Tag Archives: light therapy

Battling the Winter Blues

If the short, cold, dark winter days leave you feeling lethargic and energy-depleted, then you may be suffering from the winter blues, or its more severe form, seasonal affective disorder (SAD). Other symptoms include carbohydrate cravings, irritability, weight gain and the desire to avoid social situations.

The winter blues are triggered by a lack of sunlight – as the number of daylight hours decreases, levels of ‘feel-good’ hormones in our body begin to drop. The symptoms can appear in late autumn and don’t normally lift until the brighter days in early spring. Fortunately there are simple measures that can help to alleviate these troublesome symptoms.

There is certainly a link between low Vitamin D levels and seasonal affective disorder, although it is unclear whether there is a causal connection. A recent review of existing studies concluded that treating Vitamin D deficiency offers a simple way to improve mental health (1). It would seem sensible for those feeling the effects of the winter blues to test their Vitamin D levels, and to address any deficiency. Sunlight and supplementation are likely the fastest way to address deficiencies, although fatty fish, fortified milk and egg yolks will also help to boost levels.

Other studies have shown that omega-3s appear to help maintain healthy levels of the ‘feel-good’ brain chemicals dopamine and serotonin. Healthy cells membranes, which require good levels of omega-3 fats, are required for the brain to respond to serotonin and dopamine. A recent large double-blind trial of more than 400 adults supports its use in treating depression (2). Based on these results, ensuring adequate omega-3 intake is certainly a sensible approach for those affected by seasonal changes.

Studies investigating the effectiveness of supplements such as St John’s Wort and 5-HTP have had mixed results, though some studies have found that supplementation improves symptoms such as fatigue, sleep problems, anxiety and lethargy in those with SAD (3,4).

Dietary changes may also help to relieve symptoms. According to Judith Wurtman, Ph.D., co-author of The Serotonin Power Diet, a well-timed snack can help to relieve symptoms. Dr Wurtman led a study looking at the SAD-carb connection, concluding that a low-protein snack providing about 30 grams of carbohydrate was enough to provide a serotonin boost. A warm bowl of leek and potato soup in the evening might well provide that much-needed serotonin-boosting carbohydrate.

Light therapy is a non-invasive, natural, effective and well-researched treatment approach for those with SAD
Light therapy is a non-invasive, natural, effective and well-researched treatment approach for those with SAD

The most effective natural intervention, however, is probably light therapy. Light therapy is a non-invasive, natural, effective and well-researched treatment approach for those with SAD. Specially designed light therapy devices mimic the effects of sunlight to regulate levels of melatonin and serotonin. A recent meta-analysis concluded that light therapy works as an effective treatment for SAD no matter what time of day it is used, so long as it is used at least once daily (5). Dawn simulation is especially useful, and studies have found that this approach is more effective in alleviating SAD symptoms that standard bright light therapy or placebo, alongside additional benefits such as less morning drowsiness (6).

Those looking for a natural way to address the winter blues may benefit from the following approach:

1. Ensure that you are getting sufficient amounts of omega-3 and Vitamin D. You can have your levels checked by a nutritional therapist.

2. Exercise regularly. Try a 30-minute run or brisk walk in the daylight.

3. Start the day with a protein-rich breakfast, but try a carbohydrate-rich meal or snack in the evening. Good options are sweet potato, brown rice, lentils, rye bread and butternut squash.

4. Try a light therapy lamp or a dawn simulation device, making time to use the device at least once each day for the best results.

References

1. Anglin RES et al (2013) Samaan Z, Walter SD and McDonald SD. Vitamin D deficiency and depression in adults: systematic review and meta-analysis. Br-J-Psych 2013, 202:100-107.

2. Lespérance F, Frasure-Smith N, St-André E, et al. (2011) The efficacy of Omega-3 supplementation for major depression: A randomized controlled trial. J Clin Psychiatry. 72:1054-1062.

3. Ghadirian AM et al (1998) Efficacy of light versus tryptophan therapy in seasonal affective disorder. J Affect Disord 50:23-7.

4. Wheatley D. (1999) Hypericum in seasonal affective disorder (SAD). Curr Med Red Opin 15:33-7.

5. Golden RN et al (2005) The Efficacy of Light Therapy in the Treatment of Mood Disorders: A Review and Meta-analysis of the Evidence. Am J Psychiatry 162(4):656-62.

6. Avery DH et al (2001) Dawn Simulation and Bright Light in the Treatment of SAD: A Controlled Study. Biol Psychiatry. 50:205-216.

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Beat the autumnal blues…

The nights are now well and truly drawing in and becoming colder and darker, so it’s common to feel low in mood.

Here are some helpful tips to keep you feeling upbeat:

Vitamin D
This sunshine vitamin has been getting more and more press coverage in recent months and it’s an important vitamin in supporting immunity amongst other things. Getting natural daylight is the best way to generate Vitamin D in your body; however in countries like the UK, the sun’s strength is not high enough between October and March to do this adequately. It’s important to eat foods containing vitamin D such as oily fish (mackerel, sardines etc), eggs, fortified breads and cereals. Supplementation is popular at this time of year with varying options of strengths (500iu – 5000iu) and types (tablets, capsules, sprays, sublingual) available. The UK Government now recommends that Vitamin D supplements should be taken by under 5’s, women who are pregnant or breast-feeding, everyone over 65 and anyone who has little sun exposure.

Omega 3
Continuing with the importance of fish and omega 3’s, it has been shown that those with diets high in fish and omega 3 fatty acids have been shown to have better moods. As well as other potential benefits such as improved skin quality, cardiovascular health and joint mobility.

Exercise is good for the mood
Exercise is good for helping to improve the mood during Autumn and Winter.

Natural Daylight
Balancing your circadian rhythm is important in balancing your mood and hormone levels. Try and get some natural daylight every day to avoid feeling low in energy and depressed – although it’s not easy if you work a in a 9-5 office environment. Go for a walk on your lunch break or offer to go to the shop for a colleague – any reason to get outside. Growing evidence also suggests sunshine can help protect against cancer, diabetes and heart disease. Having a SAD lightbox on your desk or at home can help beat the blues – opt for a lightbox with a 10,000 lux output from a respected manufacturer like Lumie or the Sad Lightbox Company.

Exercise
That lunch break walk suggested previously can have a double effect on your mood – gentle exercise can increase endorphins which are those “feel good factors” keeping your looking on the bright side of life. Green Exercise (i.e. not in a gym) has been found to have more significant improvements in mood.

5 HTP
This supplement is well known for its mood-boosting properties. If you feel you still need some support then this may be a good option. Speak to your GP or Health Practitioner first though, as it can interfere with other medications.

Written by Katie Guest

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Natural solutions for more energy

Are you the type of person that jumps out of bed every morning with a smile on your face as soon as your alarm goes off, ready and waiting to face the day? Do you remain full of energy and on full pelt for the rest of the day before having a great night’s sleep every night? Or are you more likely to hit snooze on your alarm as much as possible before you absolutely have to get up? Then day-dream about your bed as your energy levels drop through the floor throughout the day?! If you are more likely to be the latter, you are most certainly not alone.

A persistent lack of energy is one of the most common complaints in both men and women across the nation. Daylight, and more importantly sunlight, has a great effect on our overall energy levels.  Historically we are used to being outside all day benefiting from the effects of sunlight. Modern living, however, results in the majority of us spending large amounts of time indoors, deprived of sunlight and this causes problems with our body’s natural rhythm and well being.

Officially summer comes to an end this weekend with clocks going back an hour. This signals the start of dull days with very limited and less intense sunlight and even less opportunity to benefit from the sun. This can bring about a reduction in energy levels for much of the population and reduced daylight can, in some cases, cause Season Affective Disorder (SAD) – sometimes known as Winter Depression. As a result many people begin to dread the winter months. There are, however, many natural ways to combat low energy and SAD. Balancing your circadian rhythm is a great way to do this.

Below we have drawn up a brief guide on how you can boost your energy levels and prevent the frequent desire for those 3pm snoozes!

Early Morning (approx 6.30am – 9am)

A healthy start to the day
A boiled egg with wholemeal toast will provide you will a slow and sustained release of energy throughout the morning. (1)

Your Internal Bodyclock is in its “awakening” mode at this stage. Your metabolism is slow and rising. Your body temperature, blood pressure and cortisol levels are all also increasing, signalling to your body to wake up. You may feel ‘groggy’ first thing and crave that morning cup of coffee or a bowl of sweet, sugary breakfast cereal. This may give you a rapid increase in energy, but it will also leave you with an energy slump once the initial effects have worn off. This is where people can fall into the habit of regular caffeine or sugary snacks in an attempt to maintain this feeling.

There are better ways to boost your energy and replenish the low blood glucose levels that have developed during sleep. Try adding a slice of lemon to hot water – this has natural sugars and also helps cleanse the digestive system (having the effect of a bit of a mini detox) ready for the day ahead. Also opt for high fibre breakfasts such as 100% pure rolled porridge oats with a handful of fruit and seeds or a boiled egg with wholemeal toast. These kinds of foods will provide you with a slow and sustained release of energy throughout the morning, keeping you full for longer and reducing those energy slumps.

Try to get out in the daylight as much as possible in the morning as this will wake your body up for the day. The winter days will prevent many people from being able to do this, therefore you may wish to try using a sunrise alarm clock, like the Lumie Bodyclock Starter in the mornings. This will stimulate your brain into waking gradually, balancing your circadian rhythm and your cortisol levels, which has the added bonus of being able to also support your immune system and stress levels.

Morning until Lunch (approx 9am – 2pm)

As your cortisol levels are still increasing you are more alert and efficient and your mental capability has reached its peak of the day. This means your concentration, memory and focus are all waiting to be utilised. So use this time to get all your lingering tasks done!

You could also try using a SAD light for 30 minutes every day for energy stimulation. The effectiveness of SAD Lights is measured in lux, which is the level of light intensity that you would normally get from the sun. A SAD light with 10,000 lux is recommended for those who want to see the most benefits.

Also avoid drinking coffee at this time as this can cause the swift rises and falls in energy levels. Instead you could try green tea, which is packed with antioxidants and contains much less caffeine per cup. Other teas are also great options such as ginger tea, which is good for digestion. Peppermint, fennel and camomile are also good options.

Females should take extra care too. A lack of energy can be due to low iron levels and coffee has been shown to reduce iron stores in the body. Make sure your levels are topped up by eating foods rich in iron such as meats, some fish and leafy greens such as spinach. Consider taking an iron supplement and remember to take this with vitamin C to help its absorption. B vitamins are also great for energy – You could try adding a multivitamin with extra B Complex, such as Viridian High 5 Multi Vitamin to your daily routine.

Another helpful tip is to try to get outside during your lunch break – the fresh air and daylight can do wonders to prevent that mid-afternoon slump. When choosing your lunch, choose slow-release carbohydrates such as brown rice or wholemeal bread rather than refined carbs such as white bread or crisps. Also ensure you have some protein in your meal too – such as lean chicken, fish, beans or pulses.

Afternoon (approx 2pm – 5pm)

Your cortisol levels start to drop which can often lead to drowsiness or that mid-afternoon slump. It’s best to avoid the temptation for biscuits or chocolate for a sugar boost at this time. If you must have a snack, try a small piece of minimum 70% quality dark chocolate or some dried fruit, nuts or seeds. Make sure you prioritise your tasks for the afternoon so you know exactly what you need to achieve before home time. That way you can go home happy and content with the day. ‘A well spent day brings happy sleep’ after all. Also taking in deep breaths is great for energy levels and can help reduce stress and aid concentration.

Lumie Bodyclock Active
The Lumie Bodyclock Active, which gradually dims helping your brain to naturally switch off

Evening (approx 5pm – 10pm)

As the evening progresses your melatonin levels start to increase (the hormone that prepares your body for sleep) and your digestion slows. Try to avoid snacking in the evening and heavy meals before bed time. This will require a lot of digestion as insulin is less effective at night. Also your digestive system will struggle to cope with excess amounts of food before bed and this can lead to weight gain as well as disruptive sleep – contributing to an imbalanced circadian rhythm. It is best to avoid all stimulants such as coffee, tea and alcohol as much as possible at this time as these can also disrupt your sleep.

A bad night’s sleep can cause low energy the following day and contribute to reduced mental performance. This can cause stress and lead to a spiral of stress and disrupted sleep which is hard to get out of. If you have trouble drifting off at night, try a sunrise alarm clock with a sunset feature like the Lumie Bodyclock Active. The light gradually dims helping your brain to naturally switch off. If a sunset feature is not for you, then try spraying lavender on your pillow or rubbing some lavender sleep therapy balm on your body to help you switch off.

In addition to these helpful tips, specific nutrients that can support energy levels are:

  • Magnesium – found in leafy green vegetables such as spinach and kale
  • Vitamin B Complex – found in brown rice and wholemeal bread. If you supplement this, it is best taken as a “complex” of B Vitamins
  • Alpha Lipoic Acid (ALA) & Acetyl-l-Carnitine (ALC) – Found in green foods such as broccoli, spinach and some red meats
  • Co-Enzyme Q10 – found in fish, organ meats such as liver and whole grains
  • Iron – found in a multitude of food sources, such as red meat, beans and pulses, leafy green vegetables, tofu and fortified breads and cereals
  • Ginkgo Biloba – a widely available supplement or combined in an energy supplement such as Femergy

Consistent poor energy levels should be treated seriously. If you think the cause of your low energy levels is more than poor diet you should always consult your GP or Natural Health Practitioner.

 

Written by Katie Guest and Lauren Foster

 

References

1.  Image courtesy of Simon Howden.

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Beat the winter blues: Supplements and SAD

In Parts 1 and 2, I wrote about the impact of light therapy and diet on managing the symptoms of seasonal affective disorder (SAD) and its milder form, the ‘winter blues’. In Part 3 we’ll look at further nutritional support for this common disorder.

Doctor's Best Vitamin D3 2000iu
Evidence suggests that people with SAD who have low levels of vitamin D might benefit from supplementation.

Vitamin D

As there are fewer daylight hours in the winter months, levels of Vitamin D in the body can drop. While light boxes represent a promising treatment option for SAD, they do not provide UV light and so will not boost Vitamin D levels. Researchers have tested whether Vitamin D supplementation can improve mood during the winter months. A double-blind study found that mood improved in healthy people without SAD who received 400 or 800 IU per day of vitamin D for five days in late winter (1).

Another study tested the effects of supplementation with either 600 or 4000 IU of vitamin D every day for six months (2). Both dosages led to improved mood and general well-being in the participants, with those on the higher dose experiencing greater benefits.

Although additional research needs to be done before any conclusions can be made, the available evidence suggests that people with SAD who have low levels of vitamin D might benefit from supplementation.

Magnesium

The Western diet, high in animal produce and refined carbohydrates, leaves us vulnerable to deficiency in the mineral magnesium. This may affect mood, because conversion of tryptophan to mood-enhancing serotonin is dependent on sufficient levels of magnesium. Studies indicate that an insufficient level of magnesium can alter also levels of melatonin and upset the body’s biological clock, a pattern that is seen in SAD (3).

Supplementing with magnesium can be recommended to those with insufficient intake. I prefer the forms magnesium citrate or magnesium taurate, which are bioavailable, well-absorbed forms.

Omega-3

I wrote about the importance of omega 3 in optimising serotonin levels in Part 2. These oils appear to have a natural anti-depressant action, and their effect on mental health has been widely studied. While omega-3 can be supplied through oily fish in the diet, those who are concerned with levels of mercury in fish might want to try supplementing with a fish oil that has been screened for contaminants.

Omega 3
Omega 3 oils appear to have a natural anti-depressant action, and their effect on mental health has been widely studied.

St John’s Wort

St John’s Wort is widely recognised as an effective supplement for mood disorders, and one small randomised study has investigated its benefit for those with SAD (4). The blinded study tested the effects of a daily dose of 900mg of St John’s Wort over 4 weeks. It concluded that the supplement may be an efficient therapy for those with SAD, though further research is needed.

This herb is thought to increase serotonin levels by inhibiting serotonin reuptake, working in a similar way to conventional selective serotonin reuptake inhibitor (SSRI) antidepressants. If you are using a light box to relieve SAD or the ‘winter blues’, then you should check with your GP before taking St John’s Wort, as this herb can make your eyes more sensitive to light.

As winter approaches, the short days and long nights of the season can make life difficult for those with SAD. Even in its milder form, the ‘winter blues’, symptoms of low mood, fatigue and weight gain can make life miserable. The good news is that some fairly simply lifestyle adjustments can make a positive difference. Using a sunrise alarm clock in the mornings for instance can also help you get out of bed on the “right side”. The evidence for bright light therapy with an approved light box is compelling, and coupling this with nutritional support might just help you to banish those winter blues for good.

 

Written by Nadia Mason

References

1. Lansdowne AT, Provost SC. Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl) 1998.135:319–23.

2. Vieth R, et al. Randomized comparison of the effects of the vitamin D3 adequate intake versus 100 mcg (4000 IU) per day on biochemical responses and the wellbeing of patients. Nutrition Journal 2004. 3:8

3. Wester PO. Magnesium. Am. J. Clin. Nutr. 1987. 45 (5 Suppl): 1305–12. PMID 3578120

4. Durlach J, Pagès N, Bac P; Bara M, Guiet-Bara A, Agrapart C
Chronopathological forms of magnesium depletion with hypofunction or with hyperfunction of the biological clock. Magnesium research : official organ of the International Society for the Development of Research on Magnesium 2002.15(3-4):263-8.

5. Kasper S. Treatment of seasonal affective disorder (SAD) with Hypericum extract. Pharmacopsychiatry 1997. 30:89-93.

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Beat the winter blues: diet and SAD

Previously I have written about the benefits of light therapy in treating seasonal affective disorder. Light therapy is a popular choice with those looking for a drug-free approach to dealing with SAD or the ‘winter blues’. An equally important consideration is how diet affects mood and symptoms in those with SAD – and in particular the importance of the macronutrients carbohydrate, protein and fat in the management of this condition.

Hormones and SAD

SAD is characterised by symptoms such as low mood, carbohydrate cravings, weight gain and fatigue (1, 2). These symptoms are linked to hormones that control our mood and energy levels.

Our body’s natural anti-depressant hormone, serotonin, is stimulated by light. The more light we have during the daytime, the more serotonin we produce. In the darker months of autumn and winter, serotonin levels can drop, resulting in feelings such as low mood, lack of energy and food cravings.

Likewise, darkness stimulates the hormone melatonin, which lowers body temperature and causes tiredness and feelings of fatigue.

How can diet help?

Those with SAD are thought to crave sugary and starchy foods because these types of carbohydrate temporarily boost levels of the body’s natural anti-depressant serotonin. These types of foods also boost energy levels and raise body temperature, countering the effects of melatonin.

Brown Rice
Whole grains such as brown rice and oats and proteins such as nuts help to keep blood sugar levels stable. (5)

Eating this type of diet can only be a temporary ‘fix’ however. In fact, a carbohydrate-rich diet based around sugary and starchy foods, leads to unstable blood sugar levels. This in turn can create a variety of symptoms that we might link to the ‘winter blues’ – moodiness, fatigue, foggy thinking and food cravings.

The solution is to eat a diet based around ‘low glycemic index’ carbohydrates that help to keep blood sugar levels stable. Whole grains such as brown rice and oats, as well as fresh fruits and vegetables are the wisest choices of carbohydrate.

Including a source of lean protein (such as chicken, turkey, eggs, beans or lentils) with each main meal is also a good idea. This helps the body in two ways. Firstly, including protein with each meal helps to control blood sugar levels, fighting off energy dips and cravings. Secondly, protein provides a source of the amino acid tryptophan, which the body can convert to serotonin. Including foods high in tryptophan – such as chicken, tuna, tofu, eggs, nuts, seeds and milk – in your daily diet can help to support your body in making serotonin.

Finally, healthy fats have been extensively studied in relation to depression and mood. Omega-3 fats also have a role in the production and utilisation of serotonin. Inflammatory chemicals in the body can cause serotonin deficiency in the brain. Omega-3 oils can reduce levels of these inflammatory chemicals, therefore helping to boost the brain’s serotonin levels.

The importance of omega-3 in dealing with SAD might explain the low incidence of SAD in Icelanders who have a diet high in oily fish (3). Ensuring a good level of omega-3 in your diet is essential. Including oily fish such as sardines, mackerel, herring or salmon in your diet can help to boost levels of omega-3, as can eating flaxseed oil, walnuts and omega-3 eggs.

Formal research in this area is limited, with many studies simply looking at the impact of a single meal on symptoms of SAD. This is an inadequate assessment of the role of diet. One study that looked at the longer term impact of diet on SAD showed promising results (4). I have certainly found in clinical practice that patients need to be consistent in their dietary choices in order to see an improvement in symptoms over time.

A well-managed diet, along with light therapy (such as a sunrise alarm clock or SAD light box), appears to be a safe approach to managing SAD. Of course carbohydrates, protein and fats are not the only nutrients of importance to those with the winter blues. Part 3 will examine the evidence behind other nutrients and dietary supplements in the support of SAD.

 

Written by Nadia Mason

References

1. Sher L. Genetic studies of seasonal affective disorder and seasonality. Comprehensive Psychiatry, 2001, Vol. 42, No. 2, pp. 105-110.

2. Magnusson A, Boivin D. Seasonal affective disorder: an overview. Chronobiology Int. 2003. 20(2):189-207.

3. Cott J, Hibbeln JR. Lack of seasonal mood change in Icelanders. American Journal of Psychiatry. 2001.

4. Wells, A, et al. (1998) Alterations in mood after changing to a low-fat diet. British Journal of Nutrition 79(1):23-30.

5. Image courtesy of Marcuso.

 

 

 

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Light therapy for SAD: Looking on the Bright Side

While many look forward to the crisp and clear autumn and winter months, others find that they struggle through these months feeling tired and low. Seasonal Affective Disorder, also known as SAD, is a form of depression that is brought on when levels of natural sunlight are reduced. Symptoms tend to begin as the days get shorter and winter draws in, only lifting completely during the summer months. A milder form of seasonal depression – often called sub-syndromal SAD (S-SAD) or simply ‘the winter blues’ – affects around 1 in 10 adults.

Bright Light Therapy
SAD is a form of depression that is brought on when levels of natural sunlight are reduced

I was interested to read a recent Swedish study that tested a treatment called ‘bright light therapy’ on individuals with SAD and with S-SAD (1). Bright light therapy is a treatment that involves exposure to a special light that mimics natural outdoor light.

The study tested the effects of the light therapy on 49 individuals who had been diagnosed with either SAD or S-SAD.

When the individuals began to experience winter depressive symptoms, some of the group were either given a 10-day course of bright light therapy, or were put onto a 3-week waiting list, after which they were given the 10-day treatment course. The group of people on the waiting list were used as the ‘control’ group for this study.

The study found that bright light therapy was linked to improvements in a number of symptoms. The researchers had conducted an earlier randomised clinical trial which found that bright light therapy did indeed have a positive effect on depressive mood in those with SAD and S-SAD (2). This new study, however, also measured the effects of bright light therapy on other symptoms, such as tiredness, fatigue, sleep problems and health-related quality of life. All of these symptoms had improved after the 10-day course of light therapy. Symptoms were then measured again, a month after the treatment had finished, and it was found that the symptom improvements had lasted.

The study suffers because, although a control group was used, strictly speaking there was no placebo group. If the second group had been exposed to a ‘placebo’ light rather than the therapeutic bright light, then this might have served as a better comparison group. The study is nevertheless very interesting because it indicates that light therapy can help not just depressive mood, but that it can bring about improvement in a number of symptoms including milder symptoms of depression and daytime sleepiness.

Despite the design flaw in the study, light therapy does appear to be a promising treatment for the ‘winter blues’. Systematic reviews have reported that light therapy represents an effective and well-tolerated treatment for SAD (3). A home light box may therefore be a wise investment for those who need a boost during these darker months. Using a light box for between 30 minutes to an hour in the morning is considered to be an effective approach, and the light should be at least 2500 lux to be beneficial. Some individuals also use a Sunrise Alarm Clock as well to help balance their circadian rhythm and ensure they wake naturally in the morning rather than to the sharp, shrill noise of a standard alarm clock. These Wake-Up Lights simulate the “sunrise” so the brain wakes gradually.

Seasonal affective disorder, or the milder ‘winter blues’ can mean months of misery for those affected. With an estimated 1 in 20 adults affected by SAD, and a further 1 in 10 suffering from its milder form S-SAD, it is certainly an approach worth considering.

Written by Nadia Mason

References
1. Rastad C, et al. Improvement in Fatigue, Sleepiness, and Health-Related Quality of Life with Bright Light Treatment in Persons with Seasonal Affective Disorder and Subsyndromal SAD. Depression Research and Treatment. 2011:543906
2. Rastad C, Ulfberg J, Lindberg P. Light room therapy effective in mild forms of seasonal affective disorder—a randomised controlled study. Journal of Affective Disorders. 2008. 108(3):291–296.
3. Lee T M, Chan C C. Dose-response relationship of phototherapy for seasonal affective disorder: a meta-analysis. Acta Psychiatrica Scandinavica 2000. 99(5): 315-323

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Healthy skin the light therapy way

The health of our skin is often the first thing people notice when we speak to them.  It can tell the tales of the past whether it be sun damage or pigmentation from enjoying just that little bit too much sunshine, or wrinkles and age spots just because of the inevitable ageing process.  It can also display some of the more confidence-sapping conditions such as rosacea, eczema or acne.  Like it or not, we can often be judged on our appearances and the health of our skin and if it isn’t looking or feeling its best it can make us feel insecure.

Skin Light Therapy
Of late, more people are turning to light therapy to help their skin regain its natural balance.

There are all sorts of lotions, potions and treatments out there to help improve the appearance of our skin, some more natural than others.  Many people don’t fancy botox or collagen injections in search of eternal youth or want to take high strength prescription medicines to dry out their acne vulgaris.  Often these prescriptions have negative side effects sometimes associated with these treatments, such as digestive complaints or further skin inflammation.  Of late, more people are turning to light therapy to help their skin regain its natural balance and help improve the appearance of wrinkles, spider veins, acne and roseacea the natural way.  Light therapy is the exposure to specific wavelengths of light for a specific amount of time in order to treat a particular disorder, problem or concern.

Daylight is a vital ingredient for our existence and since time began humans have responded to their natural environments.  We feel happier in sunny months and our skin is often healthier when the sun is out for longer with more natural daylight available.  Light lamps emitting red and/or blue wavelengths are often used for those with skin concerns such as acne vulgaris, p.acnes, rosacea, spider veins, wrinkles or inflammation.  Blue wavelengths are used for anti-bacterial treatment, while red wavelengths are best for reducing inflammation, pigmentation and fine lines.

Britebox Dermaclear
Models such as the Britebox dermaclear now combine both red & blue wavelengths in order to reduce both bacteria and inflammation.

Blue wavelengths are primarily used for the treatment of acne and to reduce bacteria, however many models such as the Britebox dermaclear now combine both red & blue wavelengths in order to reduce both bacteria and inflammation and for better, faster results.  Infrared and red wavelengths are primarily used for skin pigmentation, wrinkles and fine lines, roseacea, spider veins and age spots.

Treatment times vary between models and can range from 3 minutes to 30 minutes per day with results being seen from anything between 24 hours and 8 weeks – depending on severity of the skin concern.

View our Skin Health Light Therapy Comparison chart here

We have many other blog posts on supporting the health of the skin written by Ani Richardson RNutri. For further reading, see her posts here.

Written by Katie Guest

References

*Extracts taken from bodykind’s Light Therapy Knowledge Base

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