Teresa Goldsmith is a naturopathic doctor and Ayurvedic wellness practitioner in Seattle
Welcome 2015! The holiday season is behind us and I would like to start the year by sharing some inspiration for wellness in the New Year. Three years ago this January, I went to South India for training in Ayurvedic medicine. I celebrated “midnight” on New Year’s Eve somewhere over the Atlantic Ocean in the first part of my long journey.
As students, we were immersed in the fundamentals of this ancient system and were given an Ayurvedic treatment plan customized to fit our individual needs. I returned to Seattle three weeks later and felt amazing, despite jet lag, jumping right back into medical school, and family responsibilities. Was it the warm weather, the Ayurvedic food plan, the break from medical school? The answer is probably all of the above!
Many people travel to warmer climates this time of year to take a break from the winter doldrums, but don’t lose heart if this is not an option for you. The darker months of winter are a time of hibernation, where nature is less active. This time of year, I often leave for work and arrive home in darkness, as the sun graces us for the shortest hours of the year. It is in tune with the natural cycles for our bodies to hibernate and be less active which can lead to temporary depression, sluggishness and fatigue, which I consider relatively normal.
However, some people suffer from more extreme symptoms during the long, cold and dark winter months. Perhaps you have heard of Seasonal Affective Disorder (SAD)? SAD is thought to affect about five percent of the U.S. population per year.* Symptoms of SAD vary from one individual to the next but typically include a lack of motivation, changes in appetite and sleep patterns, and depression that presents in a cyclic way with direct correlation to colder seasons.
The good news is that even if you can’t go on a tropical vacation there are many naturally inspired options to support optimal mood health.
Light therapy: I can’t take a trip to a tropical, sunny climate every year, but I can bring the sunshine to me! One of the most researched treatment options for SAD is light therapy. Relatively easy and inexpensive investments include special lamps or bulbs that emit natural spectrum light. These light sources have helped improve mood, energy and concentration in many former SAD sufferers. I recommend using this light therapy for about 30 minutes in the morning as it helps support an optimal circadian rhythm.
What are some other ways that you can think of to bring in light to your life? Some people enjoy lighting an extra candle, or gathering around a fireplace. After those holiday decorations come down, why not consider decorating with bright and cheerful colors to promote happiness and cheer in the New Year?
Recreate Warmth: Depression can be likened to writer’s block for authors, as it is stagnation happening in the mental-emotional realm. Heating therapies move energy and help remove these blockages. Saunas, steam baths, and hot tubs temporarily increase circulation, promote sweating and open the “channels” of energy that flow in the body. Extremes of heat are not safe for everybody, including pregnant women and people suffering from a heart condition. And remember, it is important to stay well-hydrated.
Exercise: Movement helps keep stagnation and depression at bay. We all know that exercise is important, but I commonly hear how challenging people find it to be to get exercise in winter. It can be even more difficult to get started with an exercise program once SAD kicks in. Here are some strategies to consider:
- Think outside the box: The “big box gym,” that is. If you find going to the gym to be a chore or uncomfortable, I challenge you to try exercise in a different approach. Why not try a local yoga studio, take a Nia class, or go dancing?
- Buddy System: Find a friend or colleague to commit a regular time for exercise. You will be less likely to “flake-out” when you have committed to be there for someone else.
- Build the habit: Commit to 21 days of a new practice. This helps engrain this healthy habit in and give your exercise routine less chance to be a fleeting fad.
- Bundle up: When I returned to Seattle from India, it was the end of January and quite a contrast to the sunny weather on my trip. On the trip I began taking a walk for about 20 minutes each morning. I was determined to continue this habit on my return, and with the support of cozy mittens and good pair of boots the morning walks continued. Being not particularly fond of cold weather, I wasn’t sure how long I would last with this new morning routine. I ended up finding the chilly and calm morning air to be a refreshing and peaceful way to start my day.
Nutrients and Botanical Support:
- Vitamin D: It is especially important for sufferers of SAD have their Vitamin D levels assessed. Depression, seasonal depression and fatigue are often improved once deficient levels are restored to healthy levels. Testing also helps identify the best dose to use.
- Saffron: This exotic seasoning can be used in cooking or supplement form to help reduce symptoms of depression. Saffron (Crocus sativa) is used in Ayurveda and other Eastern medicines to help promote an uplifted mood and healthy levels of neurotransmitters.
Make Community a Priority: In an era of 24-hour technological connection, I am amazed to find how many people suffer with loneliness, isolation and lack of community support. Commit to prioritizing spending time with people, whether one-on-one of in group environments.
Try Something New: Have you always wanted to learn to play the harp? Ever tried Ethiopian Food? Grab your buddy, and check the web for deals on some new local adventure to try. Getting up off the couch can take some effort at first, but often gets easier each time.
Laughter: The best medicine! Need I say more? List out the things that bring you joy and make you laugh: lunch with the girls, playing with kids, reruns of your favorite sitcom, comedy club.
Wishing you a happy and healthy New Year! Remember to discuss these general recommendations with a healthcare professional to make sure they are safe for you.
*Kurlansik, S. et. al (2012) Seasonal Affective Disorder. Am Fam Physician; 86(11):1037-1041.
