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THE NATURAL MEDICINE CASEBOOK
Practical, natural solutions to your most pressing health problems
LIGHT THERAPY
Natural The most-researched treatment for SAD, light
treatments which gives off bright light that mimics natural outdoor
therapy usually involves sitting in front of a light box,
light. It has an overall positive treatment response of up
for SAD In one trial, light therapy was reported to reduce
2
to 70 percent and rarely any side-effects.
SAD symptoms by at least half in 60 percent of patients
receiving light therapy in the morning and 50 percent of
I suffer from seasonal affective
patients receiving it in the evening. 3
disorder and have little energy Light boxes, also called ‘SAD lamps’, are widely
or interest to do anything at the available from companies such as Lumie (www.lumie.
moment. Can you suggest any
com) and Verilux (www.verilux.com). You could also try
effective drug-free options? a dawn simulation bedside lamp, designed to mimic a
T.S., via email
natural sunrise, although the effects don’t appear to be as
powerful as with a traditional light box. 4
While many of us experience a shift
in mood as the days get shorter and
darker toward the end of the year,
seasonal affective disorder (SAD) is
more than just ‘winter blues’—it’s CUT THE CARBS
a form of depression that makes
C
it hard to get on with daily life. Carbohydrate cravings—especially for the
mple’ carbs found in sugary cakes and sweets,
Symptoms of SAD include ‘sim
white bread and processed snacks—often go
persistent low mood, tiredness, w
difficulty sleeping, low libido, body h andin hand with SAD. But research suggests
aches, poor concentration, anxiety you’d be better off avoiding these foods.
and a lack of interest in activities While they can bring a temporary boost in
you once enjoyed. mood, over time they can contribute to low
mood as well as reduced energy and fatigue.
In the US and UK, symptoms m 5
typically start between September Youdon’t have to avoid carbs completely,
ough. Choose unrefined, complex carbs like
and November, when there is less th o
s,brown rice, quinoa, lentils, chickpeas and
sunlight, and subside around oats
March or April, when spring sweet potatoes instead.
arrives. They tend to be mostsevere
in January and February.
The good news is there’s
plenty you can do beside takinng
antidepressants, one of the VITAMIN D
usual treatments for SAD.
For starters, try to get outsidde IfSAD is triggered by a lack of sunlight, then it makes sense that
in sunlight as much as possiblle. su
upplements of the ‘sunshine vitamin,’ vitamin D, could help. But the
A daily one-hour morning evidence so far has been mixed. It may be that supplementing with
6
e
walk outdoors can dramatically v
vitamin D is beneficial for SAD, but only if your levels of the vitamin
reduce symptoms. 1 a relow to start off with. Consider getting tested, then supplementing
Next, check out the (vitamin D3 is the best form to take) with an appropriate dosage
following top science-based for your levels if necessary. You can get tested via your doctor or a
solutions. n
natural health practitioner, or you can order an at-home test kit from
numeroussitesonline.
58 WDDTY | ISSUE 04 | FEB/MAR 2020 FACEBOOK.COM/WDDTYAUNZ
