Articles on Medical Conditions
Adrenal Function and Insomnia
Sleep disturbances run rampant in our culture. Many medications to address insomnia carry side effects that most people do not tolerate well.
The adrenal glands are two almond sized glands that sit on top of the kidneys. Their hormones contribute to the regulation of the nervous system and if overloaded can either make you speedy for a short while or exhausted if overused.
If your adrenals are under-functioning due to exhaustion you will fall asleep but won't stay asleep. If your adrenals are too active you have a hard time falling asleep.
Under-functioning adrenals occur in people who often miss meals and consume too much simple sugar or caffeine during the day. This results in over-stressing the adrenals, which causes your blood sugar regulatory system to become unstable. While sleeping you use up to 60 percent of your blood sugar stores. If you have stressed your sugar regulatory system your body cannot tolerate that length of time without sugar. To release sugar into your system the adrenals produce epinephrine, which is a stimulant that releases sugar and wakes you up.
If you are always on the go or stressed out, your cortisol will be high when you get into bed instead of a healthy low-level reading later in the day. The excitatory nature of cortisol keeps you awake until you relax and the cortisol level lessens. Any type of stress, emotional, physical or poor lifestyle, can cause high cortisol.
The hyper function and under function of the adrenals are often a back and forth pattern. If you are too stressed you exhaust them and if you are too exhausted you often over-stimulate causing hyper function for a short while.
The three steps to address this adrenal induced insomnia are supporting and strengthening of the adrenal glands, stabilizing the blood sugar and reducing the stress load on the body.
For adrenal support supplements and herbs inlcude B5, ginseng, licorice root and rhodiola. Regulate blood sugar by eating only whole grains, reducing simple sugars and eating three meals and three snacks. A protein snack before bed can help to maintain a proper sugar flow at night. B vitamins, chromium, and omega 3 are some of the supplements that help regulate sugar metabolism.
Incorporate a daily relaxation technique such as abdominal breathing, tapes or progressive relaxation techniques.
Correcting your pattern of stressing out your adrenal glands will not only correct your sleep patterns but also raise your energy level and level of vitality and general wellness.
Depression Part 1
I am devoting this column and my next to the subject of depression. I am giving it so much space because of the very high number of anti-depressants that are being prescribed. Anti-depressants are the fasted selling drugs on the market - and that worries me.
It worries me that so many people are becoming dependent on these drugs when lifestyle changes and other more natural solutions can make a difference. If you are treating depression only with a prescription you are not taking the time to inquire about your life situation or to find the cause of your depression.
Depression is much more serious than a simple case of "the blues". True depression goes far deeper. It disrupts a person's ability to function and it erodes their sense of hope and well-being.
Major depression is diagnosed when at least five of these symptoms are present every day for at least one month:
- Diminished interest in all activities
- Weight loss or gain
- Insomnia or oversleeping
- Inactivity or hyperactivity
- Fatigue
- Feelings of worthlessness or excessive guilt
- Inability to concentrate
- Suicidal thoughts
You can't always tell that a person is depressed just by looking at them. There are a lot of high functioning depressed people who manage to conceal their illness for a long time. They live a double life with an outward display of confidence and an inward experience of anxiety and despair.
There are many opinions about the causes of depression. There are theories about brain biochemistry, neurotransmitters, hormones, social factors, environmental factors and emotional factors.
In my practice I see stress as the single most major cause of depression. This is a very stressed culture. You would think with all our time-saving devices and with everything we know about stress, we would be getting a handle on it.
Quite the contrary. In the past 10 years I have seen stress take a quantitative leap. Job stress is huge. Massive downsizing leaves people overworked or in fear of losing their jobs. At the same time they experience higher job expectations and a higher demand for efficiency. Many people in Nanaimo are self-employed and tend to work far beyond a 40-hour week. They have impossibly high expectations of themselves.
Many women do two jobs. The go to work and come home to look after the family. At the same time they feel pressured to take care of themselves, be well-read and have outside interests. It's simply too much.
Sometimes there are family of origin issues that lead to depression and that need to be worked out with the help of a psychologist.
Looking at the biochemical side of depression we find that seratonin and dopamine are present in lower quantities and act in different ways in depressed persons. Seratonin and dopamine are neurotransmitters that carry nerve impulses throughout the brain. They become depleted over time through stress and genetic factors.
For women hormones are the chemical messengers that circulate in the blood stream triggering a variety of responses. Estrogen in balance can play a big role in depression. Some women experience depression at times of significant hormonal shifts like puberty, menopause, childbirth and before menstruation.
The environment can also play a role in depression. SAD (Seasonal Affective Disorder) involves episodic depression during the Fall and Winter months. It is caused by low sunlight conditions during these seasons. Some residents of the B.C. coast are susceptible to SAD.
A Naturopathic approach to treating depression would first determine whether the depression is a side effect of another health condition such as hypothyroidism, diabetes, chronic fatigue syndrome, hypoglycemia or allergies. After these are ruled out your general lifestyle would be considered. You would receive advice about diet, exercise, addictive substances and relaxation techniques. Other therapies might include vitamins, amino acids, herbs, homeopathic remedies and/or counseling.
In my next column I will go into detail about treatment for depression. Depression is treatable - far more treatable then most people believe when they are under its influence.
Depression Part 2
In my previous column I wrote about the causes of depression: physical, emotional, social and environmental.
Today I am going to write about a naturopathic way to treat depression. Most people need help if they are going to pull themselves out of the acute stages of depression.
Let's start with diet. Depressed people usually don't eat well and a poor diet simply aggravates their emotional distress. A diet that is healthy for the mind and body is rich in fruits, vegetables, whole grains, beans, seeds, and nuts. High fat and sugar tend to aggravate depression. Addictions to cigarettes, alcohol and caffeine can actually cause a depressive state. Anxiety, panic attacks and insomnia are frequent side effects of too much coffee.
Studies show that regular exercise can be as effective as antidepressants for many people with mild cases of depression. Regular exercise can improve your self-image and provide an outlet for anger and anxiety. Exercise decreases stressed-out hormone levels while increasing endorphins, the body's natural mood elevators. Walking, swimming or cycling every other day can help achieve these wonderful results.
Stress reduction is key. Daily deep breathing can help relax your nervous system and enhance your sense of well-being. Some great relaxation techniques are guided audio tapes, meditation, visualization or deep-breathing. I often find that a five-minute relaxation exercise three times a day really helps reduce stress because it interrupts the ongoing stress pattern.
Depressed and stressed people often show marked deficiencies in the B vitamins and vitamin C. A high potency multi-vitamin and mineral can help to remedy this situation.
Amino acids are necessary to the production of most of the body's natural anti-depressants, which are the hormones, the neuro-transmitters and the endorphins. The amino acid tryptophan is a building block for seratonin. Phenylalanine and Tyrosine are precursors to dopamine. Tyrosine is also the precursor to the thyroid hormone. Extensive studies show that supplements of tryptophan and tyrosine are as effective for some people as conventional anti-depressants.
When it comes to herbs St. John's Wort is the star. According to extensive European studies, St. John's Wort prevents the breakdown of neurotransmitters and can be more effective in alleviating depression than many standard drugs. What's more, St. John's Wort has very few side effects. Studies show St. John's Wort is effective in significantly decreasing anxiety, insomnia and feelings of worthlessness.
Light therapy is a treatment used for people suffering from SAD (seasonal affective disorder). If you would like more information about this very simple treatment please drop my office on Milton Street.
Depression is often caused by a complex interplay of factors. I recommend that you seek a counselor who uses a variety of techniques to treat depression. Depression often needs to be addressed first with behavioral changes. After that it may be necessary to explore family of origin issues and old patterns.
Depression is a common experience. Approximately 25% of the population will go through a depression at some point in their lives. These natural healing methods of lifestyle changes, vitamins, herbal medicines and counseling have helped many. Why not give them a chance to help you too?
Diabetes
Diabetes is one of the biggest preventable diseases among older people. In this country, diabetes is the fourth leading cause of death. It is the leading cause of kidney failure, adult blindness and amputations. If you have diabetes you double your risk of stroke and heart failure.
In Canada 1.5 million people have diabetes and only half of them know that they do. Many people have symptoms and don't understand that those symptoms may be related to their blood sugar levels.
Diabetes is either Type 1 or Type 2. The symptoms are the same: excessive thirst, hunger, weight loss, frequent urination, blurred vision and fatigue.
Type 1 diabetes usually shows up in childhood or in adults with an injured or diseased pancreas. In Type 1 the pancreas is unable to produce insulin and therefore can't move sugar from the blood to the cells. Daily insulin injections are necessary.
Type 2, the most common form of diabetes, is called adult onset diabetes. The pancreas produces insulin but the cells are unable to absorb glucose. Type 2 can often be treated by diet, exercise and weight control. If insulin levels remain out of control, insulin shots may be used to temporarily restore levels. Then lifestyle changes and supplements can be brought on board.
Diabetes is classified as a chronic incurable condition but it can be controlled and in most cases it can be prevented. If you have diabetes the goal is to lower and stabilize your blood sugar level.
Most important is a good diet and that consists of three small meals per day plus a mid-morning, mid-afternoon and evening snack. All refined sugars should be eliminated. Avoid processed foods, cookies, pastries, white flour, white pasta and candy - these foods will raise the blood sugar rapidly and trigger a more sudden release of insulin.
The diet should be high in complex carbohydrates and fibre such as whole grains, legumes, (beans are especially good at lowering the blood sugar level) and vegetables. You also need about 60 grams of protein per day. Onions and garlic significantly lower blood sugar levels.
It's also important to check for food intolerances, which can worsen diabetes by causing inflammation in the body. Keep alcohol to a minimum. Many alcoholics have blood sugar problems.
There are many supplements that go a long way to preventing high blood sugar and maintaining an even blood sugar level. Start with a good multi-mineral and vitamin. Add 400 mcgs of chromium - it helps to stabilize blood sugar. Vitamin C is often low in diabetics so I recommend 1,000 mgs twice a day. Niacinimide plays a vital role in energy production and metabolism. Vitamin E is an important anti-oxidant that enhances the action of insulin and zinc is needed in all aspects of insulin metabolism.
One of the effects of diabetes is that the blood vessels in the extremities such as the feet become damaged. Ginko Biloba will help to open up these vessels. The herb bitter melon can lower blood sugar and enhance glucose control. Bilberry is useful in treating many of the eye conditions that go along with diabetes.
Exercise will improve insulin sensitivity and glucose tolerance. It also helps to increase the chromium concentration in the tissues. As a matter of fact, studies show that many people who have gone on a regular exercise program can reduce their amount of insulin.
Certainly complementary medicine has a large role to play in the management of Type 2 diabetes
Hay Fever Part 1
Spring has sprung and while most of us embrace the season with open arms, a certain segment of the population dreads Spring's arrival. They are the 10 to 15 per cent of Canadians who suffer from hay fever (allergic rhinitis).
If your hay fever develops in the spring the culprit is usually tree pollen. In the summer hay fever is aggravated by grass and weed pollens. Symptoms of hay fever include a watery and runny nose, sneezing, itching, stuffiness and headaches.
We don't really know what causes hay fever although we do know that the symptoms are directly related to the allergenic load in the body. Various conditions such as food allergies, a toxic liver and stress can raise the allergenic load.
The immune system normally protects your body against bacteria and viruses. If you have hay fever, your immune system is mistakenly reacting or overreacting to harmless substances like pollens. This reaction to outside allergens produces an overabundance of histamines. That's why the conventional treatment consists of antihistamines.
Many things can deplete the immune system. Lifestyle is high on the list. Too much sugar and fat are hard on the immune system, as are chronic yeast infections, chronic food allergies or chronic nutrient deficiencies.
In my practice I have discovered that hay fever responds well to lowering food allergens and boosting the immune system.
To treat hay fever start by reducing foods you're sensitive or intolerant to. Many of us have suspicions about which foods may be bothering us although we often try to deny that fact. In our office we use the Vega method of food allergy testing. The most common food allergens that come up are dairy, wheat, eggs, citrus fruits, peanuts and food additives.
A high meat and dairy diet has been shown to increase inflammatory products in the blood thereby increasing allergic symptoms. In one study 92 per cent of patients improved dramatically when all animal products were eliminated from their diet. Clearly a diet high in vegetables adds the anti-oxidants you need to decrease both symptoms and inflammatory products.
Try to decrease your exposure to airborne substances such as pollen, animal dander and dust mites. It's pretty difficult to entirely avoid these things but there are a few measures you can take. Perhaps the most effective measure is to make your bedroom allergy-free. You spend a third of your life there.
Make your bedroom off-limits to your pets. Vacuum up the dander and hair. If you have forced-air heating cover the ducts and use an electric source of heat. If you have a dust allergy remove the carpets. Put all your comforters and pillows through a hot dryer for 30 minutes once a month to remove the dust mites. Cover your pillows with non-allergic slips.
Use a Hepa filter, a high efficiency particulate filter that removes pollen and dust from the air. Check you house for molds and dry out damp areas.
I've written a good deal about chronic yeast infections. They can be a major factor in depleting the immune system and may therefore increase your hay fever symptoms. (Come by the office for a free yeast check).
The yeast produces protease, which is an allergen for many people. See your naturopathic physician if treatment is necessary.
To sum up, decrease your hay fever symptoms by decreasing the allergenic load on your body. Do this by removing food allergens, eating a whole food diet, decreasing your exposure to airborne allergens and treating your chronic yeast condition if you have one.
In my next article I will talk about how exercise, herbs, homeopathy and supplements can dramatically reduce your hay fever symptoms.
Hay Fever Part 2
In my last column I talked about decreasing hay fever symptoms by decreasing the allergic load on the body. We learned that if we remove food allergens from the diet while decreasing exposure to airborne allergens and treating existing chronic yeast conditions, we could be well on our way to beating hay fever.
Today I want to write about the other ingredients that go into successfully treating hay fever: exercise, homeopathy and supplements.
Two weeks ago Mary walked into my office. Mary is a typical hay fever sufferer. The first thing I did was put her on a low-inflammatory diet that included plenty of fresh fruit and vegetables. I asked her to reduce her consumption of red meat, sugar and caffeine. A Vega machine test showed dairy and wheat sensitivities. I limited the amount of salt in her diet because it has been shown that a high salt intake can increase hay fever symptoms.
I added a tablespoon of flax oil to her diet. Studies have shown that flax oil improves the airways’ response to allergens. Because anti-oxidants provide important defense mechanisms for the lungs, I added 1,000 mgs of buffered Vitamin C twice a day.
Buffered Vitamin C has been called the natural anti-histamine because it prevents the secretion of histamine by the white blood cells. Histamine is one of the products in the body that causes allergic symptoms.
I added a combination of grape seed extract and quercetin to enhance the anti-histamine response. I also suggested a B complex supplement, which decreases the histamine response and supports the anti-inflammatory adrenal hormones. The final supplement I added was Zinc, which inhibits the mast cell degranulation, which is responsible for the release of histamine.
Homeopathy also has a lot to offer the allergy sufferer. In Mary's case I chose sabidilla for her watery nasal discharge and sneezing. Other remedies we could have chosen include allium cepa (onion) for burning nasal discharge and runny eyes or wyethia for itching on the roof of the mouth, dry throat and watery nose.
Other herbs we could have used include nettles to dramatically decrease hay fever's symptoms and licorice to reduce the inflammatory response.
Mary also undertook a regular exercise program. The aerobic effect of exercise increases the constriction of the blood vessels of the nasal passages and so improves symptoms.
When Mary returned two weeks later for a follow-up she said she was pleasantly surprised by the decrease in symptoms. We'll continue to work at strengthening her immune system over the next couple for months but she's well on her way to being symptom free.
The unfortunate news for hay fever sufferers is that due to our warm, dry winter, symptoms have begun earlier this year. So work with your naturopathic physician to establish long-lasting results and symptom relief.
I want to recommend an excellent book that explains how allergies and hay fever can be reduced in the body, The title is Allergies: Disease in Disguise by Carolyn Bateson-Koch.
Headaches
One of my patients who I'll call Mary came in the other day and told me she had tried all the usual treatments for headaches. But for Mary and many other people the usual treatments consist of aspirin or ibuprofen or other analgesics.
Mary was surprised when I told her that these painkillers might actually be causing her headaches because analgesics cause what we call "rebound headaches." I told Mary we had to get to the root of what was causing her headaches.
And when you are assessing headaches you must first see a medical doctor and rule out mechanical causes.
If there are no organic reasons for the headaches, there is something you can do to relive the pain. I am going to limit today's column to tension headaches, which are so common and so distressing.
We usually get tension headaches because there is not enough blood flowing to the brain. One of the causes may be muscle tension in the neck. One way to eliminate this tension is by shifting our attitudes in stressful situations, doing relaxation exercises, and deep abdominal breathing. Yoga stretches are also wonderful for this.
The normal tension headache starts as a dull, steady pain at the back of the neck and then moves forward and spreads to the entire head. As with all symptoms in the body, a headache is indicative of something else. When you have a symptom your body is telling you that something is going on.
Headaches are not normal. There may be a structural problem and it may be necessary to see a registered massage therapist or chiropractor for an adjustment.
In our office we are using a new treatment called a Scenar with which we have had excellent results in the release of tension from the muscles and in realigning the neck.
Caffeine is one of the biggest culprits. I remember a friend who would get her cup of latte in the morning and then walk across the street and get her analgesic. She never made a connection between the two. Caffeine constricts the blood vessels into the brain. When this happens the body tries to send more oxygen and glucose to the brain so it releases substances that open up the blood vessels and too much blood in the head will cause a headache. That's why you feel better when you have that cup of coffee but 24 hours later, the headache is back.
If you choose to stop drinking coffee, cut down very slowly. Half a cup a day is the recommended amount by which to reduce your intake. If you cut down more quickly, you'll trigger a headache. Many of my patients say to me, "I can't go off coffee because I'll get headaches." Of course, this is simply an indication of how much caffeine causes headaches.
Another headache trigger is alcohol, especially red wine, which releases substances in the body that open those arteries to the brain. For some people certain foods like nuts and dairy are a trigger. But stress is by far the biggest culprit.
Look at your lifestyle. Many of us overwork or do too much and many of us don't take enough breaks during the day. We need to rest and relax and reduce the stress. Look at how you approach life. How can you reduce stress by changing your attitude to what life brings you?
There are some supplements that help. Magnesium relaxes the blood vessels and calcium relaxes muscles. Make sure that your headaches are not caused by dehydration so drink lots of water - eight glasses a day.
So enough liquids, vitamins, less coffee and alcohol, stress reduction, and mechanical alignment are all things that hit directly at the cause of tension headaches. Most importantly, these things all attack the cause, not just the symptom.
Hypothyroidism
Underactive thyroid disease (Hypothyroidism) is very common in adults, especially as they age. The common symptoms are intolerance to heat and cold, weight fluctuation, hoarse voice, tiredness, depression, change in hair and skin texture and sometimes irritability and palpitations.
Medical doctors often construe these symptoms as depression and prescribe anti-depressants. If hypothyroidism occurs in the peri-menopausal stage it may be diagnosed as estrogen hormone fluctuations rather than thyroid hormone variations.
Dr. Brodra Barnes M.D. who wrote "Hypothyroidism: The Unsuspected Illness" postulated that about one-third of the population have symptoms that go untreated because the TSH blood tests come back within the normal range. However, the active form of the hormone, T3, may be low, a condition not picked up by the TSH test. T4 is the inactive form of the hormone and though it may be tested it still may not reveal a T3 deficiency.
T3 is also used as a neurotransmitter, which is a hormone substance that controls communication between the cells of the nervous system. T3 also regulates the actions of seratonin, which is a neurotransmitter that is also indicated in depression. If you don't have enough T3 seratonin levels may be lowered and moods can fluctuate, decreasing energy and resulting in depression.
A basal body temperature reading is an interesting short test for hypothyroidism. Take your underarm temperature in the morning, before you get out of bed, keeping the thermometer in place for at least three or four minutes. Average the temperature over seven days. Normal readings are greater than 36.5 C or 97.4 F. If your reading is lower, a thyroid condition may be indicated. As an aside, I have found that digital thermometers may not take a basal body temperature as accurately as mercury thermometers.
What makes the thyroid function poorly? Sometimes it's deficiency of iodine, which can occur if you grew up in a place where the salt was not iodized and iodine did not occur naturally in the soil. Exposure to radiation can lower thyroid function. When you have X-rays, be sure the thyroid area is covered and protected. For instance, at the dentist's office, make sure the protective shield is pulled up to the chin. Family history is another factor as are antidepressants and other drugs that have been found to lower thyroid output.
Dr. Christine Northrup, one of the well-respected menopausal experts, calls the thyroid the fifth emotional centre that is often influenced by our ability to "have our say." This is something important for women to consider.
Treatments for hypothyroidism include kelp, tyrosine and thyroid glandulars to stimulate the thyroid action. An old-time nature cure uses water to stimulate the thyroid’s action. Place one facecloth in hot water and one in hot water. Alternately place these on the thyroid - three minutes of hot with two minutes of cold, three times. The heat opens up the circulation to the thyroid while the cold shuts it down. And as Christine Northrup says, start having your say.
Synthroid is the most commonly prescribed treatment for hypothyroidism. However, because it only contains T4 and not T3, I prefer desiccated thyroid from the pig gland, which contains both T3 and T4.
If your thyroid level is low, you really need to check out your whole endocrine system. The endocrine glands act in unison and I have often found that if your thyroid is low, it may be because you are in peri-menopause, which puts stress on your ovaries, or that you have adrenal exhaustion. Sometimes more than one endocrine gland needs to be treated.
Make sure you get a proper diagnosis. If you do have hypothyroidism try the natural treatments and if thyroid replacement hormones are necessary, add the natural treatments as well. After successful treatment your core body temperature will rise and your symptoms will be alleviated.
Macular Degeneration
The importance of eye protection was brought home to me the other day when an older man came in to see me. He had macular degeneration and he was losing his sight. He said to me, "I wish I'd known that there was something I could have done to prevent it."
In the last years I have been seeing more and more of these cases of macular degeneration and that's not surprising, given that it is the leading cause of vision loss in people over 55.
Too often we take our eyesight for granted. We don't realize what a precious gift it is. In this column I want to talk to you about eye health and I particularly want to get this message across to those of you who are aging.
The Macular is in the back of the eye and is responsible for fine vision and colour vision. When it degenerates, the centre of your vision becomes blurred. You still have your periphery vision - but it's like having a black hole in the centre of your picture tube.
Once the Macular degenerates, the rest of your vision will still be fine. You won't lose all your sight. But - and this is a big but - you lose your ability to read and drive and do all the delicate things that require good vision. It's a terrible loss.
Ninety per cent of macular degeneration is dry and untreatable by conventional means. Ten per cent is wet and can be treated with a laser.
Eye health starts early. The risk factors for Macular Degeneration are arteriosclerosis, high blood pressure, smoking, and free radical damage.
Smoking actually increases the risk of macular degeneration by 250 per cent because it constricts the blood and oxygen supply to the eyes, which absolutely leads to a degeneration of the macular.
To prevent hypertension and arteriosclerosis, switch to a low fat, whole food diet, get regular exercise and practice relaxation techniques.
We do have control over our eye health - even from free radical damage, which is caused by several factors: the 70,000 chemicals in the environment that we are exposed to every day and UV light are two of the biggest.
We really do need to wear sunglasses every day and they should have a UV coating.
Free radicals are produced by normal body breakdown, exposure to radiation such as UV light, environmental pollutants, and a high fat diet.
One of the best ways to protect the eyes is with anti-oxidants. Anti-oxidants are our front line of defense against free radicals in the body. Make sure you eat a low-fat diet rich in anti-oxidant vegetables like carrots, broccoli, cabbage, and all the members of the cabbage family.
It is possible to slow down and in a few cases even reverse macular degeneration. Anti-oxidants and chelation therapy can help to reverse the damage. New therapies are currently being studied that may also help.
Studies show that people with diets high in fresh fruit and vegetables are less likely to develop macular degeneration.
We need to drink lots of fluids to flush the Free Radicals out of our systems. Useful supplements and herbs include vitamin E because it increases the circulation and oxygen supply, Vitamin C, selenium and Lutein because they are anti-oxidants that scavenge for Free Radicals. Ginko Biloba is an anti-oxidant that increases the blood flow to the eye. Bilberry is a flavonoid that has a strong affinity for the retina. Grapeseed extract is especially useful if you have poor night vision or if you're very sensitive to bright light.
So - good eye health starts young. Protect your eyes. Your vision is priceless - treat it that way.
S.A.D
I've talked about SAD (Seasonally Affective Disorder) before and I'm going to talk about it again. The fact is, it needs to be talked about every year at this time.
This is the time of year when some people stop feeling well. They may blame it on the weather but it's actually the lack of light that is affecting them. The name for this condition is Seasonally Affective Disorder. It can affect people to varying degrees.
Some people may find their mood alters a tiny bit; others have quite severe symptoms like sleeping too much, craving carbohydrates, overeating, low sex drive and fatigue.
SAD is more prevalent in women than men. If it seems we're hearing more about SAD these days it may well be because we are spending more time indoors. Researchers estimate we spend 85 per cent of our time indoors so we are exposed to very little sunlight.
The theory about SAD used to say that full spectrum lighting could correct this condition. What we know now is that it's not so much about full spectrum lighting as about light intensity. On a bright sunny day we are exposed to 100,000 lux. An ordinary light bulb emits 750 lux - that's quite a difference.
Sunlight deprivation triggers biochemical changes in some people. As a result the body's seratonin and melatonin levels are lowered. These two brain chemicals regulate your moods. If your seratonin levels are low, you will tend to be more depressed.
The good news is there are two simple and effective treatments for SAD.
First there's light therapy. The light emits 10,000 lux. All you need to do is sit in front of it every morning for 30 minutes while you sip your tea, eat your breakfast and read the paper. At the end of a half hour, you're charged up for the day. The light really does make a difference. People notice a dramatic difference within a couple of days of starting treatment.
Use the light every day during the winter and there's nothing wrong with using it on gray overcast spring or summer days either.
The second treatment that has been shown to be effective is St. John's Wort. St. John's Wort is a herb that has been used in Europe for hundreds of years. It has been called a herb that brings light into dark places.
In a recent double-blind study one group of patients with SAD reduced their symptoms of depression by 60 per cent with St. John's Wort alone.
By combining St. John's Wort with light therapy the success rate was over 80 per cent.
If you suspect you are suffering from SAD make sure you get treatment. The ongoing depression can affect your immune system and so lead to other conditions.
If you want more information on light therapy please call my office. It may be winter but you can still let the sun shine in.