Nicole Baird, Certified Holistic Health Care Practitioner  Marion Hauser, M.S., R.D. Sara Cook, Nutrition and Lifestyle Coach

The Hauser Diet is unique in that it explains why there is not one diet for everyone. The Hauser Diet is actually five different diets: Lion Diet Type™ (carnivore), Otter Diet Type™ (mainly carnivore), Bear Diet Type™ (omnivore), Monkey Diet Type™ (mostly vegetarian) and the Giraffe Diet Type™ (vegetarian). It explains why one person needs a particular type of diet and another person needs another. Learn about The Hauser Diet

Eating Your Way Through The Winter Blahs!
Have you noticed that people are getting a little crankier these days? Are you waking up in the mornings wishing you lived on a tropical island with palm trees swaying in the breeze? Is the cold and dreariness getting you down? Eating right help you tackle a cold, long, winter.

What should you do? Don't just resolve to hibernate, waiting for the warm weather to return.

Instead, try some of these simple ways to help chase away the winter blahs. A case of the winter blues is not the same as the condition called Seasonal Affective Disorder, or SAD, but they tend to have similar symptoms.

Approximately 10 million Americans suffer from SAD, with symptoms including severe depression and fatigue. This depressive disorder is due, in part, to a lack of bright sunshine. Lights that help simulate that bright light are available and many people find that this helps a lot. But what else is contributing? Let’s take a look at what you’re eating.

Food: Breakfast is the most important meal of the day. Start out the day with a meal that contains some protein and low in simple carbohydrates and sugar, but high in complex carbohydrates, such as whole grains. This will help you achieve peak mental performance during the day.

Caffeine can improve mental alertness but limit its use to prevent addiction. It can leave you with unpleasant withdrawal symptoms such as stress, anxiety and irritability, and can be detrimental to overall health. We are not saying that you should not consume ANY caffeine, just don’t become addicted to it. Speaking of caffeine – we want to let you know that we do not recommend decaffeinated coffee/tea. The decaffeination process adds more chemical to the products and can actually lead to a whole slue of other problems, one of them rheumatoid arthritis.  
 
If you eat a significant amount of carbohydrates and/or caffeine and sugar, you may be suffering from hypoglycemia, which could be contributing to your “blue” feeling. The fluctuating high and low swings in blood sugar in this condition can produce anxiety, depression, irritability, and a sense of loss of control. The condition is very common. Targeted nutritional supplementation and dietary modifications can stop the Jekyll-Hyde like transformations. 

The sugar connection:
We find in our patients at Caring Medical that most of the problems feeling blue or melancholy are related to the brain not getting enough or the appropriate energy. Without enough energy, the body feels irritable, fatigued, and the person is unable to concentrate.

Why does this happen? In 8/10 cases that we see here at the clinic, the cause is related to low blood sugar. Some people can eat one time per day and feel good. But the average person must eat throughout the day. One huge meal per day is not a good way to eat. The person will begin the day with a very low blood sugar level. This fasting state will not be broken until the “fast” is broken with a meal. In the meantime, the person is suffering from the effects of low blood sugar. When the person eats, it produces a fast rise in blood sugar, with a resultant DROP after the meal. We all know what this feels like having eaten like this at Thanksgiving!  Bottom line: Reduce simple carbohydrates, increase protein and good fats, and eat breakfast.

If you are female, and you notice that your symptoms cycle with the menstrual period, you should get hormone testing. Cycle related imbalances are easily and safely corrected with identical to natural hormones. Simple dietary maneuvers can also make a big difference. For women, progesterone is a calming hormone. Women with low progesterone levels are prone to agitation and irritability. Women who also have high testosterone levels are also prone to irritability as well. It is very beneficial to get your hormones checked for this reason.  This can be especially problematic for a woman who is just starting to undergo menopause.

It is not unusual for us to see women RUN into our office in a panic who are overcome with sudden anxiety and memory loss. Come to find out, they have just begun the process of menopause and have experienced sudden drops in hormone levels that are producing these symptoms. These can be alleviated with natural hormone replacement therapy. Sometimes we see this kind of response worsened by the continuation of a bleak and dreary winter season.

Men, on the other hand, are energized by testosterone. However, if their levels of testosterone are high, and they have no “outlet” such as physical activity, exercise, sex with their spouse, etc., then they can experience severe mood problems, such as anxiety, irritability, and depression. Low levels of testosterone can also lead to lethargy, listlessness, inactivity, and resultant obesity. Again, it is important to get the levels checked.

Low cortisol levels (stress hormone) can also cause inability to handle stress well, which can definitely affect one’s mood. They may cry easily, feel depressed, and are filled with anxiety.

Feelings of depression may be due to growth hormone, sex hormone, or adrenal hormone deficiencies or vitamin and mineral imbalances, especially B12 deficiency attributed to inadequate dietary intake and failing digestive and absorptive functions. Sometimes our bodies require a little digestive support with digestive enzymes to help us better assimilate the foods that we eat.

The needs of the brain may help neurons to achieve the most desirable chemical balance naturally. The brain being a hungry organ depends first of all on a healthy liver and gastrointestinal tract to use food well: to properly absorb nutrients and deliver them to the brain, to remove toxins and to maintain proper immune system activity.

Fat: Because the brain cells are largely composed of fat, the right kinds of fat in the diet are one of the most critical elements in creating and maintaining brain health. 

The same precious omega 3 fatty acids that promote healthy hearts can also help our brain and mood. Primary sources of those health-giving fats are fatty cold-water fish including salmon, mackerel, anchovies, sardines, herring and Atlantic sturgeon.

Eat fish a minimum of three times per week if you can. If you just can’t manage that, try taking a fish oil supplement.  Canola, olive and flax are good plant sources of Omega-3 fatty acids, along with flax seeds, which can also be ground and added to foods are also a good source.

The B-complex vitamins work in chorus to promote brain and immune system health by protecting nerve tissue against oxidation, enhancing memory, mood, and insulating nerve cells. Your body requires B vitamins to produce many neurotransmitters. Besides meat, there are many good vegetarian sources of B vitamins, including whole grain pasta, grains, rice, wheat germ and nuts.

Anti-oxidants: Because the brain in made up largely of fatty acids, it is susceptible to oxidation damage caused by free radicals - highly reactive molecules that attack and damage cell membranes, protein and even our genetic code - and in doing so bring about age and disease. So if you have been “super-sizing it” all winter on fast food products, now is the time to change!

Antioxidants are nutrients which combat and neutralize free radicals. The primary weapons in this ongoing fight are vitamins C and E, carotenoids and the mineral selenium. Many foods are rich sources of antioxidants. Carotenoids are found in dark orange and dark green leafy vegetable, such as carrots, sweet potatoes, kale and spinach. Vitamin C is found in citrus fruits and vegetable like broccoli and peppers. Vitamin E is found in seeds and nuts as well as soybeans and vegetable oils. Selenium is present in seafood, grains and Brazil nuts.

Hormones and Mood:
The brain likes the hormone Serotonin. It is the “happy hormone”. Serotonin is made from protein. If you do not get adequate protein in the diet, you will not get adequate serotonin. This is another reason to reduce simple carbohydrates and sugar and to increase protein and complex carbohydrates in the diet.

Heavy metals: Finally, heavy metal toxicity may play a role in mood and memory. There are many ways that we can become toxic to heavy metals. The most common one is from leakage from mercury fillings in our dental work. We also get heavy metal from some of the things we consume, such as Aluminum from canned products and cookware. It is best to avoid those things. Regular deodorant also contains aluminum, which should be avoided. Again, if you suspect this is a problem, find a physician who practices both traditional and non-traditional medicine and get checked out.

In summary, how food can affect your mood during the winter blahs:

- Eat breakfast, don’t skip meals.

- Eat fish and omega 3 fatty acids regularly (fish at least three times per week)

- Consume adequate protein every day, lowering simple carbohydrate intake such as sugar.

- Get rid of the chemically-laden junk foods!

- Do not become addicted to caffeine. Drink water too!

- Check hormones and supplement as needed.

- Add antioxidants to your diet, dark green leafy veggies, nuts, oils

- Add supplements per your natural medicine physician’s recommendations

In short, the way we eat can not only help us be more intelligent, alert and successful in mental activities, but also more balanced in our emotions and behavior, especially during the winter blah times. The way to build a foundation for a healthy mind/mood is with a healthy diet and supplementation.

Lifestyle factors: A lifestyle which includes ample relaxation time, meditation, proper exercise and plenty of sleep all help to regenerate and invigorate our mental state. Many physicians recommend light therapy as one part of their treatment for SAD patients or patients who are affected by lack of sunlight or winter dull-drums.

Here are some additional lifestyle recommendations to help get you through the winter:

- Get as much natural sunlight as possible, especially during the middle of the day. Open the blinds. Sit by a window to absorb sunlight while reading or during other indoor activities. Take a walk at lunch.

- Reduce stress. Avoid rushing and keep your schedules as simple as possible. Remember, less is more! Plan relaxation time into your day with music, quiet time or meditation. If you are having trouble in this department, see one of our doctors to help you with ways to reduce your stress.

- Make sure you get plenty of sleep. Poor sleep can really contribute to the blahs. If you are having trouble sleeping, you not only feel badly, but your body does not repair itself. Our doctors can help you regulate your sleep if needed.

- Exercise. Stay physically active throughout the winter months. Indoor activities can be useful stress relievers. Bundle up and run outside! That will get you going! Physical exercise can release hormones and neurochemicals that may help restore your body's natural balance.

- Bring live flowers or plants to your home or office.

- Enjoy a soak in a warm bath. Try Epsom salts if you have aches and pains.

- Take charge of your health and enhance your vitality and well-being. Renew your fitness goals.

- Pick up a new CD, one that makes you want to move around and dance. Crank up the volume and have some fun!

- Rent a crazy or fun movie to watch — something that will make you laugh.

- Get involved in your community. Whether volunteering for a homeless shelter or in your local school, there are many ways to reach out, and in turn, will help you feel better.

- Try a new recipe or food item. Be adventurous. Adding a little excitement to your kitchen may be just what you need. Try one of ours!  

If you believe that you or someone you know may be suffering from the winter blahs or seasonal affective disorder, please give us a call. At Caring Medical, we find that often times, food, in addition to hormones and lack of specific nutrients, play a role in how you feel, particularly as it relates to SAD-type symptoms. Give us a call today at 708-848-7789!

Patient Information: Caring Medical and Rehabilitation Services
715 Lake Street Oak Park, IL 60301 (708)-848-7789
Contact Us

SUBSCRIBE OR REMOVE YOURSELF FROM CMRS NEWSLETTERS

• The information in this website are the opinions of the authors and should not be used as a self-help guideline. We are not responsible for the use or misuse of this information. The information presented here does not constitute a physician-patient consultation. Every attempt is made to insure accuracy, however, it is up to the reader to confirm any information through other sources. Not responsible for errors or omissions.

• Although there are many studies suggesting the benefits of nutritional and herbal supplementation, there is not enough evidence to suggest that supplements, in general, have any beneficial effect on health and disease.

• Not everyone will benefit from taking supplements.

• Caring Medical and Rehabilitation Services is an internationally recognized center for nutrition, natural medicine, and Prolotherapy

c. 2006 Caring Medical and Rehabilitation Services
Lion Diet Type™, Otter Diet Type™, Bear Diet Type™, Monkey Diet Type™, Giraffe Diet Type™ are registered trademarks of Ross A. Hauser and Marion A. Hauser.