Tag: wellness

  • The brain’s role in immune health and allergies

    The brain’s role in immune health and allergies

    The brain’s role in immune health and allergies

    The two systems are in constant communication

    The immune system

    Made up of structural barriers, organs, white blood cells, proteins, and chemicals, the immune system protects us from foreign antigens and helps our bodies heal from infections and injuries. To do this, the immune system and the nervous system maintain extensive and elaborate communication.

    This system has two pathways, a gas pedal (flight or fight pathway) and a brake (rest and digest pathway).

    We know that the brain influences the process of inflammation as part of the immune system’s fight against injury or infection. Too much inflammation can lead to problems, like chronic pain or diseases. The brain can help keep this in check, but, if it’s overwhelmed by too much stress or illness, inflammation can cause harm.

    What does the brain have to do with allergies?

    The allergic response

    In some cases, the immune system reacts by making antibodies to attack allergens that aren’t otherwise harmful. When someone with an allergy is exposed to the allergen, the immune system’s antibodies release histamine into the bloodstream that can cause symptoms, including inflamed skin, sinuses, airways, or digestive systems.

    Allergy symptoms can occur for the first time at any age, and can be affected by hormones, stress, smoke, medications, perfume, or environmental irritants. Some allergies can be outgrown, such as children’s allergies to certain foods. Airborne allergens can strike seasonally, during pollination, or year-round in the case of dust mites and animal dander.

    The brain’s role

    The brain plays a key role in the allergic response by directing the immune system how to respond. During times of stress, illness, or other factors, such as hormonal changes, our immune systems may be weakened, causing allergic reactions to be more severe.

    The brain’s inflammatory response to allergens becomes chronic with repeated exposures to the allergen, which creates long-term effects on the affected areas of the body, such as airways, eyes, and skin.

    Brain health ties to allergies

    Poor lifestyle habits—like lack of sleep, improper diet, chronic stress, and sedentary lifestyle—can lead to poor brain health, which, in turn, can result in higher sensitivity to allergens and more allergic reactions.

    Other strategies for maintaining the health of our brains and, thus, our immune systems include:

    • Engaging in regular exercise and physical activity
    • Avoiding excess alcohol, smoking, and other chemical exposures
    • Continuing to challenge our brains as we age by learning new things, staying socially engaged, and promoting new neural connections
    • Staying aware of the impacts that common diseases like high blood pressure, diabetes, and inflammation can have on brain health
    • Ensuring a well-balanced diet that avoids excess neurostimulants, like caffeine, and chemicals, and focuses on antioxidant-rich vegetables, healthy omega oils, and optimal hydration

    by Joanne Peters

    Article Courtesy of Alive Magazine

  • Maintaining the brain as we age

    Maintaining the brain as we age

    Maintaining the brain as we age

    How to leverage nutrition and lifestyle science to slow brain aging

    A 2024 brain-imaging study in older adults compared intake measures of key nutrients with signs of brain health, identifying the foods and nutrients most strongly associated with slower brain aging.

    Omega-3 fatty acids

    Individuals who demonstrated signs of delayed brain aging tended to have higher bodily concentrations of the anti-inflammatory omega-3 fatty acids Inflammation is considered a hallmark of brain aging as it disrupts the blood-brain barrier, making the brain more susceptible to structural damage over time.

    EPA and DHA are found in fatty fish like salmon, sardines, and trout, while ALA is found in flaxseed, hempseed, chia seed, soy-based foods, and walnuts.

    Carotenoids

    Oxidative stress, which carotenoids help to combat, is considered another hallmark of brain aging. It’s unsurprising that a high carotenoid intake was associated with better brain health.

    Carotenoid sources include spinach, kale, bell peppers, tomato, watermelon, broccoli, carrots, grapefruit, and cantaloupe.

    Vitamin E and choline

    Having higher bodily levels of vitamin E is associated with better cognitive health. Vitamin E is found primarily in nuts, seeds, leafy greens, and fish.

    Choline is a precursor to creating a compound known as phosphatidylcholine, which populates brain cell membranes and regulates the release of various neurotransmitters required for optimal brain function. Choline is found in foods including eggs, edamame, cauliflower, beef, chicken, peas, pork, broccoli, and milk.

    The gut-brain connection

    Older adults with cognitive issues are much more likely to have a gut microbiome characterized by imbalances in good and bad bacteria, with an overrepresentation of pro-inflammatory species.

    A healthy gut microbiome produces beneficial compounds known as short-chain fatty acids (SCFAs), which have an anti-inflammatory influence and facilitate healthy gut-brain communication via multiple pathways.

    These influences include enhanced nutrient absorption and keeping the intestinal lining strong, thus preventing toxins from entering the blood stream and crossing the blood-brain barrier via the gastrointestinal tract. This is where polyphenols come in.

    Polyphenols―the gut-brain connectors

    Polyphenols are a family of plant-based compounds known to encourage gut bacteria to produce beneficial SCFAs.

    In 2018, Neurology published a study—involving 1,329 older adults followed over 12 years—that found those in the highest consumption category of polyphenols had a 50 percent lower risk of dementia than those in the lowest consumption category.

    Easy ways to boost your dietary exposure to polyphenols include cocoa powder, ground flaxseed, artichoke, blueberries, and more frequent use of culinary herbs/spices.

    by Andy De Santis, RD, MPH

    Article Courtesy of Alive Magazine

  • Staying young with friends

    Staying young with friends

    Staying young with friends

    How social relationships can lead to better health outcomes

    An abundance of research indicates that the quality of our social relationships can play a critical role in our well-being as we age. The strength of our social ties may even have effects on our physical health, contributing to how well we age.

    Importance of meaningful relationships

    In an analysis of data from a longitudinal study, my colleagues and I found that individuals with greater social support and community cohesion experienced better mental health later in life, particularly amongst those who had had challenging childhoods.

    Among the resources examined, the quality, rather than the quantity, of these relationships was found to offset some of the negative experiences that participants had had in early life, leading to greater resilience and better mental health as they grew older.

    Functions of friendship

    A systematic review of adult friendship and well-being speaks to several important functions of close adult friendships, including three forms of social support:

    • Emotional support: friends offer acceptance, sympathy, love, and encouragement—a critical buffer against life’s stressors.
    • Instrumental support: friends may also provide practical help, such as financial assistance or help with daily tasks.
    • Informational support: friends share advice or guidance as a key function of friendship.

    And the six functional components that generally determine the quality of the relationship include the following:

    • Help, which includes the three aforementioned forms of social support.
    • Stimulating companionship, which involves participating in activities with another person.
    • Emotional security, in which close friends provide a sense of safety during new or challenging situations, thus reducing stress.
    • Reliable alliance, where trust and loyalty form the foundation of any deep friendship, making sure someone will always have your back.
    • Self-validation, where friends provide the reassurance and encouragement needed to maintain a positive self-image.
    • Intimacy, where the willingness to share personal thoughts and feelings builds a unique bond that is essential for emotional well-being.

    Health benefits of strong social relationships

    A recent study found that social isolation reduced physical activity levels in older adults, leading to diminished cognitive performance. This was especially evident in individuals over 65, with effects on memory and executive function. This research emphasizes that staying socially connected, either through direct interaction or through group activities, can significantly affect the physical and mental aspects of aging.

    Conversely, loneliness and social isolation have been linked to a higher risk of developing health issues such as cardiovascular disease, cognitive decline, and even premature mortality. Social isolation can reduce motivation for physical activity, and loneliness can increase stress levels, contributing to a range of health problems.

    Embrace and cultivate rich relationships

    Take this time to reflect on the people in your life. Which relationships bring you joy and fulfillment? Who can you reach out to today to make a positive connection? Whether it’s a close friend or a family member, deepening your social ties may bring health and happiness into your life.

    Healthy aging is more than a matter of diet and exercise—it’s also about keeping those rich relationships that help us bloom, even as we grow older.

    by Theodore D. Cosco, PhD (Cantab), CPsychol

    Article Courtesy of Alive Magazine

  • Extend your biological clock

    Extend your biological clock

    Extend your biological clock

    Time keeps moving forward, and while we can’t turn back the clock, maybe we can “slow it down” a bit. Biological age assesses the vitality of your cells, offering insights beyond the measured years on a calendar. This differs from our chronological age, which is simply the number of years we’ve lived. Biological age consistently outshines chronological age in predicting health; a younger biological age often means better health and reduced age-related disease risk. You can help nudge your body’s internal timekeeper to adopt a more relaxed pace, ensuring your cells and tissues remain as lively as your spirit.

    Foods that fuel longevity

    Nutrition is crucial for preserving youth. A diet rich in antioxidants, healthy fats, and nutrients can noticeably decelerate aging. Foods like berries, nuts, leafy greens, and fish support skin and body wellness.

    Move it or lose it

    Exercise is not just about staying fit—it’s also about keeping your spirit young. Regular physical activity boosts endorphins and enhances mood, while also preserving muscle and bone strength. Whether you dance, practise yoga, or make time for a brisk walk, daily movement wakes up your body and keeps you feeling young.

    Sleep―your secret weapon

    Quality sleep is essential for cellular repair and rejuvenation, aiding muscle recovery, memory consolidation, and hormone regulation. While sleeping, your brain clears out toxins that accumulate during the day, boosting mental clarity and cognitive function. Restful sleep does wonders for your long-term health. And, it’s nature’s simplest (and cheapest) beauty secret.

    Social relationships help us live longer

    Human connection acts as a powerful ingredient for a longer, happier life. Chatting with friends, sharing a laugh, or just knowing someone’s got your back can help slow down your biological clock. Join a book club, volunteer at your local library, take that Italian cooking class you’ve always dreamed about, or invite your neighbour to go for a walk.

    Maintain your zen (and your youth)

    Chronic stress accelerates aging by raising cortisol levels, leading to inflammation and skin issues. Practices like yoga, meditation, and deep breathing can effectively manage stress. Stress significantly impacts skin health, making relaxation a vital antiaging strategy.

    Lifelong learning―stay curious

    A curious mind is a youthful mind. Embracing new challenges isn’t just soul enriching—it can add years to your life. Curiosity and a love of learning keep the brain agile, so engage in interesting hobbies, pick up that book you keep meaning to read, or learn a new skill. Be a student for life.

    The power of positivity―laugh your way to a longer life

    Positivity enhances mental and physical health, boosting immunity, reducing stress, and extending lifespan. Cultivate optimism through affirmations, social connections, self-care, and humour. Laughter, a natural stress reliever, lightens life’s burdens

    by Nancy Hillis

    Article Courtesy of Alive Magazine

  • Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Break free from conventions with traditional medicine

    Bridge the gap between conventional and traditional medicine to enhance health

    Traditional Chinese medicine

    Traditional Chinese medicine (TCM) revolves around qi, a concept in Chinese culture describing the energy that flows through everything. An imbalance of qi can cause disease. The ancient Chinese believed that good health comes down to achieving an equilibrium between your internal organs and natural surroundings. Acupuncture, tai chi, and cupping therapy are all TCM modalities.

    Traditional Indian medicine

    In India, traditional medicine is divided into three categories: Ayurveda, Siddha, and Unani. Ayurveda, the most used, is a holistic, personalized system aimed at promoting longevity. As in TCM, Indian medicine is centred on balancing bodily organs and external elements.

    Traditional Indigenous medicine

    For centuries, Indigenous populations in North America have practised their own traditional forms of wellness through ceremonies; plant, animal, or mineral-based medicines; energetic therapies; and physical or hands-on techniques, all of which rely upon an emphasis on Mother Earth.

    Traditional African medicine

    Traditional African medicine is deeply rooted in the spiritual, with many practitioners using divination to connect with the gods and ancestral spirits for diagnosis before treatment with herbal medicines.

    How is traditional medicine different?

    Traditional medicine is often treated as pre-scientific, but a lot of conventional medicines come from plants. For example, aspirin was derived from the bark of a willow tree and morphine is extracted from the opium poppy, while vincristine—long-used in chemotherapy treatments—was isolated in 1961 from a Madagascar periwinkle flower.

    Benefits of traditional medicine

    One of the key benefits of traditional and alternative medicine is its holistic approach to health. Alternative medicine practitioners often spend over an hour with a patient each session, addressing a myriad of different concerns.

    Complementary and alternative medicines

    HerbUses
    garlicmay help reduce inflammation, cholesterol, blood pressure, and blood sugar levels and to help support immunity
    gingermay help treat nausea, heartburn, and bloating; may help reduce inflammation
    elderfloweris used to help treat colds, flu, and constipation; may help lower blood pressure
    ginsengmay boost energy and sex drive
    shea butteris anti-inflammatory; protects skin cells; is used to treat skin and eczema
    ashwagandhamay reduce inflammation, pain, and anxiety
    cuminmay help reduce cholesterol; may help maintain healthy blood sugar levels
    turmericmay help treat arthritis pain, anxiety, and inflammation
    cardamommay help treat nausea; may help to reduce blood pressure, blood sugar, inflammation
    echinaceamay help treat colds, flus, infections, and wounds

    Article Courtesy of Alive Magazine

  • Taking metabolic health to heart

    Taking metabolic health to heart

    Taking metabolic health to heart

    Understanding and improving your metabolism

    Can you be gifted an efficient one at birth? Or be cursed with a slow metabolism that, like a rusty engine block, churns out more smoke than speed? Or can you craft one to your liking with proper fuel and maintenance?

    The answer is as complex as the metabolism itself.

    Born this way

    Your metabolism is basically what’s keeping you alive. It’s breaking down food; it’s giving you energy; it’s keeping all of your systems running. Your cells are then using that as fuel and pumping out energy that your body uses. So, it’s all of the systems working together to allow you to live. The source of fuel is vital, but not everyone is born with access to the same class of vessel.

    People are born with certain genetics that determine their basal metabolic rate, but there are other factors like disorders of the thyroid gland that affect individual metabolisms.

    If your thyroid gland makes more hormones, your heart rate will speed up and your metabolism speeds up. Hypothyroidism is an autoimmune disease, but this time the antibodies actually destroy the thyroid gland, and you get the opposite: you get weight gain, you feel sluggish, and the metabolism is slow.

    Fuel to burn long and strong

    Maintaining a healthy gut begins with reaching for healthy food source. Try a daily diet of whole foods like the Mediterranean diet and DASH (dietary approaches to stop hypertension), which recommend lean meats; poultry and fish; and proper amounts of fruits, vegetables, and sources of healthy oils and plant proteins.

    Exercise (but have fun doing it!)

    Using your energy through exercise is vital to keeping your metabolism in good working order. People who exercise raise their metabolic rate, so if you keep in shape, your basal metabolic rate will be higher.

    What is most important about exercise is wanting to exercise. A recent study reported in Frontiers in Psychology drew a direct link between how much people enjoyed their exercise and how likely they were to continue exercising. So choose something you enjoy—be it walking, playing tennis, or weight lifting—and be consistent.

    Just breathe—and sleep

    Finally, proper rest is absolutely vital. Our bodies do important work overnight so that we wake up the next morning ready to go again. Good sleep benefits weight management. But if you’re stressed, this can make it harder to sleep well, which in turn can make it harder to lose weight; stress elevates cortisol levels that can lead to weight gain, thus impacting our metabolic and cardiovascular health.

    For people who may have trouble gearing down after their day—for instance those of us who may have a hollow leg but a hassled brain—try meditation, even if it’s just three minutes per day.

    by Kenny Bodanis

    Article Courtesy of Alive Magazine

  • Bug Love

    Bug Love

    Bug Love

    Biome to the rescue

    These days, we’re learning that a healthy gut microbiome, one that is richer in helpful bacteria and lower in unamiable ones, is a harbinger of good health: research has shown that it improves digestive, heart, and brain health. When it comes to what we eat, the microbiome lends an assist in digesting, processing, and excreting for better overall nutritional status. In other words, consider the microbiome as an important component of detoxifying our bodies for lasting health.

    Here are some ways that the most beneficial microbes that reside in our intestines can be best supported.

    Go plant crazy

    As part of the American Gut Project, University of California San Diego School of Medicine researchers discovered that people who ate more than 30 different types of plant-based foods per week had a greater diversity of beneficial gut microbiota than those who ate 10 or fewer types of plant foods.

    Work up a sweat

    A recent study review in Medicine and Science in Sports and Exercise found enough evidence to suggest that regular bouts of exercise are associated with a positive shift in gut microbial composition (higher levels of bugs that produce the beneficial compound butyrate).

    Go easy on meat

    Some research suggests that a meat-heavy diet, especially at the expense of plant-based foods, can shuffle around the types of microbes thriving in the gut to favour less beneficial types.

    Shop for inulin

    Inulin (a prebiotic) belongs to a class of carbohydrates called fructans, which are plant carbohydrates that, because of their unique structure, resist digestion in the upper gastrointestinal tract but are quantitatively fermented in the colon by the microorganisms that reside there. This helps the beneficial microbes flourish and produce postbiotics. You can source this prebiotic fibre from Jerusalem artichokes; chicory root; alliums, including onions, leeks, and garlic; asparagus; soybeans (which includes edamame); oats; and whole wheat.

    Manage stress

    It’s thought that periods of stress can reshape the human microbiome in a way that’s less favourable to health. Measures such as going for walks and practising meditation that help downgrade stress are important.

    Try supplementation

    A probiotic supplement can help optimize the microbiome, especially during periods of travel, illness, antibiotic use, or stress, when your microbiome can take a hit.

    Don’t overdo the sweet stuff

    Research published in the journal iScience found that people who consumed more foods and drinks with aspartame, sucralose, saccharin, and stevia leaf extract had less diverse beneficial colonies of gut bacteria and higher concentrations of harmful toxins in their intestines when compared to those study participants who didn’t use non-nutritive sweeteners.

    Grab more shut-eye

    It appears that both sleep fragmentation and short sleep duration are associated with gut dysbiosis, an imbalance in the different types of microscopic organisms living in your body. Make it a habit to practise good sleep hygiene, such as reducing bright light exposure before bedtime and keeping that phone far away from the bed.

    By Matthew Kadey, MSc, RD

    Article Courtesy of Alive Magazine

  • Embrace what winter brings

    Embrace what winter brings

    Embrace what winter brings

    Layer up, get outside, and enjoy the season!

    Even if you live in a mild-weather coastal paradise, you can’t fully escape winter here because, well … it’s Canada!

    While it’s true that humans tend to gravitate more toward hot soups and cozy socks during the cold months, there’s also an undeniable draw toward being outdoors when Mother Nature dresses everything in white.

    Deep down, our bodies know that facing the elements can improve physical health and provide a significant mental boost.

    Benefits of winter exercise

    Exercising in cold weather increases our exposure to natural light, even on overcast days, and can also improve mood and sleep quality.

    Cardiovascular fitness and immune function are both improved with regular physical activity—that can mean a daily 30-minute brisk walk outside and a couple of strength-training sessions weekly.

    Winter exercise is a whole-body affair

    Both downhill and cross-country skiing can help improve the markers of chronic conditions associated with aging, and they can serve as part of an aerobic and strength workout routine that also helps improve coordination.

    Before you head out

    Warm up first

    As you would for any workout, take a few minutes for a dynamic warm-up so you’ll be ready for the cold―colder temperatures can impact performance and increase the risk of injury.

    Layer up wisely

    Winter lovers say there are no cold days; there are only wrong clothing choices. Layers are essential, as they maintain warmth around the body, and you can peel some off as needed.

    Start with a moisture-wicking base layer that includes either merino; silk; or synthetic fibres, such as nylon or polyester, followed by a thicker insulating layer, and a water and windproof jacket on top.

    Protect your extremities with lined mittens or gloves, warm socks, and a face mask for blustery, cold days.

    Mind the sun, summer to winter

    Apply sunscreen on exposed areas, such as the face, especially when you’re up in the alpine (on overcast days, too), and reapply if you sweat.

    We also need to protect our eyes. Being outside in the snow on a bright sunny day can cause photokeratitis, or “snow blinding,” which is painful and can be detrimental in the long run. Make sure to wear proper sunglasses or ski goggles with UV protection.

    Feed your body for winter fun

    Consume vitamin D-fortified foods regularly to prevent deficiency, or use a supplement, if needed. Include as many fibre-rich, colourful, gut-friendly, whole foods in your diet as possible.

    An ounce of prevention

    Attach ice cleats or spikes to your sneakers or boots, even for walking, when the temperatures cause icy conditions on pavement and the slopes.

    Don’t let the cold get in the way of winter fun. Dress for the weather, fuel accordingly, and give your body the gift of movement and winter-induced happiness (yes, it’s a thing!).

    By Daniela Ginta, MSc

    Article Courtesy of Alive Magazine

  • Autoimmune management

    Autoimmune management

    Autoimmune management

    Activate your best assets against autoimmune flares

    An autoimmune disorder (AD) occurs when your body’s defense system can’t differentiate between its own cells and external, threatening cells that results in an attack on your own healthy cells. Some of the more common ADs that you may have heard of include rheumatoid arthritis; psoriasis; lupus; thyroid diseases, such as Graves’ and Hashimoto’s; and type 1 diabetes.

    It’s also worth noting that an AD is a highly biased jerk: it discriminates against women to the tune of about 80 percent of all diagnosed cases. Where it gets serious, and painful, is when the individual with AD experiences flares.

    Flares: these aren’t your momma’s dancin’ pants

    Autoimmune flares are like mini storms in your body, and depending on the type of AD that you have, those flares can attack different organs.

    What causes these flares?

    For some people, consuming alcohol; processed/fried foods; foods with lots of sugar; and high-fat foods, like cheese and some dairy, may be dietary triggers, and they certainly exacerbate the symptoms of flares.

    With time, most individuals managing an AD usually come to an understanding of what triggers a flare in their body. But if someone is undiagnosed, it could really be anything:

    • viral infections like influenza and HPV
    • fungal infections like Candidiasis
    • processed meats, refined sugars, dairy products, or gluten for those with celiac disease
    • environmental factors, like air pollutants, cleaning products, or makeup
    • psychological or physical stress

    Flare management through exercise

    In those with an AD, studies show that regular exercise can help improve mobility, reduce pain, and even offer a much-needed energy boost. It also helps regulate immune function, which means fewer and less intense flares.

    Holistic approach to flare management

    If autoimmune management was as simple as exercising, there would be no need for specialists, but like anything in life, the best approach is the one that considers the important factors: diet, stress, and sleep.

    Diet―let’s talk superfoods!

    When it comes to ADs, what you eat can either fan the flames or cool them down. Luckily, there are some pretty tasty ways to help keep inflammation in check:

             omega-3sfound in fish oil; may help heart health and reduce inflammation.
             curcuminfound in turmeric; is known to fight inflammation
             garlichas immune-supportive effects
             ginsengmay help reduce stress and give energy levels a nudge
            gingeris anti-inflammatory for digestion
            pineapplehelps relieve some inflammation symptoms

    Stress―the silent assassin

    Stress is one of the biggest AD flare triggers. Try some mindfulness techniques like meditation or deep breathing exercises. Yoga or tai chi can be a great way to combine stress reduction with gentle movement.

    Sleep―an underrated ally

    The important role of sleep as an autoimmune regulator cannot be overstated. As best as you can, develop a sleep routine that includes creating a calming environment in your bedroom and limiting late-night doomscrolling.

    By Brendan Rolfe

    Article Courtesy of Alive Magazine

  • Beating winter blues

    Beating winter blues

    Beating winter blues

    Strategies for getting out of our heads and thriving all winter long

    The beginning of a new year brings rejuvenation, goal creation, soul searching, and hope. New year, new you … right? Unfortunately, it’s not always that simple—the bleak winter months can make it hard to realize everything we set our minds to.

    About 15 percent of Canadians report having seasonal depression. Does winter get you down? It doesn’t have to; there are plenty of simple strategies to help mitigate the effects of the season’s gloom.

    What causes winter depression?

    Seasonal affective disorder (aptly referred to by the acronym SAD) is a yearly recurring form of depression that usually coincides with the onset of fall and ends around spring. The loss of natural light impacts our circadian rhythms; our bodies produce more melatonin and less serotonin, reducing our energy levels and overall feelings of happiness.

    What are the symptoms of SAD?

    Some symptoms of winter-onset SAD include the following:

    • oversleeping
    • craving more carbs; overeating
    • weight gain
    • irritability
    • trouble concentrating
    • feelings of hopelessness and guilt
    • loss of interest in social activities
    • negative thoughts

    Who is most vulnerable?

    Women and girls are disproportionately more affected by SAD than men and boys, likely due to hormonal differences and different social expectations. Onset of SAD often occurs in early adulthood.

    How do we get out of our heads?

    Exercise

    Physical activity releases mood-boosting chemicals and, although it may be harder to feel motivated to get active, it’s perhaps even more crucial this time of year when the body is deprived of happiness chemicals dopamine and serotonin.

    Socialize

    Socializing is another key factor. Connecting with others can greatly reduce feelings of isolation and stress and help us feel supported and loved.

    Meditate

    Meditation has been shown to diminish symptoms of depression and anxiety by shifting the brain away from negative thoughts, calming the mind, and changing how the brain responds to triggering situations.

    Get more light

    Light therapy uses a flatscreen device called a light box that emits a strong fluorescent light to mimic the effects of sunlight and, over time, restore natural circadian rhythms. Usually administered for 30 to 60 minutes every morning, most notice results within three to five days.

    How do we affect SAD through diet?

    Eat healthy whole foods

    It’s important to maintain a balanced diet of high-quality foods, like fruits, vegetables, and whole grains, that nourish us with vitamins, minerals, and antioxidants,

    Supplement

    Because there’s less sunlight in the winter, we get less vitamin D, a nutrient that plays a key role in the development of the happiness chemicals in our brains.

    Probiotic supplements encourage the production of healthy bacteria in our gut, which produce serotonin that is then transmitted from the gastrointestinal tract to the central nervous system.

    By Emilie Richardson-Dupuis

    Article Courtesy of Alive Magazine