It’s no secret that the doldrums of Maine winter affect all of us to some degree. Whether it’s lower energy, lower quality sleep, poor mood, or food cravings, the manifestations of seasonal affectation can impair our enjoyment of this (seemingly) longest season.
As a local with a lifelong flirtation with seasonal affective disorder, here’s food for thought.
The Role of Vitamin D in Brain Health, Depression and Energy Production
Vitamin D is an essential nutrient found in some organ meats and fortified foods and is synthesized in the body in response to direct sun exposure on the skin.
About 50% of everyone worldwide has Vitamin D insufficiency, which, translated to Maine, means most of us have this issue. Obesity and certain digestive disorders like celiac disease can also augment your risk, while old age and dark skin make it more difficult to synthesize the vitamin from sun exposure.
While Vitamin D has wide-ranging impacts, its roles in supporting the feel-good hormones serotonin and dopamine are of primary interest. Some research into bipolar disorder and seasonal affective disorder (SAD) point to its dopamine-promoting activity, and it has been found to improve cognition in ADHD and schizophrenia due to its action on serotonin.
Long-chain Omega 3 fatty acids EPA and DHA, abundant in fatty fish and fish oil, were also found to improve these cognitive issues.
The fastest and easiest way to improve Vitamin D levels is via supplementation; aim for 800-2,000 IUs/day.
Bright Light Lamps
Bright light therapy lamps are intended to function as a stand-in for sun exposure by providing full-spectrum light at a sufficient brightness to trigger the wakefulness we associate with morning sun exposure.
The blue light wavelengths in these lamps are behind the energy (and mood) kick. Since blue light in nature occurs only in sunlight, our cells evolved over hundreds of millions of years to coordinate numerous essential processes to the presence/absence of blue light. This is the basic principle behind circadian rhythm.
While there is conflicting/inconclusive evidence for use of bright light therapy in depression, tens of thousands of online reviewers have found benefit in shift work sleep disorder and low-light climes.
Red Light
Wavelengths of red and near-infrared light (also found in sunlight) have been found broadly effective in various cognitive issues ranging from depression to Alzheimer’s and Parkinson’s.
The cause? These wavelengths actually contribute to the production of our cells’ energy currency ATP in the mitochondria, thereby improving blood flow and reducing inflammation. The knockoff effects of this mechanism broadly benefit brain health, including an antidepressant effect.
For a simple infrared setup, search online for “red light therapy bulb” and opt for one with both visible and near-infrared wavelengths included.
Improving Sleep
If you find your sleep is compromised in winter, there are some simple solutions to consider.
- Reduce blue light by using red light filters on phones, tablets and computers at night
- Switch to red bulbs at night, eg with smart bulbs that let you change their color
- Vitamin C and magnesium reduce levels of the wakefulness hormone cortisol at night. I recommend a form of magnesium called magnesium threonate, as it’s the only form that can cross the blood-brain barrier, making it the most calming/sleep-promoting form
- Folate (vitamin B9) and tryptophan and tyrosine (amino acids abundant in protein) support the production of feel-good/sleep-promoting hormones serotonin and dopamine