Seasonal Affective Disorder
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Seasonal Affective Disorder

Seasonal Affective Disorder
Seasonal Affective Disorder

Beating the Winter Blues the Natural Way

Do you feel a little less yourself every year when the colder weather rolls around? You’re not alone! More than 6% of the US population is affected by Seasonal Affective Disorder or SAD. This is a type of seasonal depression in which affected individuals have changes in mood during the colder/less sunny months of the year (typically late fall to late winter). Another 14% of the population suffers from one step below known clinically as “the winter blues”-another clinically recognized seasonal mood change (1). Symptoms can range from low energy to sadness to overeating to social withdrawal. Although the specific causation is unclear, the reduced sunlight exposure is thought to reduce serotonin and melatonin production-chemicals that properly regulate our mood and sleep cycle. The good news?

There are many natural, tried and true ways to prevent and fight the winter blues without having to move south or sacrificing your happiness for all of winter. Take advantage of our tips below and know that the key to success is prevention- start these tactics now and don’t wait until your symptoms have hit!

Get a Happy Lamp

One of the top recommendations for fighting SAD is utilizing a sunlamp to help naturally up-regulate serotonin production. Studies are supportive that 60-80% of sufferers can benefit from this type of therapy. Using the sunlamp in the morning between 30-60 minutes as well as starting usage in the fall (early October) is optimal.

I recommend those with 10,000 lux of light therapy such as the NatureBright SunTouch Plus Light and Ion Therapy Lamp or for a portable version: Happy Energy Health Light Daylight Portable Light Therapy Energy Lamp by CubeTech.

Get Outside and Get Movin’

As much as is feasible, bundle up and get outside-even in the cold. Even a less direct dose of natural sunlight will help your cause and the exercise will increase endorphins helping to boost your mood. Studies support that even walking has been proven to significantly improve symptoms of depression (2) One step better-sign up for a workout class with a friend; the movement and social connection are a double dose of mood booster!

Practice Gratitude

Stop and think-what are you grateful for this time of the year?  For many of us the summer can be busy with vacations and keep us moving on the go; winter can cause us to slow down, look within and replete our energy stores. Maybe you love the coziness of a warm blanket on a snowy night or a warm butternut squash soup or a cup of tea. Embrace the things you get to do in the winter that may not be as enjoyable during the warmer months of the year.

Identify your Tribe

Schedule get togethers and dinner plans with friends on a week to week basis so you always have social connectivity on the horizon. Socializing can go a long way in terms of boosting your mood especially when taking part in a hobby or activity of mutual interest. Talking with a trusted family member or friend about your dips in mood can be healing within itself by reducing feelings of loneliness and adding a layer of support to your life.

Go Gentle and Slow Down: 

Be mindful about integrating practices that nurture your adrenals (organs that control your body’s stress management) by adding in some calming exercises or practices regularly. Running through your week with a stressful work schedule, eating on the go and high intensity exercise will likely exacerbate symptoms of adrenal fatigue and lead to lower energy and even worsened depression. Make sure to schedule daily de-stressing activities: whether you choose mindful breathing during your meals, a yoga class, guided meditation, reading your favorite book or a warm bath-all can suffice!

Balance Your Blood Sugar:

Research shows that frequent spikes and dips in blood sugar can contribute to increased anxiety and mood dysregulation. Reduce sources of simple sugars like syrups in your coffee, candy and sugar laden protein bars and add in more healthy fats instead to balance out your hunger and metabolism throughout the day. Choose healthful fats such as avocado, olives, coconut and seeds. Bonus-these are all brain boosting functional foods! Try my recipe for pumpkin spice balls that taste like a treat and have plenty of healthy fats: https://fivejourneys.com/pumpkin-spice-balls/

Eat Happy Foods:

Certain foods contain the amino acid tryptophan-a precursor to the mood-boosting chemical serotonin. For those who eat animal protein; wild salmon, organic turkey and free range eggs are all rich sources of tryptophan. For vegan sources: spinach, organic tofu and nuts/seeds are also great sources of the mood-boosting amino acid.

Some of my best advice is a collection of the above-figure out the things that comfort you (whether that includes specific friends, family, exercise, healthy foods or activities and create a “blues toolkit”). Write down in a journal what these people or things are and have this as a go-to in case you feel the symptoms of seasonal depression coming on. This will set you up for seasonal success throughout the winter season!

  1. Rosenthal NE. Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder. New York, NY: Guilford Press; 2006.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686645/#B1
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Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$425 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

Seasonal Affective Disorder
Seasonal Affective Disorder

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted