Energy for the Young Professional by Dr. Robert Zembroski
T
he alarm goes off. You stumble out of bed and into the shower. Your thoughts of work make you realize you have too much on your plate and not enough time to get it done. You get dressed and realize you have no time to make breakfast, so you jump in the car and drive to your nearest coffee shop for your first cup of java and egg sandwich. After you answer voice mail messages, you return calls as you drive to work laughing about the events that took place over the weekend. Once at work, you find yourself under the gun to get things done while stressing about the deadline on your current projects. During your fast paced day, you continue to drink coffee and all other liquid stimulants you can possibly get your hands on because you find yourself not having the energy to get you through the day. You realize the egg sandwich you ate hours ago can not sustain you throughout the day, so you look for something quick to eat to satisfy your hunger. Lunch time rolls around. You usually consume poor nutrient filled foods for lack of knowing what to eat, or because healthy food is unavailable to you. A few hours later you reach for more coffee or an energy bar because you feel tired and you realize you have a few more hours left at work. At the same time, you contemplate going to the gym after work and agonize over it because you have neither the motivation nor the energy to get there. For the young professional in these demanding and chaotic times, the need to create and maintain energy throughout the day is important. Our food has a limitless supply of macro and micronutrients to power us throughout the day. Most of us barely tap into this endless supply. We can all become more efficient eaters. The purpose of this article is to provide easy, practical tips for getting the most energy out of the foods we consume.
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Tip 1. Start your day with a high protein breakfast Simple carbohydrates release sugar in the body at a faster rate than complex carbs, fats, and protein, which gives the body an immediate “up” feeling. Because simple carbohydrates are short-lived, you are constantly fighting a battle for energy during the day. Start the day off more balanced, by eating a whole-grain cereal, sprouted grain breads (complex carbohydrates), eggs, or even a nutritious protein shake. A meal high in protein can be helpful in one respect: it raises noradrenaline and dopamine levels in the brain (two chemical messengers which keep you alert and motivated and full of energy). Since the main energy source for the body are carbohydrates, eating only protein is not recommended. Having a balanced meal consisting of protein, fats and complex carbohydrates is preferred. Tip 2. Drink more water Most people don’t drink enough water. Water is made up of two parts hydrogen and one part oxygen. The oxygen from the water is needed for many processes in the body, including energy production. How much water should you drink? The rule of thumb is: take your body weight and divide it in half. This number equals the amount of water in ounces that your body needs. For most people, this is roughly 4 liters a day. It is very important to drink at least 1 liter upon waking up in the morning, as this is you’re your body is most dehydrated. Tip 3. Get adequate sleep
circulating levels of Ghrelin and Leptin – hormones that regulate hunger. Not getting enough sleep makes your body think there is a shortage for food, which activates the appetite centers in the brain. This causes an increased appetite and the desire for calorie-dense, high carbohydrate foods. Remember that simple sugars and simple carbohydrates lack any nutritional value. They will spike your blood sugar and give you that momentary boost of energy. Following this “high”, your blood sugar crashes and you become exhausted. Eight hours of sleep a night is recommended. Tip 4. Limit your eating at night and don’t eat carbs after 6-7pm Eating late at night is unhealthy for a myriad of reasons, but predominately because it disrupts the production of hormones that help us burn fat for energy. Eating a carbohydrate rich meal at night decreases our production of growth hormone. Growth hormone is necessary for turning body fat into fuel for energy. Eating a calorie enriched meal will also cause insulin (a hormone that regulates blood sugar and metabolism) to elevate which will store excessive blood sugar as fat. Not only is this undesirable, it is unhealthy because it increases body fat and slows down our metabolism and energy production.
There is evidence to suggest that a lack of sleep Tip 5. Eat 4-5 small meals a day can lead to alterations in appetite regulation. Studies show that not enough sleep alters There is no consensus on what constitutes the best 203lifestyle.com 47
Energy
diet, but for the sake of variety and health, a moderate diet consisting of protein, complex carbs, and fat appear to be better in the long run. A simple diet to follow consists of 30% protein, 20% fat and 50% carbs. Frequent small meals allow a constant source of fuel for the body and energy to power you through the day. Tip 6. Exercise Physical exercise promotes mental health, reduces anxiety and stress, and increases energy. Research has shown that regular aerobic exercise boosts the immune system, increases endorphins, lowers blood pressure and cholesterol, and decreases the risk for developing cardiac disease, diabetes, and obesity. Different types of aerobic exercise can be performed for varying lengths of time, depending on how strenuous the activity. Aerobic exercising includes: dancing, skating, skiing, running, walking, bicycling, stair climbing, and swimming. The benefits of regular aerobic exercise are very apparent, and should be incorporated into everyone’s life. Going to the gym, jumping on a bike, or into a pool, is not always an option during the day. If you are unable to do any strenuous activity during the day or during your lunch break, try going for a 15 minute walk after eating your lunch. This exercise will improve digestion as well as increase your energy levels. Other ideas include getting off the bus or train one stop earlier and walking the rest of the way. You could also take the stairs instead of the elevator. While it may be hard to exercise and workout during the day, periodic bursts of physical activity throughout the day will definitely improve your focus, attention, and energy level. For the next week, follow these simple tips and you will be pleasantly surprised at the new found energy you experience throughout the day! If you find that no matter what you change about you eating, sleeping and exercise habits, you still have no energy and remain fatigued, an underlying health problem may exist. Fatigue and poor energy can be attributed to a sub clinical thyroid condition, adrenal gland fatigue, hypoglycemia (low blood sugar), or a host of other undiagnosed physical problems. Dr. Robert Zembroski is a board certified chiropractic neurologist and the director of the Darien Center for Integrative Medicine. He has maintained a successful private practice for 15 years in Darien, CT. For more information, visit www.darienim.com
48 Modern Affluent Living
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Dr.Z’s Health Myths By Dr. Robert Zembroski
The word myth means ‘a widespread but untrue or erroneous story or belief.’ As a healthcare professional in practice for 15 years, I have heard, read, and been told things about health that, well … aren’t exactly true. I have picked what I feel are the top myths concerning health matters, and I have tried to set the record straight.
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Myth #1
Eggs are unhealthy and can cause heart disease. Truth: These little packages of protein have had a bad rap for the last twenty years. In the past, eggs were said to be bad for us because of their high content of fat and cholesterol, which could contribute to coronary heart disease. The truth is they are a healthful source of protein, cholesterol, and fat, as well as Vitamins A, D, & E. Cholesterol, a fat, is produced in the body and is needed to protect against infection, produce sex hormones, contribute to cell membrane rigidity and strength. It is also converted to vitamin D, which is essential for proper growth, healthy bones, a healthy nervous system, and muscle tone. It is used to make bile, needed for digestion of fat in our foods, and helps maintain a healthy intestinal lining, offering protection against autoimmune illnesses. As you can see, this little container packs a punch, loaded with an abundance of healthful nutrition.
Myth #2:
Milk does a body good. Truth: Milk does a body bad. The dairy industry has led us to believe that cow’s milk is a good source of calcium and a healthful fluid to drink. The fact is that this homogenized, pasteurized fluid is actually a detriment to our health. Cow’s milk and its derivatives today make up one-third of the adult diet, and one-half to two-thirds of caloric intake in children, thus replacing so much other important, nutritious food needed in a healthful diet. This leads to insufficient intake of
important vitamins, several minerals, and healthful fiber and vegetable oils. Since childhood, we have been taught by the dairy industry to think of dairy products as an integral part of our daily diet, to the point of their being given their own space on the “food pyramid.” Since the milk industry has been unable to prove health benefits, they have created advertising and promotion from “Milk, it does a body good.” to “Got milk?” in ads displaying their product on the upper lip of professional athletes and celebrities of all kinds. Milk was designed to be a perfect food intended to nourish the young of its species. No other animal drinks milk beyond childhood. Most species wean their young off milk after infancy. Humans are the only species that continues consuming milk after infancy, as well as choosing milk from a different species entirely. The absurdity of this behavior is the fact that humans consume milk from cows—a species totally unlike our own. However, the evidence points to the dangers of cow’s milk. When dairy was a healthful substance to consume, we got milk—unpasteurized and unhomogenized—straight from the cow. When cows of yesterday grazed on chlorophyll-rich grasses that were grown under natural sunlight, raw milk was readily abundant, with all the beneficial enzymes intact. Today, raw milk, for the most part, has gone by the wayside, due to high-tech farms and the dairy industry. Why is milk so bad? Always—unless it is organic and labeled “no rBGH.” rBHG is a genetically engineered bovine growth hormone found in milk. American dairy farmers inject cows with rBHG to increase milk production. Monsanto Co., the producer of rBHG, has influenced U.S. safety laws to permit the sale of unlabeled rBHG milk. Because this genetically engineered growth hormone increases cancer risks, European nations and Canada have banned rBHG to protect against health hazards. Milk also contains residues of pesticides, a multitude of antibiotics, and radioactive particles. Dairy products like milk contain a biochemical called Arachidonic Acid, which is a precursor to inflammation. Besides ear infections and tonsillar infections, dairy products have been associated with allergies, sinusitis, headaches, congestion, runny
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nose, rash/eczema, fatigue, cramps, diarrhea, bloating, gas, lethargy, irritability, bedwetting, asthma, intestinal bleeding, colic, and childhood diabetes.
Myth #3:
Long durations of cardiovascular training burns more fat.
metabolism running more efficiently and sets it up to burn more calories well after completing your cardio session. At higher intensities, you burn a greater number of overall calories, which should be your goal when trying to lose body fat.
Myth #4:
Orange juice is gooD for a cold. Truth:
Truth: I have observed people doing cardio work for an hour or more on the treadmill or stair master while losing little to no weight. Why is it that marathon runners are as thin as a rail? It has been thought that long duration of cardiovascular training puts you in a state of “fat burning,” and so the thinking is “more cardio, more fat burning.” This is not exactly true. Fat loss happens as a result of controlling hormones like insulin, and expending more calories than you take in. You must create a deficit in your calories (not through starvation) in order to lose body fat. When you have a high-carbohydrate diet, you secrete a hormone called insulin. Insulin takes blood sugar and puts it into your cells for energy. If there is more blood sugar than the body needs at any time, insulin stores the excess blood sugar as fat. In other words, a diet high in poor-calorie foods changes hormone levels and creates fat. When it comes to fat burning and cardiovascular training, there are two schools of thought: low-intensity cardio for long durations, and high-intensity cardio for short durations. Research shows that short durations with high intensity are the best way to turn fat into fuel, or burn more calories. Intense cardio also increases your body’s metabolic rate so that you burn more calories throughout the day, even while you’re not exercising. High-intensity cardio in short durations, like 20-25 minutes, keeps your
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Orange juice is very high in sugar and is a detriment to the immune system. Orange juice or other fruit juices you may use when you or your children are sick contain sugar in the amounts of 22 grams to 32 grams of sugar per 10 oz serving. That’s a lot of sugar! The average candy bar, like Snickers, has 34 grams of sugar. Although the fruit sugar or fructose is different than the processed white sugar found in candy bars, the high sugar content found in both reek havoc on the immune system. The ingestion of high sugar results in a significant reduction in neutrophil, and lymphocyte activity. These immune cells are responsible for fighting infection and engulfing and destroying bacteria. Research shows the reduction in immune function starts less than 30 minutes after ingestion of sugar and lasts for over five hours! The average American consumes 150 grams of sucrose (junk sugar) and other refined white sugars every day, which leads to the conclusion that most Americans have chronically depressed immune systems. It is clear that the consumption of sugar, even from orange juice, is detrimental to the immune system. Have you heard the saying “Starve a fever, feed a cold”? Current research says we should fast or decrease food consumption during an acute infection. Fasting is encouraged within the first 24 hours of an infection, since this results in increased immune function against the infection.
Myth #5:
Eating fat will make you fat. Truth: Slick marketing has convinced us that ‘cholesterolfree,’ ‘fat-free,’ and ‘sugar-free’ foods are healthful. Food manufacturers have created marketing to encourage people to buy their products. The truth is that healthful fat doesn’t make you fat. Essential fats are a necessary and important part of a healthful diet. Fats found in seeds and nuts, cold-pressed oils, fatty fish, avocados, whole grains, dark green vegetables, and olives are a great source. The public’s ‘fat phobia’ typically leads to extreme low-fat diets, which cause malnutrition, chronic fatigue, eating disorders, impotency, compromised immunity and increased body fat. This low-fat craze has created a fatter America with a higher incidence of diabetes and an epidemic of high cholesterol. This is due in part to these food manufacturers tricking the public into buying ‘low-fat’ foods. What they don’t tell you is that the same foods are loaded with junk sugar, hydrogenated oils, and trans fatty acids. It is these high-calorie, toxic substances that, when eaten, will increase body fat. Eating good fats or essential fatty acids does not have the same effect. Essential fats supply some of the best and most stable sources of energy. In fact, very pure coconut oil is a medium-chain triglyceride (fat) (MCT) that has been known to help burn fat. A number of studies support the benefits of using MCTs in weight-loss programs to boost energy levels and increase fatty-acid metabolism (burning fat to produce energy), and to aid in reducing fat deposits. In summary, healthful fat is a superior fuel and is necessary to improve your body composition. Dr. Robert Zembroski is a board-certified chiropractic neurologist and the director of the Darien Center for Integrative Medicine. He’s maintained a successful private practice for 15 years in Darien CT. For more information, www.darienim.com For More Dr.Z Health Myths Visit www.203lifestyle.com
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| LEISURE |
Attention Def i cit Disorder A real problem that needs attention
| By Dr. Robert Zembroski | www.203lifestyle.com • FALL 2009 41
| LEISURE |
As you sit in a business meeting, social gathering, or family event, you find yourself having a hard time following a conversation because you are zoning out without realizing it, until someone or some environmental stimulus brings you back to reality. At work, you can’t finish the task at hand, and realize you’ve started more projects without following through on any of them. Your work space is cluttered and messy, and you realize you have underestimated the time you gave yourself to complete the task or job at hand. During dinner conversation, you interrupt your company and obnoxiously answer someone
before a question has been finished. As the people around you talk, in your head you are hearing the chatter as background noise, and find it difficult to listen. At some point in the night you start to get anxious and fidgety, finding it hard to sit and relax. After being reprimanded by your significant other for blurting out during the evening, you momentarily evaluate yourself, questioning if there is something wrong. At times, you find yourself so hyperfocused on one task or problem that you exclude everything else around you that needs your attention. During the day you have incredible energy, and find yourself adapting to new information while still being very creative. Your co-workers, family and friends make you think you’re crazy, and accuse you of having ADD, Attention Deficit Disorder. While most people envision an individual with ADD as a child bouncing off the walls, unable to sit in a chair, unruly, and unable to focus in a classroom, ADD and ADHD (Attention Deficit Hyperactivity Disorder) affect children and adults alike. The current criteria necessary for the diagnosis of ADD/ADHD state that symptoms arise in early childhood before the age of seven, and that the
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behaviors are seen for at least six months. Children with ADD/ADHD may have some of the following symptoms: • Have difficulty keeping attention • Make careless mistakes • Have trouble listening and a hard time following instructions • Are forgetful and easily distracted • Dislike tasks that require mental effort • Squirm in the chair and fidget • Talk excessively and can’t sustain quiet activity • Blurt out answers before questions have been completed • Interrupt others • Run around and have difficulty remaining seated Because everyone shows signs of these behaviors at one time or another, the guidelines for determining whether a person has ADD/ADHD are not based on a list of symptoms, nor on a Webbased quiz. This inadequate form of evaluating is only suggestive of ADD/ADHD, and can lead to a misdiagnosis, which in turn may lead to needless and perhaps harmful treatments, i.e., medication. Is ADD/ADHD over-diagnosed or even misdiagnosed? Is a label of ADD/ADHD given because of intolerance to childhood playfulness? As a seasoned professional on this topic, and working with providers in the mental healthcare field, I have found that sometimes children are needlessly medicated by parents who are looking for some classroom advantage, whether it is additional time for testing, or other classroom accommodations in a competitive educational environment. The Brain is the Problem To prevent improper treatment due to poor diagnostic criteria, it is through an appropriate neurological and biochemical evaluation that the diagnosis of ADD/ ADHD is made. Current research has shown that ADD/ADHD is a true
neurological dysfunction found in the brain, where there is a misfiring of nerve cells and an imbalance in brain chemicals called neurotransmitters. Although the brain is not diseased in an individual with ADD/ ADHD, there is a problem with the development of specific areas of the brain. The result is decreased processing of information within those specific areas. Now, a brief lesson on anatomy and physiology will help us understand how the specific regions of the brain function. The nerve cells or neurons of the brain are connected in dense networks that develop efficiency with each human experience. These neurons are the basic foundation of thought, behavior, cognition, and movement. The brain has four lobes on each side. If the neurons in these different lobes of the brain develop poorly, the probability of behavioral, cognitive, and academic deficits increases. Research has shown that with ADD/ADHD there is decreased processing or functioning in the frontal lobe, the basal ganglia, and the cerebellum. The frontal lobe (behind your forehead) is responsible for executive functions that include planning, organizing, problem solving, selective attention, personality, and a variety of “higher cognitive functions” including behavior and emotions. The basal ganglia (in between the two hemispheres) is the part that shuts down brain neurons in the frontal cortex from causing spontaneous outbursts. In other words, the basal ganglia is the shut-off switch for the brain. If the nerve cells in the basal ganglia are weak, the brain can’t shut down; as a result, hyperactivity develops. This is the difference between ADD and ADHD. With ADD, the basal ganglia has not yet been involved; with ADHD the basal ganglia is unable to quiet the brain down from hyperactive moments. Last but not least, the cerebellum (found at the base of the skull) seems to be the key factor. Research has shown that children with ADD/ADHD have smaller cerebellums (up to 11% smaller) than non-affected children. It is important to note that
the cerebellum is responsible for the development of the rest of the brain—specifically the frontal lobe, where we get focus and attention. The cerebellum also controls the coordination of all muscle movements, including those of the eyes and the spine which provide us with a sense of balance. Without proper cerebellar development, one will have problems not only with balance and coordination, but with thoughts and behaviors as well. Therefore, anything that affects this region will affect the way the brain develops. Through birth trauma, forceps delivery, and any of a number of prenatal stressors, there may be poor development in the cerebellum and thus in the brain, leading to ADD/ADHD. Why is ADD/ADHD more prevalent now? Believe it or not, society is becoming more sedentary. Children have stationary technology put into their laps—TV and video games for recreation, and computers for school and social communication. Emphasis is put more on academics and less on physical activity and recess. With these cultural and technological changes, there is less stimulation from the body to the brain; as a consequence, there is a higher number of individuals being diagnosed with ADD/ADHD. When the brain has a weakness, there is a high probability of attention issues. Along with this weakness, there may also be an imbalance in brain chemicals or neurotransmitters. These NT’s are the biochemicals that enable nerve cells in the brain to
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| LEISURE |
communicate with each other. The NT’s that are commonly imbalanced and contribute to ADD/ADHD symptoms are Dopamine, Epinephrine, Norepinephrine, GABA, PEA and Histamine. Neurotransmitters are created from protein and vitamins that come from the foods we ingest. Therefore, it is important to look at and modify the diet. When dealing with cognitive dysfunctions like ADD/ADHD, it is important to eat healthful foods and rid the diet of certain offensive foods that have been shown to affect executive function and behavior. This will set the stage for more normal brain chemistry. Foods to eliminate: • Refined white sugars (candy), white flours, and other empty-calorie foods • Dairy – milk, cheese, yogurt • Gluten (found in flour breads) • Trans fats – anything cooked with hydrogenated vegetable oil, restaurant fried foods, cookies, crackers, cakes, margarine, and snack foods • Artificial sweeteners • Food dyes and soy While most think ADD/ADHD is a childhood condition, it affects adults in the same manner. If not diagnosed and treated correctly in a child, the dysfunction will remain causing the symptoms of ADD/ADHD in adulthood. In adults, the symptoms must have been present since childhood and must affect one’s ability to function in daily life. These behaviors must create
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significant difficulty in at least two areas of life, such as home, social settings, school, or work. We find that many people who have lived with ADD all their lives accept it as part of who they are. They have no idea that the pattern of problems may be related to a treatable disorder— more specifically, a weakness in the brain. With the dramatic increase in the number of children affected by ADD, ADHD, Executive Function Disorder, Pervasive Developmental Disorder, Obsessive- Compulsive Disorder, Dyslexia, Tourette’s Syndrome, and the other learning disabilities, many concerned parents struggle with how to help their children. The medical paradigm of drug intervention has been somewhat successful in relieving symptoms, but longterm changes have not been supported scientifically. Recent advances in brain research and imaging strongly support the specialty of Chiropractic Neurology, which focuses on evaluating the function of the brain and nervous system. Once an individual has been properly evaluated and diagnosed, a non-invasive, drug-free protocol should be implemented, restoring balance to the system and thereby relieving the symptoms. Dr. Robert Zembroski is a board-certified chiropractic neurologist and the director of the Darien Center for Integrative Medicine. He has maintained a successful private practice for 15 years in Darien, CT. For more information on ADD/ADHD, visit www.darienim.com.
| LEISURE |
Overcoming the
Winter Blues Dr. Robert Zembroski
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T
he first Sunday of November marks the end of daylight savings time, as well as the beginning of shorter days and colder temperatures. You notice an increased appetite for sugar and starches, and as you button up your jeans, you find it more difficult to get the job done. As the alarm goes off, you hit the snooze button a half dozen times, dreading getting out of that warm bed and into the cold. Once you get to work, you find it difficult to concentrate; you are irritable with your co-workers. You also are drinking more coffee to overcome you fatigue. You feel a low grade depression as you look at the weather channel hoping for warmer, brighter days. The holidays have distracted you from feeling blue, but then disappointment sets in, knowing daylight savings time is months away. The blues that you experience during this time of year have been given a cool name…Seasonal Affective Disorder. It is characterized as a low-grade depression. People with SAD may sleep too much, have little energy, and crave sweets and starchy foods. This low-grade depression sets in during the Fall and Winter months and usually clears in the Spring. The reason behind this “Disorder” is decreased environmental stimulation to the brain. To keep us upright, the muscles of the spine have to fight gravity thus creating a constant stimulus to the brain maintaining its survival. Along with gravity; sound, vision, and touch, are all important stimulus to the brain, and oh yeh, let’s not forget light. I’m sure you can relate to waking in the middle of the night to go to the bathroom, and you do everything possible to keep from turning on the lights knowing that the lights will wake you up. All forms of light increase the function of the brain. When the light in the environment diminishes, so does the output of the brain. So this so called condition is merely momentary decreased brain activity as a consequence of changes in our environment.
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| LEISURE |
How can you stave off the Winter Blues? Many people dread the winter months knowing that it will bring heavy coats, runny noses, cold car seats and low back pain associated with shoveling snow. It is also that time of the year when all you feel like doing is settling in while you chow down on your favorite comfort food watching the expansion of your waistline. As the cold and darker months are upon us, why not make an effort to combat the moody blues with some basic remedies. Exercise Physical exercise is a sure cure for the winter blues. Exercising is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight; building and maintaining healthy bone density, muscle strength, and joint mobility; promoting physiological wellbeing; reducing surgical risks, and strengthening the immune system. Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression. Physical activity also delivers oxygen and nutrients to your tissues. In fact, regular physical activity strengthens your heart and lungs, and helps the circulation of blood through your blood vessels. When your heart and lungs work more efficiently, you’ll have more energy to do the things you enjoy. Exercise also stimulates various brain chemicals that may leave you feeling happier and less depressed. So dust off those snow shoes, wax those skis and enjoy the winter landscape.
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Nutritional Remedies Experience the benefits of OPCs or Oligomeric Proanthocyanidins. OPCs are organic plant compounds found mostly in fruits, vegetables and certain tree barks. They are powerful antioxidants, “free-radical scavengers” and function as helpers to influence the body’s immune response to inflammation, allergy and infection. There are more than 20,000 different types of bioflavanoids, of which OPCs are considered the most potent antioxidants. These OPC’s are derived from one or more of a combination of grape seed extract, red wine extract and/or pine bark extract. Proanthocyanidins regulate enzymes that help control crucial neurotransmitters (brain chemicals) such as dopamine and norepinephrine. These chemicals are involved in ‘excitatory’ responses in the brain. That low grade winter depression may also be caused by low levels of these neurotransmitters. Fortunately, OPC’s regulate enzymes that help control these two crucial neurotransmitters, thereby giving us better focus and elevated moods. Before you reach for your old bottle of anti-depressants, go for a shot of OPC. Omega-3 Fatty Acids Western diets have changed drastically over the past 150 years, during which the ratio of fats from fish and wild plants to those from animal and vegetable oil sources, especially in processed foods, has gone from 1:1 to 1:10. This switch has coincided with a sharp rise in the rates of depression in recent decades, suggesting that omega-3 supplementation could be one approach to treating depression and other mood disorders. Studies suggest that populations that eat more fish per capita, such as Japan (147 pounds a year) and Iceland (225 pounds a year), have unexpectedly low rates of SAD.
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St.John’s wort (Hypericum performatum) is the most commonly used herb for treating depression and seasonal affective disorder (SAD), the clinical term for the “winter blues,” or depression brought on from short day length. A summary of 23 clinical trials including 1,757 outpatients found that St John’s wort was as effective as standard anti-depressive medications for treatment of mild to moderate depression, and with fewer side-effects. Depression invokes an image of someone crying, sleeping, moping around the house and avoiding social engagements. This is characteristic for many people, but it’s not the pattern for others. Low levels of the relaxation hormone serotonin are thought to play a role in this behavior. Low serotonin is a common thread in low grade depression and there are several natural ways to increase serotonin levels, including physical exercise (as stated above) and the use of St Johns wort. Vitamin D Current research indicates that vitamin D deficiency may be linked to a wide range of health problems including osteoporosis, multiple sclerosis, high blood pressure, diabetes, cancer and yes, depression. The best way to get vitamin D might seem obvious: Get some sun! But it may also be a good idea to consider vitamin D supplements. In the winter, the low angle of the sun can make it difficult for some populations to get enough vitamin D, for example the elderly, and those who live at northern latitudes. If you’re not feeling yourself from the months of November through April, see your health-care practitioner. A prescribed non-invasive, drugfree protocol should be implemented, restoring balance to your system and thereby relieving the symptoms of your winter blues. Dr. Robert Zembroski is a board-certified chiropractic neurologist and the director of the Darien Center for Integrative Medicine. He has maintained a successful private practice for 15 years in Darien, CT. For more information visit www.darienim.com.
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