and mood changes in the fall and winter months, but when summer arrived, he noticed these issues van- ished. As a result, he be- gan to study mood and its relationship to circadian rhythms. His research re- sulted in the book "Win- ter Blues: Everything You Need to Know to Beat Seasonal Affective Disor- der."


Nathan Zassman Natural Health


Symptoms of seasonal affective disorder (SAD), sometimes called "winter depression," can include feeling sad, depressed, and not finding the same plea- sure in activities you used to enjoy. Sufferers may ex-


perience low energy, difficulty sleeping (or feeling the need to sleep hours more each night), less interest in socializing, loss of sex drive, difficulty concentrating, cravings for sweet and starchy foods, and gaining or losing weight. Women, who experience depression 70% more frequently than men, often report worsen- ing of premenstrual syndrome symptoms. A milder form of seasonal depression, the "winter blues" can similarly lead to low energy, feeling "down," putting on weight, and having difficulty getting out of bed in the morning. If you suffer from the winter blues or feel you may


have symptoms of SAD as the days get shorter, there are remedies that can help. Traditionally there have been three methods of treatment: antidepressants, bright light therapy, and psychotherapy. Recent re- search is also showing that exposure to specific fre- quencies of sound and vibration can have great results as well.


Bright Light Therapy One of the most effective methods of treating SAD


and winter blues is by using specially-designed light boxes that produce a light intensity of 10,000 lux. Since Rosenthal's initial study, there have been over 60 published studies confirming a success rate of 60%-90%. This research has shown that 30 minutes per day of exposure to a 10,000 lux light source can help reduce the symptoms of SAD. Exposing retinal cells to bright light early in the morning stimulates the hypothalamus which can help to restore normal circadian rhythm. A few years ago, an older couple visited to ask me for advice, as the woman was suffering from serious depression. She had tried dietary supplements and antidepressant drugs prescribed by her doctor, with no benefit. She was so sad she was crying every day, and her husband was hoping I could assist them in some way. When I learned that her depression was worse during the winter, I recommended she give bright light therapy a try. Neither had heard of this approach, and they were skeptical that something as simple as a lamp could help. After I explained that this


Beat the Winter Blues - naturally A


Bothered by the Winter Blues? Now sound therapy is being added to light and supplements.


fter moving to New York from South Africa to complete his residency in psychiatry, Dr. Nor- man Rosenthal began experiencing lethargy


flour designed to help improve sleep, is rich in the amino acid L-tryptophan. Tryptophan is converted into melatonin under darkness, but if taken during the day it can help alleviate depression by increasing levels of serotonin. I've found that Zenbev, when used in concert with vibroacoustic and/or bright light ther- apy, can produce even better results than with either therapy alone. B-Vitamins: Deficiencies in B-vitamins, especially B1, B2, B6, B7 (biotin), B9 (folate), and B12, are as- sociated with depression. I recommend taking a high- potency comprehensive vitamin/mineral supplement with every meal. Vitamin D: Various studies have shown that low levels of vitamin D are associated with SAD. I recom- mend 5,000 IU daily during the summer months and 10,000 IU per day during the fall and winter (par- ticularly important for those living in higher latitude areas).


St. John's Wort: An herbal supplement used in Eu- Light therapy for SAD. Photo by Lou Sander.


is a common seasonal problem and that clinical stud- ies had shown it to be effective, they purchased a light therapy device with the hope that it might be helpful. About a week later the couple returned and told me that the light therapy had made an amazing differ- ence. Not everyone will see this type of result, but her depression had all but disappeared. After using the light for 30 minutes each morning, she returned to being the happy, positive, productive woman she used to be. Vibroacoustic Therapy and Brain Entrainment The term “entrainment” describes how our brain- waves adjust or synchronize to sound. When we are exposed to sound and vibration at certain frequencies, our brains naturally work to match those patterns, which can result in a variety of health improvements. Studies confirm that 15-30 minutes of daily exposure to sound and vibration at specific frequencies can be effective in treating fibromyalgia, slowing the pro- gression of Alzheimer's disease, improving cognition, and boosting self-confidence. Sound therapy has been shown to help reduce stress, anxiety, and insomnia. It can promote relaxation, help build bone density, strengthen the immune system, increase circulation, lower blood pressure, and reduce headaches. Vibro- acoustic therapy devices have been used in clinical and home settings to help treat depression, including sea- sonal affective disorder and the winter blues. Dietary Supplements and Lifestyle Factors In a study published in Neuropsychobiology, sup- plementation with nine vitamins at levels 10 times higher than the recommended dietary allowance over one year resulted in improved mood for both men and women. Before taking any of the recommen- dations outlined below, I suggest you discuss treat- ment options with your healthcare provider, someone knowledgeable in nutritional medicine. Amino Acids: Controlled trials have found that the amino acids L-tryptophan, L-tyrosine, phenylalanine, and methionine can be helpful for treating depres- sion. Zenbev, a formula made from pumpkin seed


rope for many years, 300 mg of a .3 percent extract three times a day for eight weeks can be effective. S-adenosyl-L-methionine: SAMe usually works


more rapidly than St. John's Wort. 400-1,600 mg per day, taken on an empty stomach is recommended. Fish Oil: Many studies have shown that 1,000- 3,000 mg per day of the omega-3 essential fatty acid EPA (not DHA) can be helpful for mild depression and for promoting a healthy mood. Cholesterol: Recent studies indicate that lowering cholesterol through diet and medications can increase depression. If you are taking cholesterol-lowering drugs (statins) and experiencing depression, speak with your doctor. Minerals: Magnesium, chromium, iodine, iron, se- lenium, and zinc all play an important role in mental health, and deficiencies may contribute to SAD. Sleep: Improving sleep hygiene is critical to reduc- ing depression. I recommend maintaining a regular sleep routine, not watching TV or using electronic devices in bed, and avoiding caffeinated beverages (especially after breakfast). It's important to shield the eyes from blue light for 60-90 minutes before bed, and to create a totally silent and completely dark bedroom setting, free of all ambient light (including street lights, night lights, and LED clocks). A sleep mask, earplugs, and a white noise sound machine can be helpful if you can't block out light, or if there are environmental factors keeping you awake. Consider using a dawn simulation lamp which mimics a sun- rise to wake you up in the morning with a light that gradually increases in intensity. Exercise: Dr. Andrew Weil believes regular aerobic


exercise is the most effective treatment of all for mild to moderate depression, and one published study confirmed that daily 1-hour outdoor walks resulted in a 50% improvement. Most Canadian cities only get 8-9 hours of daylight in December; many people experience some of the ef- fects Dr. Rosenthal first noticed in New York. Bright light and vibroacoustic therapy can often provide ef- fective relief, especially when combined with exercise, L-tryptophan, vitamin D, and a quality multivitamin. Nathan Zassman is the owner and president of Aviva Natural Health Solutions.


Top 5 decorating trends for your home this holiday season Emma Singh


• Replace your everyday pillows and


planning to make your home as festive and fun as you can. When it comes to holiday decorating I always start early. I do a few rooms every few days and finish by November 25th for when my holiday entertaining starts. I try to add something unique to each


T


room and get my children involved. You don’t need a huge budget, just be creative and follow these five easy deco- rating tips!


Choose a colour palette that you want to use. • Choose colours that you love, for me I love neutrals and metallic colours and love changing up my accent colours every year. This year I choose pops of


December 2017


he excitement of the holidays is fast approaching and it’s never too early to start preparing and


Choose a colour palette that suits you and your home. Photo Credit: Fairmont Win- nipeg Santa Suite, Designed by Events by Emma.


red, green and teal. • Stick to your colour theme and use


creative ways to incorporate it into all of your rooms and decor


Invest in décor that you can use for the entire winter season.


throws with cozy chunky textures, knits and velvets, plaids and furs. • Add pops of your holiday colours in your accent pillows and blankets. You can even switch up your artwork with seasonal colours and subject matter. Use natural elements • Whether that be a real tree, trim- mings for the fireplace mantel or vases filled with pine cones and branches from the outdoors. Whatever you choose will pull everything together to make your home feel cozy and festive. Use candles and holiday scents to have


a more inviting space. • You can never have too many can- dles and nowadays you can buy so many great ones with holiday inspired scents. • There is that certain smell that re- minds you of the holidays may it be pine trees, ginger bread or eggnog. As part of your decorations, you can use


these scents to make your space more inviting and reminiscent of the holi- days.


Be prepared for Guests • During the holidays I am always


prepared for guests. Either I am en- tertaining small groups at a time each weekend or we have friends and family drop by unexpected. • To be prepared,I always design and decorate a small bar cart with spirits or hot cocoa, with room where I can quickly add some holiday baking and treats.


While decorating your house is one thing you should look forward to dur- ing the holidays, make sure you do not overdo your décor. Keep it simple and cost efficient and enjoy this activity with your family and loved ones. Hap- py Holiday Decorating! By Emma Singh of Events By Emma Corporation.


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