Articles from Healthline and Sarah Oliges
Like the fables go, it’s good to be the one who prepares for winter in advance. I read an article that referred to this coming winter as “Dickinsonian” if things continue to progress on the route we’re currently on. While I encourage you to fully enjoy and be present for the last weeks of summer, I would also encourage you to think ahead in terms of what you can do to help yourself through a potentially dark winter. Some suggestions are below. Additionally, I think keeping in mind that this is temporary is paramount. 1918 didn’t last forever, and neither will this year! This strange time will end. Let this be your mantra. (Did you notice the cat is also wearing a mask in the above image? They also had a sense of humor in 1918, which incidentally, is a big source of resilience.)
So what can you do to prepare? Many people have found it helpful to be outside and socialize with friends and family. When the days get shorter and darker, there things you can do to make the dark space more tolerable. A full-spectrum light to help with SAD (seasonal affective disorder) or just a warm work light if you don’t like the harsh white of the “light box”. Vitamin D to help with the lack of sunshine. (Note: a lightbox does not provide vitamin D.) Perhaps something fun and novel, like a class you’ve always been curious about, or researching travel to a new place.
Below, you’ll find articles about the importance of Vitamin D and how light boxes can be helpful during the coming months. You can plan ahead, while also being mindful to enjoy as much outdoor time now as possible.
“Above a certain latitude (such as in Boston) during the winter months (mid-October to mid-March), the sun is at such a low angle in the sky that the atmosphere filters out the rays that help make vitamin D.
What does vitamin D do?
Vitamin D, also known as choleciferol, is a prohormone produced in the body with the help of UVB rays from the sun. Vitamin D plays a critical role in the absorption of calcium in the small intestine and in the regulation of calcium in the blood. According to a recent article in the Tufts Nutrition News, vitamin D plays other important roles in the body. Though the evidence is still emerging, in addition to mediating immunity and mood, vitamin D deficiency may be linked to heart disease and cancer.
Where do I get vitamin D?
Sunlight is the best “source” of vitamin D. Our skin uses UVB rays to make vitamin D from cholesterol. The UVB rays from the sun are most available in the middle hours of the day during the summer months. It takes anywhere from 5-60 minutes to get adequate UVB exposure, depending on skin tone (darker takes longer) and the UV Index (the UV index is generally given with the weather report). If the UV index is under three, there are no UVB rays. The higher the UV index gets above three, the less sunlight you need to make enough vitamin D.
It sounds simple enough, but the problem for New England dwellers is that in the northern latitudes, the sun’s angle in the sky prevents UVB rays from penetrating the atmosphere at all in the winter, and the UV Index is perpetually below three. Even at latitudes farther south, because of winter clothing and shorter days, people are still at risk of not getting enough sun exposure to make adequate amounts of vitamin D. With mounting evidence suggesting that vitamin D plays a critical role in many processes in the body (including warding off the flu!) it is advisable to seek out alternative sources during the winter.
Unfortunately, there are not many natural food sources of vitamin D. Animal foods contain small amounts and some foods such as cereals and milk, may be fortified. Fatty fish such as cod or tuna are also sources of vitamin D. Because the sources are few and far between, a supplement may be the best way to obtain vitamin D in the winter.”
How to use a SAD lamp for seasonal affective disorder
“Don’t start using a SAD lamp without your doctor’s approval. This is especially important if you have a diagnosis such as bipolar disorder, glaucoma, or lupus.
Use the lamp daily until daylight hours increase.
Experiment with time frame. Many people find benefits from as little as 20 minutes of use. Others require 60 minutes, which is typically considered the highest exposure you should get.
Consider when and how often you use it. Many experts recommend using a SAD lamp first thing in the morning. Your doctor might also recommend that you use it during the day. Keep in mind that more is not always better. Overuse of a SAD lamp can produce insomnia or other side effects.
Follow manufacturer recommendations for position. Your lamp should come with recommendations for how close you should position yourself to it. This is very important, as your distance from it will impact the lamp’s lux capacity.
Position the lamp so that it’s providing you with downward light that doesn’t shine directly into your eyes.
The lamp shouldn’t be positioned directly in front of you, but rather, at an angle. This will also protect your eyes.
Talk to your doctor about how to best stop using the lamp. It may be most appropriate for you to wean yourself off slowly. Spending time outdoors, especially in the mornings, can help this process.
How a SAD lamp helps treat seasonal affective disorder
SAD lamps simulate sunlight. This helps trigger the brain to release serotonin, which is often called the feel-good hormone.
During periods when daylight hours are short, studies show that using light therapy can help to adjust your circadian rhythm, the body’s process for regulating your sleep-wake cycle. This is beneficial for evening out mood and reducing depression.”
Healthline also provides a review of the best light boxes if you are interested in getting one. They range in price from $30 to $200, depending on aesthetics and size.
“Vitamin D: Use it to Ward Off the Winter Blues and Flues” by Sarah Oliges
“SAD Lamps for Seasonal Affective Disorder and How to Use Them” Medically reviewed by Debra Sullivan, Ph.D., MSN, R.N., CNE, COI
Wishing you a zen week ahead.
Warmly, Claudine
