:05:42] [SPEAKER_00]: Four of the top five happiest countries are Nordic countries, Denmark, Iceland, Norway, and Finland.

[00:05:48] [SPEAKER_00]: And while there are undoubtedly many explanations for their general happiness,

[00:05:53] [SPEAKER_00]: their cultures prioritize diet and lifestyle patterns for optimal mental health year-round.

[00:05:58] [SPEAKER_00]: Winter might be dark and cold, but it need not have that effect on mood. You just listened to the post titled

[00:06:07] [SPEAKER_00]: Seasonal Affective Disorder by Becca Schoen of minimalwellness.com, and I'll be right back with my commentary.

[00:06:15] [SPEAKER_00]: Dr. Neil here for my commentary.

[00:06:17] [SPEAKER_00]: You might have heard me refer to seasonal affective disorder as SAD, or S-A-D. It all means the same thing.

[00:06:24] [SPEAKER_00]: And Becca's right, this is a very real phenomenon.

[00:06:26] [SPEAKER_00]: And I appreciate that she mentioned that her tips for how to possibly relieve symptoms of seasonal affective disorder

[00:06:33] [SPEAKER_00]: doesn't always mean that it's cause and effect.

[00:06:36] [SPEAKER_00]: By not doing something doesn't mean you're going to get seasonal affective disorder, or by doing the things

[00:06:41] [SPEAKER_00]: she mentioned doesn't mean it's going to lead you to not have those symptoms. Rather, what she mentions are associations.

[00:06:48] [SPEAKER_00]: So if we weigh the pros and cons or the risk-benefit of doing some of the things Becca mentioned,

[00:06:54] [SPEAKER_00]: she doesn't recommend anything really all that dangerous. Eating more nutritious foods,

[00:06:58] [SPEAKER_00]: increasing your omega-3s, those things very low risk. And yet if they have the potential to help you, let's do it.

[00:07:06] [SPEAKER_00]: I did also appreciate that she mentioned when it comes to omega-3 supplements, you want to be very careful.

[00:07:11] [SPEAKER_00]: Don't just buy any supplement.

[00:07:13] [SPEAKER_00]: Make sure that it's met quality and purity standards, that the dose that it says on the label is

[00:07:18] [SPEAKER_00]: actually the dose they're giving you. You want to make sure that it's actually composed of mostly omega-3 fats.

[00:07:24] [SPEAKER_00]: There are sadly companies out there that market their pills as omega-3 rich,

[00:07:29] [SPEAKER_00]: but instead are full of other stuff like mostly monounsaturated fats. That's not a bad thing,

[00:07:34] [SPEAKER_00]: you're just not getting what you paid for.

[00:07:36] [SPEAKER_00]: There are a couple ways to determine whether your supplement met quality and purity standards.

[00:07:41] [SPEAKER_00]: One, this requires a fee, is to go to consumerlab.com.

[00:07:46] [SPEAKER_00]: They're an independent company that's not paid by supplement manufacturers or even the government. What they do is they independently test

[00:07:53] [SPEAKER_00]: supplements randomly. So stuff that's on the stores at your CVS.

[00:07:57] [SPEAKER_00]: They'll randomly grab some of those and they'll test them for quality and purity.

[00:08:01] [SPEAKER_00]: They'll make sure that the dose that the company claims you're getting is actually what you are getting.

[00:08:07] [SPEAKER_00]: They'll make sure there are no contaminants.

[00:08:09] [SPEAKER_00]: So in order to access their database, you have to go to consumerlab.com and you do have to pay a nominal fee.

[00:08:15] [SPEAKER_00]: I think it's something like $24 a year. If you are currently enrolled in an accredited university,

[00:08:22] [SPEAKER_00]: chances are they already pay for this subscription. You just have to go through your library's database to access it.

[00:08:27] [SPEAKER_00]: The other way that's free is when you're purchasing a supplement,

[00:08:31] [SPEAKER_00]: pick up the bottle and look at the label. If you see a green and gold

[00:08:36] [SPEAKER_00]: USP symbol, that means it's also been tested for quality and purity. You can also look for NSF.

[00:08:44] [SPEAKER_00]: The NSF symbol is blue.

[00:08:47] [SPEAKER_00]: So if you see USP or NSF on your supplement label, you're good. If you prefer to eat fish

[00:08:53] [SPEAKER_00]: that's high in omega-3, just remember this mnemonic device.

[00:08:57] [SPEAKER_00]: SMASH.

[00:08:59] [SPEAKER_00]: Stands for salmon, mackerel, anchovies, sardines, halibut, and we can even add a little T at the end. So it's smashed T trout.

[00:09:08] [SPEAKER_00]: Any of those fish would be high in omega-3s.

[00:09:12] [SPEAKER_00]: Alright, that'll do it for today. I'll be back tomorrow for our usual Friday Q&A.

[00:09:16] [SPEAKER_00]: So definitely stay tuned for that where your optimal life awaits.