Smorgasbord Health 2018- Seasonal Affective Disorder – Part Four Immune System and People


seasonal-affective-disorderOver the last three posts we have been on a journey from the cave and the struggles of ancient man to survive the harsh winter cold with minimum access to light, food, heat and stimulation. On that journey we have explored the causes of modern man’s struggle to adapt to the modern world of technology and 24/7 light, noise and stimulation of all the senses. The solutions are not perfect but the areas that we have covered are the starting point to changing the way we look at both our bodies and how we manage the seasonal changes most of us face.

A quick recap – we need healthy amounts of Vitamin D from sunshine and some foods and healthy cholesterol to produce all hormones in our body. Tryptophan and B-vitamin rich foods to produce essential hormones in the brain – melatonin and serotonin. We have to eat these foods regularly throughout the day.

Better to have 6 smaller meals of the right foods than starve all day and then have a big meal at night that cannot be digested and processed by the body. This regularity will also drip feed the essential nutrients into your body, keeping energy levels higher and the neurotransmitters in your brain firing on all cylinders. Avoid taking in high carbohydrate and sweet foods later at night. A cup of warm milk with a small teaspoon of honey before bed will help activate the melatonin to send you to sleep.

Sleep is essential and we all need around 8 hours per night to allow the body to recover and repair… and relax.

We need to exercise, with music to stimulate the production of dopamine and activate our reward centres in the brain and we need the support, companionship and warmth of our clan – that is to say our family and close friends.

I appreciate that for those working full-time it is difficult to establish a regular exercise pattern but if you really want to feel alive and vital through these next few months (Australians and South Africans are of course are exempt as they move into summer) then you are going to have to find ways to get outside during the daylight hours and get some exercise. So lunchtimes will have to be – 30 minutes brisk walk and then back for a protein, vegetable or salad, moderate carbohydrate lunch.

We need to avoid the colds and flu that are rift in the winter months, usually because everyone’s immune systems are suppressed because of the lack of Vitamin D from sunshine. I mentioned in an earlier post that I in fact do take a supplement of Vit D and Cod Liver Oil in the winter months and touch wood I have not had a cold for the last ten years. Buy high quality vitamins and I take 1000 iu per day and you can check in your health food shop or pharmacy for their recommended brand to provide you with a healthy balance.

We also need plenty of vegetables and fruits containing Vitamin C to help maintain a healthy immune system and it goes without saying that all of these should be fresh or at least fresh picked and frozen.. In the winter months it can be more practical to buy frozen as they will be seasonal in other parts of the world and brought to you locally.

Here is a shopping list that contains all the nutrients and the foods that eaten regularly can help you maintain a healthy immune system.

fruit and veg banner

https://smorgasbordinvitation.wordpress.com/2014/05/19/a-basic-shopping-list-for-a-nutritionally-balanced-diet/

Other Immune boosting activities

You can go to the gym, a swimming pool and if you do not have access to that sort of facility then buy a treadmill, second hand ones are quite reasonable, or simply put your favourite music on and dance like no-one is watching!!

Recently I looked at the dynamics of change physically, mentally and emotionally and included some strategies to maintain a healthy balance. You might find the three posts useful.

https://smorgasbordinvitation.wordpress.com/the-dynamics-of-change-2017/

It is up to you to find the activities that make you feel good as an individual. For some it might be an energetic game of squash or running a marathon. For others it could be Yoga, Tai Chi or Pilates. All of them if enjoyed will boost the immune system and release feel good endorphins that will help see you through the rest of the winter.

Tell me this does not boost your immune system

A key strategy for overcoming the winter blues is interaction with others.

I believe that the clan would have worked together, sitting by the fires which produced the only light, telling stories, educating the young, working on the first tools and utensils such as the autumn gourds. Even perhaps, making drums from those gourds and producing the first beats of music. I am sure that laughter was part of those dark days and nights as humour cannot just have developed in our modern world. The dynamics of the relationships within the clan can only be imagined because despite all the evidence found, we simply were not there!

The good news is that even if you are separated by thousands of miles or even a few hundred you can still keep in touch with your clan members and friends. The virtual cave we all live in now offers a wonderful opportunity to stay engaged with the world, learn new skills online, have conference calls via Skype, catch up with gossip on Twitter or Facebook and communicate. Keeping our brain exercised, eating a nutrient rich diet and taking a 30 minute brisk walk daily may keep us whole in body, mind and soul our entire lives.

I firmly believe that our bodies contain ancestral memory. And, because our DNA mutates so infrequently every 10,000 years or so, like instinctive behaviour in all animals, we do have deep seated and essential needs for certain foods, nutrients, activities, emotional connections and mental stimulation that we still must provide to be healthy physically and mentally and to be simply happy.

However, you cannot just sit passively and wait for all these elements to come together magically. You have to grab with both hands and participate.

So you now have the components for the plan to make this winter healthier and mentally manageable.

I have given you the elements for the project – but you are the one who needs to put it into practice. It will not be easy to change habits of a lifetime, or get into a new routine with new foods having given up those you feel you get comfort from.

©sally cronin Just food for Health 2004 – 2018

As always if you would like to ask any questions you can do so in the comments or you can email me on sallygcronin@gmail.com

Thanks for dropping by.  Sally

 

Smorgasbord Health Column 2018- Seasonal Affective Disorder – Part Two – Vitamin D the Sunshine Vitamin


Seasonal Affective Disorder

First a reminder if you missed the first post in this series of the symptoms of Seasonal Affective Disorder.

The typical symptoms of Seasonal Affective Disorder (SAD) include depression, lack of energy, increased need for sleep, a craving for sweets and weight gain. Symptoms begin in the fall, peak in the winter and usually resolve in the spring. Some individuals experience great bursts of energy and creativity in the spring or early summer. Susceptible individuals who work in buildings without windows may experience SAD-type symptoms at any time of year. Some people with SAD have mild or occasionally severe periods of mania during the spring or summer. If the symptoms are mild, no treatment may be necessary. If they are problematic, then a mood stabilizer such as Lithium might be considered. There is a smaller group of individuals who suffer from summer depression.

To show the connection to Seasonal Affective Disorder I need to give you an idea of the scope and breadth of the influence of Vitamin D Levels in the body. And as you will see later in the post it has been identified that there is a difference in the incidences of several diseases between population is sunnier areas of the world and those that have extended winter months.

WHAT IS VITAMIN D?

Vitamin D is a fat soluble vitamin that is found in some food sources. We are also designed to make the vitamin in our body after exposure to the ultraviolet rays from the sun. When it is manufactured in the body it takes on a number of different forms, each of which have a different function to perform.

The main function is to maintain the correct balance of calcium and phosphorus in the blood and then to ensure that calcium is absorbed efficiently so that new bone is formed and maintained throughout our lifetime.

This link to calcium resulted in the first major nutritional breakthrough nearly 100 years ago when it was identified that children with rickets, usually from poor and industrial areas suffered from Vitamin D deficiency and were supplemented with fish liver oils resulting in a virtual eradication of the disease.

Calcium plays a crucial role in other functions in the body but one of the most important as far as cancer is concerned is its ability to maintain the acid/alkaline balance within all our operating systems.

There is also a strong link between magnesium and calcium in the role of balancing hormones and are used very successfully in the treatment of PMS and menopausal symptoms.

Oestrogen the female hormone has been identified as the fuel that breast cancer cells prefer and this is why during the menopause when levels are likely to be elevated, we are more likely to develop tumours. This can therefore be linked back to a deficiency in Calcium and by definition a lack of vitamin D which enables the mineral to be absorbed and used by the body.

Vitamin D also works to promote healthy cell growth and actively prevent the formation of abnormal growth which strengthens the link between not only breast cancer and a deficiency but other cancers as well. Incidences of breast, prostate and colon cancer in the cloudier, Northern parts of the United States are two to three times higher than in Sunnier states. A link has been established to a deficiency of Vitamin D with all these types of cancer.

Apart from working with other nutrients to provide a healthy balance, Vitamin D is also associated with a number of other chronic diseases including Osteoporosis (calcium) Diabetes, Heart disease, arthritis (immune system) Multiple sclerosis (autoimmune system) Obesity ( lowers the levels of leptin hormone produced by the fat cells which regulates weight) , PMS and infertility, chronic fatigue and depression.

Many people in countries with long wet and dark winters suffer from Seasonal Affective Disorder. Vitamin D which has been activated in the adrenal gland regulates an enzyme called tyrosine hydroxylase which is necessary for the production of neurotransmitters in the brain such as dopamine and epinephrine. Not only do they regulate how we feel but also are linked to some interesting parallel conditions associated with a lack in Vitamin D namely obesity, PMS and menopausal symptoms such as migraines, and chronic pain associated with arthritis etc.

HOW DO WE GET SUFFICIENT VITAMIN D?

There are actually two types of vitamin D found in nature – D2 is the one activated by sunlight in plants and D3 is found in animal foods. D3 is the one that is most commonly used in supplementation usually in combination with calcium as it is the most biologically usable and effective for humans.

If you have a liver or kidney condition then you should not supplement without your doctor’s advice. When we take in Vitamin D from food or sunlight it firsts goes to the liver and gets converted to one form and then onto the kidney to be converted into another form before being active and usable. If you have a liver or kidney problem you will be unable to convert the vitamin and will need the already activated form on prescription from your doctor.

Vitamin D taken in excess can be toxic and you should not supplement more than 1000 IU to 3000IU per day. The upper limit for safety has been set at 10,000 IU per day and if you are getting adequate sunlight provided vitamin D you should not need to supplement in summer months.

The recommended daily levels are confused as since 1997 when the original levels were set at between 200 and 600 IU An IU represents 5 micrograms. Researchers now believe that we need a minimum intake of 1000 IU rising as we age to 3000 IU

Most of what we require on a daily basis is produced in the skin by the action of sunlight and many of us who suffer from depression through the dark winter months are actually missing around 75% of our required daily dose this represents over 2000IU of vitamin D for someone in their 70’s

There is quite a lot of information available regarding the amount of time that you need in the sunshine to produce sufficient Vitamin D and unfortunately it is also very confusing. Some researchers say that you only need 15 minutes per day in the sun and others recommend two to three hours of exposure.

What is crucial is the type of ultraviolet light, the time of day, the latitude and altitude and amount of bare skin exposed.

Ultraviolet light is divided into 3 bands or wavelength ranges which are UV-C, UV-B and UV-A. UV-C is the strongest and it is the band that causes our skin to burn in a very short space of time. This band is absorbed by the ozone level and thankfully never reaches our skin – yet.

UV-A is responsible for our tans as it activates the pigment in our skin. Usually we will not burn in this range unless we are photosensitive (some anti-depressants and St. John’s Wort can cause this) or very high and frequent doses are used. This range is used for tanning beds and there have been incidences of skin cancer resulting from over use. Until very recently this UV-A was not blocked in any sunscreens and of course sunbathers would lie out in extremely strong sunlight believing that they were protected completely from harmful rays. Of course they were not which is believed to be the reason for the increase in the level of skin cancers.

The ultraviolet wavelength we need to produce Vitamin D is UV-B and unfortunately despite its benefits also is the burning ray and the primary cause of sunburn.

It also however, produces the beneficial effects of stimulating Vitamin D production, causes special skin cells to produce melanin which protects our skin and also for those of us trying to lose weight also stimulates a hormone MSH (Melanocyte Stimulating Hormone) that helps in weight loss and energy production.

A drawback is that although UV-A is present all through the day the UV-B available is dependent on a number of factors including the angle of the sun rays and cloud cover as well as latitude and altitude. The upshot is that the most beneficial time to take advantage of the UV-B rays is in the peak burning zones of 10.00 a.m. to 2.00p.m.

The sensible approach is to build up you tan slowly and carefully over a period of time so that the melanin in your skin provides protection from burning. Start by getting five minutes exposure to very bright sunlight if you have very fair skin and then increase this as your tan builds. Walking at other times of the day will also benefit you and try to expose as much skin as is decently acceptable (don’t frighten the tourists) You need to try and reveal around 85% of your skin to be effective.

I don’t advise anyone to sit in scorching sunshine in the middle of the day for hours – If you do make sure you have adequate protection to begin with and then reduce the factor down to 8 over a period of time. Any sun blocks over 8 will not allow the UV-B rays through to produce Vitamin D so when you are ready and you have sufficient protection in your own skin reduce the sunblock to under 8.

FOOD SOURCES

Our ancestors mainly worked outside until the industrial revolution and activities such as farming, fishing and hunting meant that we were exposed to sunlight throughout the day depending on the latitude and altitude of our immediate vicinity. Those not lucky enough to get adequate sunshine would have instinctively sought other sources of Vitamin D from food. In those days it was the intestines, livers, kidneys, skin and fat of the animals they caught as well as seafood, oily fish and insects. It is obvious from this list how many foods have disappeared from our plates in the last 100 years. When was the last time that you ate liver, kidneys, the fat on your steak or the crispy skin on your chicken. We certainly have been told not to eat most of these to preserve our health but ironically it means that we are also missing out on viable sources of Vitamin D.

This has limited the available food sources of the vitamins and some of them are rather inadequate anyway.

eggs

An egg contain approximately 24 with a 100g serving of herring or tinned salmon providing just over 400 IU. Dairy products such as milk contain the vitamin but an 8oz glass only contains 100 IU of the vitamin.

Pork fat contains 2,800 IU per 100gms so start eating the crackling again (do not attempt if trying to lose weight. Herrings contain 680 IU, Oysters contain 640 IU (would need a lot more than a dozen) Sardines 500IU. Mackeral 450 IU and butter 56IU

This compares to 2,000 IU to 5000IU produced from sunlight dependent on the factors we have already covered.

COD LIVER OIL.

Now that most of us are well into the winter months I do recommend that everyone take high quality cod liver oil. Apart from the Vitamin D you will also be supplying your body with an excellent source of Omega 3 Fatty Acids essential for a great many of our bodies functions and the subject of another programme. Cod liver oil also contains rich amounts of vitamin A and the whole package will help protect you against age related diseases.

As children we were given spoonfuls of cod liver oil and thanks to that simple breakthrough in the early 1900’s we did not get rickets. Today if you cannot face a tablespoon of the oil, you can obtain high quality cod liver oil capsules. There are lots to choose from so I suggest you shop around to find the best quality you can.

As we get older our skin thins and we are less able to manufacture Vitamin D naturally, which is when supplementation is really quite important.. It is a good idea to take not only cod liver oil but also an additional supplement of calcium, magnesium and Vitamin D. This is important for both men and women to maintain the correct acid/alkaline balance and also to balance hormone levels during midlife when breast and prostate cancer is more of a risk.

For the last two years I have been using a Vitamin D3 spray – one spray on the inside of the cheek supplies me with 3000 IU. It is absorbed much more efficiently in this form and I take all year round now that we are not living in a place with 300 days of sunshine a year.

Next time the link between Sunshine and Tryptophan.

©sally cronin- Just Food for Health – 2004 – 2016

Smorgasbord Health Column 2018 – Seasonal Affective Disorder – Part One – The way we were!


seasonal-affective-disorder

Normally I would start the year with weight loss but there are so many blog posts and books out there that I really do not think that you need my contribution.. I will save that up to the summer when you are thinking about getting a beach body!  Only kidding.

But having spoken to family and friends (on and offline) it is clear that the cold and flu season has been extended and very debilitating this last couple of months.

Whether or not we know we are suffering from lack of sunshine (and I am still very sun deprived after being back in Ireland for the last two winters) we actually are likely to be deficient in Vitamin D… which usually requires sun on skin action to be usable by the body.

I am going to repeat my SAD – Seasonal Affective Disorder earlier than usual as it might help you get through the next three months physically, mentally and emotionally in better form.

For those of you who have read the post before I hope that some of the scientific updates and new products now available that I feature during the next posts will be helpful.

SAD…….

On the off chance that some eminent scientist involved in the extensive research over many years into the cause of Seasonal Affective Disorder might stumble upon my blog……..you never know!!! I am not going to apologise about my theories as to the cause of this alleged disorder that affects millions around the world as their days become shorter and the nights longer.

We are now in the last two months of winter and having moved to Ireland at the end of April last year this has been my first Irish Winter for fifteen years. And I know that my body has noticed the difference.

Here is a little more about Seasonal Affective Disorder (SAD)

The typical symptoms of SAD include depression, lack of energy, increased need for sleep, a craving for sweets and weight gain. Symptoms begin in the fall, peak in the winter and usually resolve in the spring. Some individuals experience great bursts of energy and creativity in the spring or early summer. Susceptible individuals who work in buildings without windows may experience SAD-type symptoms at any time of year. Some people with SAD have mild or occasionally severe periods of mania during the spring or summer. If the symptoms are mild, no treatment may be necessary. If they are problematic, then a mood stabilizer such as Lithium might be considered. There is a smaller group of individuals who suffer from summer depression.

My experience with SAD.

I loved summer in Madrid – long sunny days, heat of the sun as I worked in the garden or swam (lots of Vitamin D and more about that on Wednesday), crisp salads and lots of fish and protein, being tanned (safely of course) and sitting at 10 at night watching the sun going down. Autumn was also a very pleasant season – beautiful colours in the garden – still sunny days – little nip in the air – prospect of getting the leather jacket out of the depths of the wardrobe, a move to slightly more carbohydrates in the diet. Nuts and seeds, porridge with a little honey…lovely.

Then winter……………for millions of people around the world the lights go off. Add the fact that for many of those millions, their diet consists of white fats, grains and sugars and their bodies are not prepared for the plunge into darkness. And, because their diet is not going to change through the winter months the symptoms of SAD will only intensify. The symptoms are varied but include, depression, anxiety, inability to concentrate, unexplained weight gain and loss, slow growth in children, overeating of carbohydrates and sugars, insomnia and for many increased infections.

For me the last two winters have been hard. Not because it has been cold but because most days it has been grey. I do not like the dark days and although I include foods that contain Vitamin D in my daily diet I do require it in supplemental form too.. I will talk about that at the end of the series.

So you can see why I have spent many years exploring ways to improve my health and those I have worked with who also suffer winter blues.

So, back to our lives in caves and my hypothesis as to why our bodies have not adapted to this ultra high tech modern world of ours as fast as our minds have.

Reading Jean M Auel’s books, starting with the Clan of the Cave Bear back in the 80’s, was a revelation for me when I was determined to sort my health and weight out. Jean was decorated by the French Government for her work and her research alongside anthropologists was evident throughout her books which I highly recommend.
I would like you to consider this.

DNA mutations occur in humans rarely, about every 10,000 to 12,000 years. So for the sake of argument let us take a quick trip back in time.

mammoth

During the summer months the clan would hunt, fish, gather nuts and seeds, possibly some root vegetables and some green edible shoots and leaves. All would have been seasonal and most would have been consumed at the time. However, fats from their meats would have been used along with nuts and seeds to make long lasting cake and stored probably in gourds or leaves and used by hunters heading out as well as for the winter months. Meat and fish was dried in the sun both at the time of the hunt and for transport back to the cave but also during the months of abundance for consumption in the winter months.

nuts and seeds

Autumn in particular would have been a wonderful opportunity for finding fruit, seeds and nuts and of course these could be sweetened with honey.

Then came the dark – there are various theories about when fire was discovered but probably quite early on from natural events such as lightening strikes that caused bushes to combust and as man developed he would have exploited this resource – probably 10,000 years ago someone had discovered that liquid fat in a gourd burns and provided light but for all intents and purposes the dark came and stayed for many months.

Apart from opportune kills and for the lucky ones on the coast who could fish, the reliance was on stored foods. If it had been a lousy hunting season and poor autumn for nuts and seeds, many starved to death, especially the very young and elderly. What, do you do in the dark months anyway? Most babies were born in the late spring! Still happens today in the winter months following winter power outages!

Imagine a world without any stimulation except for a few brief hours a day when you would rush around getting firewood if available – collecting water or snow in the depths of winter for drinking water, hunting for the few animals still awake. Then back to the cave where I guess apart from interaction between the clan, working in dim light on essential tasks, it would be nibbling on the sweet stored cake and the dried meat and then sleeping until the sun came up the next day.

Back to the present day, for our minds perhaps; but I believe that our bodies have not evolved enough yet. Remember that our world that we know and understand with all its sophisticated technology is really only around 150 years old. Our DNA is about 9,850 years adrift. Therefore, SAD is not a disorder, illness or disease but our natural winter state.

And, if you are going to try and alleviate the symptoms associated with this natural, semi hibernating condition, you need to do so with the right type of diet and exercise.

If you have been reading my blog about some of our modern lifestyle diseases you will have already twigged that the diet that I enjoy and have introduced to my clients, readers and listeners over the years is simply this. Natural unprocessed, meats, poultry and fish, oily in particular, wholegrains, seeds, nuts, root vegetables and green leafy varieties, fruits and honey. As you can see nothing new in history and not something I invented but my great grandmother several times removed.

The reason diet is so important is that there are certain nutrients that are necessary for the chemical reactions in the brain and our bloodstream that tell our body that, along with the artificial light many of us now enjoy, we also continue to have access to essential food groups that would have normally disappeared by the end of the autumn. Additionally, the body needs to try and adapt to the concept that we now no longer need to limit our activity, change our sleep patterns or suffer from nutrient deficiency.

In the following posts I am going to be writing about the most important ingredients in our food that will encourage our bodies to stay well and also promote emotional and mental well being year round…..Including Vitamin D and Tryptophan.

©sally cronin 2017 Smorgasbord Health