November 12, 2024 โข 27 mins
Welcome to Season 3 of the Essence of Health Tea Time podcast!
As the days become shorter and the temperatures drop outside, Seasonal Affective Disorder (SAD) can cause challenging concerns for some individuals. Studies show that 5% of adults in the United States, or around 10 million people, are affected by seasonal affective disorder with a predominance in Women. These symptoms tend to last about 40% of the year, through the fall and winter months and can cause debilitating mood disruption.
However, there are solutions for balancing your mood healthfully during this season of SAD.
On todayโs episode of the Essence of Health Tea Time Podcast, Dr. Shayla Toombs-Withers will be spilling โ๐๐ก๐ ๐๐๐ ๐๐ง ๐๐๐: ๐ ๐จ๐จ๐, ๐๐จ๐จ๐, ๐๐ง๐ ๐๐จ๐ฎ๐ซ ๐๐ข๐ง๐ญ๐๐ซ ๐๐ญ๐ญ๐ข๐ญ๐ฎ๐๐.โ
Synopsis
- Discover the connection between what you eat and its impact on your mood
- Understand those mood regulators in your brain and how certain foods can enhance their impact for boosting your mood and how certain foods can inhibit their impact
- Learn strategies to combine certain foods to achieve better absorption of vital nutrients that are important for your mood
- Get Dr. Shaylaโs โwell timed teaโ on how to properly plan your meals throughout the day to optimize those nutrients for your mood
- Discover lifestyle solutions that have been shown to help boost your mood with SAD
Mental Health Crisis Support:
โUnited States: The National Suicide Prevention Lifeline, Call or Text 988, available 24/7.
โInternational: The International Association for Suicide Prevention (IASP), go to www.iasp.info and visit their โResourcesโ section.
Connect with Essence of Health:
โ Join the FREE Nourish & Flourish 5 Day Challenge at www.DrShayla.com/NFchallenge
โTake our FREE Class โDitch The Diet: Mindful Strategies for Lasting Metabolic Healthโ at www.DrShayla.com/DTD
โLearn more about Essence of Health Wellness Clinic & Coaching at www.DrShayla.com/EOH
โSubmit a question to our "Ask The Expert" segment of this podcast so that you can get my opinion on your questions related to plant based nutrition, health and wellness.
Submit your questions for this segment here: https://essenceofhealth.link/ask-the-expert
โClick the SUBSCRIBE button on your favorite podcast platform so that you never miss a moment of the Essence of Health Tea Time Podcast!
โGet your FREE "Healthy Tips For A Healthy Lifestyle" Guide to get you started on your health and wellness path. https://essenceofhealth.link/e-book
โFollow Dr. Shayla on social media at Essence of Health Wellness Clinic on Facebook, Instagram, and YouTube and at DrShayla on TikTok.
The Essence of Health is in You!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Essence of Health Tea Time podcast. I am your host, Dr. Shayla Toons-Whithers.
(00:15):
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases. It's tea time!
(00:36):
What part of your health journey is most challenging? Is it the actual effort of sticking to a plan?
The cooking and the meal planning? The exercise routine? Not enough time for everything you
think you need to do? Or the confusion of it all? If you say yes to any of these obstacles,
(00:57):
then keep listening to learn how you can smash these problems just by checking your email.
You check your email inbox every day already, but what if checking your inbox brought you
better health instead of the stress it sometimes can bring? Well, I have news for you. You
can improve your health, get a jump start on improving your health conditions, and start
(01:20):
to feel like a better version of you just by checking your email inbox over the next
five days when you join the free Nourish and Flourish 5-Day Challenge. You'll get health
tips, actionable videos, a goal and habit tracker, and healthy recipes every day for
five days. Better health is the best investment you'll ever make, and this is only a small
(01:45):
investment of your time. You have nothing to lose, but everything to gain. The Nourish
and Flourish 5-Day Challenge was designed to set the foundation for healthy habits for
life. Say yes to yourself today and sign up now at drshayla.com forward slash nfchallenge.
(02:06):
I'll also place these details in the show notes. The essence of health is in you. See
you in your inbox. Are you tired of trying diet after diet only to feel more frustrated
and exhausted than when you first started? What if I told you the solution isn't another
(02:26):
restrictive eating plan, but a comprehensive approach that actually works with your body
instead of against it? I'm Dr. Shayla, physician and metabolic health coach. I've helped countless
individuals break free from the cycle of insulin resistance using my evidence-based methods
shared within the Mind-Body Balance Collective. The doors are open for you to join us today.
(02:52):
The Mind-Body Balance Collective is more than just a program. It's your complete roadmap
to sustainable health, combining plant-based nutrition, intentional movement, and mindfulness
strategies that fit into your real life along with daily interactive support. Ready to transform
your health and finally feel like yourself again? Well, join us in the Mind-Body Balance
(03:15):
Collective today. Head on over to drshayla.com forward slash mbbc and take charge of your
health today. It's Tea Time. I want to remind you that the information and resources shared
here on the Essence of Health Tea Time podcast are for informational purposes only and should
(03:36):
never be used as a substitute for direct medical advice from your doctor or other qualified
medical provider. This information and resources are not intended to diagnose, treat, nor cure
any type of disease or health condition and does not serve as medical advice for you.
Now, sit back and get this tea. This is the time of year where the days grow shorter,
(04:01):
the time on our clocks change, and outside temperatures begin to fall. As this shift
in environment occurs, for many individuals, a shift in their mood and energy levels will
also occur as well. This phenomenon is called Seasonal Affective Disorder or SAD. And you'll
hear me use both Seasonal Affective Disorder and SAD interchangeably throughout this episode.
(04:26):
So just stay with me. A bit of solidarity to hear about SAD is that it affects approximately
5% of adults in the United States. That's around 10 million people. So this topic is
likely important for you, a family member, a friend, colleague, or all of the above.
(04:47):
Women are four times more likely to be diagnosed with SAD than men. And symptoms tend to last
about 40% of the year with the fall and winter months being the most common time of onset
and lasting throughout the spring. But keep in mind that some individuals may experience
Seasonal Affective Disorder in the summer months, but this is less common. On today's
(05:10):
episode of the podcast, I'll be spilling the tea on SAD, including the connection between
our food and our mood, essential nutrients to keep your mood optimized through the season,
and some strategies to get you to feel better sooner, even if you are affected by SAD. Now,
Seasonal Affective Disorder is a form of depression, sometimes thought of as the winter blues.
(05:34):
This condition has been found to be more prevalent in regions farther from the equator. You may
be wondering why. Well, let's throw a bit of biochemistry into our discussion here.
Regions farther away from the equator experience significantly shorter daylight hours during
the winter months, leading to reduced exposure to sunlight, which can disrupt the body's
(05:56):
natural circadian rhythm and potentially affect mood regulating chemicals within the body
like serotonin, dopamine, and melatonin, contributing to depressive symptoms associated with SAD.
Now, I'm going to give you the tea in more detail on each of these mood regulators. Serotonin
is known as one of our happy hormones. Research has shown that sunlight actually affects levels
(06:22):
of molecules within our bodies that usually help to maintain normal serotonin levels.
However, in the winter months, when we experience less daylight hours, this process can develop
some dysfunction, contributing to lower serotonin levels. So, less of that happy hormone. Dietary
interventions can help you to maintain optimal serotonin levels. One group of foods I recommend
(06:47):
for this is tryptophan-rich foods. Tryptophan is an amino acid that the body uses to produce
the hormone serotonin, and it works even better in the body when consumed with healthful carbohydrates.
You've probably heard about getting tryptophan from turkey, but here's the good news. There
are healthful plant-based sources of tryptophan, including dark leafy greens, sunflower seeds,
(07:12):
watercress, soybeans, pumpkin seeds, mushrooms, broccoli, and peas. Using these foods to enhance
serotonin synthesis leads to improved emotional stability, sleep quality, appetite regulation,
and social behavior, meaning you're a more friendly person to be around as well, which
(07:34):
is important for developing healthy relationships that are also vital to your mood. Some studies
have shown that by eating tryptophan-rich foods alongside complex carbohydrates, one
can significantly increase their serotonin levels by up to 40% compared to consuming these
food types separately. So in terms of the carbohydrate plus tryptophan combo, which is needed
(07:58):
to optimize your absorption, here's some ideas. Try whole grain toast with a bit of sunflower
seed butter spread across it, or try a bowl of still-cut oatmeal with some pumpkin seeds
sprinkled on top. Try a bowl of brown rice with broccoli and dark leafy greens. You get it.
Now, dopamine is our next mood regulator on deck. Dopamine is considered to be our reward
(08:24):
neurotransmitter that influences motivation and pleasure. Studies show that dopamine production
can be affected by both seasonal changes, dietary factors, and environmental and stress-related
factors. Think about it. During the winter months, as we approach the holiday season,
there's quite a bit of excitement for adults, kids, and kids at heart alike. So while one may
(08:48):
get a lot of pleasure and reward keeping their dopamine levels high throughout the beginning of
winter, as the new year approaches, there tends to be an opposite effect with increased stressors
like the changes that the new year may bring, which may not necessarily be positive for some
individuals. And low dopamine levels can make you feel tired, moody, unmotivated, and contribute
(09:12):
to conditions like depression and fat. Optimized dopamine production results in better motivation,
improved pleasure response, enhanced reward-seeking behavior, meaning that you'll make better life
choices, and increased goal-directed activities. So it's important to stay optimistic, keep some
(09:33):
motivation, pleasure, and excitement in your days, even through the fall and winter months.
What you eat can help. Magnesium and tyrosine helps your body to naturally produce more dopamine.
So eating more tyrosine-rich foods like tofu, tempeh, lentils, and pumpkin seeds, and more
(09:55):
magnesium-rich foods like almonds, quinoa, black beans, and avocado can do a body good by supporting
dopamine production and boosting your mood. More good news, approximately 30 to 40 percent of the
dietary magnesium that we consume is actually typically absorbed by the body, meaning you're
not putting much to waste. Tyrosine absorption can be increased by consuming foods rich in vitamin B6,
(10:21):
pyridoxine, and folate like spinach, bananas, pistachios, and sweet potatoes. See, this isn't
challenging. We just have to be intentional with our health and our dietary choices.
Melatonin is one of our other mood regulators on deck to discuss today. No, I'm not telling you
(10:41):
to go grab your bottle of melatonin sleep aid and be done. First, because I want you to stay awake
through this episode and get all of this good tea, and I want you to understand that the relationship
of our food and mood as well. Now, yes, melatonin is one of our sleep regulating hormones that
(11:01):
responds to light exposure and can be influenced by certain foods and nutrients. Proper melatonin
regulation is crucial for managing fat symptoms as sleep disturbances often exacerbate one's mood,
including this particular condition. Too much melatonin produced in daytime hours due to getting
(11:23):
darker outside earlier this time of year can cause you to feel more tired when you may still need to
be working. However, melatonin is light regulated, meaning keeping too many artificial lights on
throughout the evening from your television or your handheld device can turn off your natural
melatonin production, causing you to have trouble sleeping, which in turn can put you on a poorly
(11:47):
regulated sleep cycle, further contributing to depressed mood. Your dietary intake of certain
foods, including nuts like almonds, pistachios, and walnuts, tart cherries, mushrooms, pineapples,
and oats can aid your body in producing more natural melatonin to improve your sleep and
imbalance your mood. And remember those foods I previously mentioned that improve your magnesium
(12:14):
intake. Add those with these melatonin rich foods and you should feel pretty calm and comfortable
at that time. If you're frustrated with your weight, taking more medications than you like to,
have been told that you are at risk for the development of a chronic preventable disease,
or just are not feeling in the best of health, then I'm talking to you. Why? Because you're tired of
(12:39):
fat dieting, you know it's time for a change, and you want a sustainable plan to improve your health.
If you have found yourself at this place in life, well I have developed a program that's just for
you. It's called The Essence of Health and it's your prescription for transformation. My goal with
this program is to give you the tools needed to create sustainable lifestyle changes within a
(13:04):
group coaching setting along with one-to-one individualized coaching to give you a personalized
path to health that's just for you. The benefits are priceless, so join today. Head on over to
eohcoaching.com to learn more. The Essence of Health is in you. This leads us to the tea on
(13:28):
timing, and that'll be important for a balanced stress-free day to improve your seasonal effective
disorder. Our mood regulators serotonin, dopamine, and melatonin can be optimized for even more
effectiveness in mood regulation with strategic timing. Now in the morning, start your day with
some pep in your step. Focus on dopamine-supporting foods to boost motivation. This can look like a
(13:54):
tofu scramble with black beans and avocado for optimizing magnesium and tyrosine, those building
blocks of dopamine. Or a hearty bowl of breakfast quinoa with pumpkin seeds would also work as well.
Now in the afternoon, you want to prioritize serotonin support here. Remember, tryptophan helps
our body to produce more of this happy hormone serotonin, but we don't want to have an afternoon
(14:20):
crash in our energy levels, so choose helpful, energizing sources of tryptophan. Try a spinach
salad for lunch and top it with some peas and sunflower seeds. Or a bowl of organic tofu cubes,
brown rice, and broccoli topped with your favorite sauce. This combination of serotonin-supporting
foods along with complex carbohydrates not only helps your body with absorption of these vital
(14:47):
nutrients, but also helps to balance your blood sugar, keeping you feeling full, focused, and happy
throughout your afternoon. And without the moodiness and fatigue that sugar spikes and
crashes can cause when we consume more processed carbs and sugar. Now in the evening, you want to
transition your intake to more melatonin-supporting foods. The goal at this time of day is optimizing
(15:12):
your nutrition in a way that propels your body towards quality sleep to support your mood.
This can look like a Thai-inspired dish with an almond butter sauce or a dessert of frozen cherries
or frozen pineapples. Now let me tell you about a little product that I just love. It's called the
Ninja Creamy. Now the Ninja Creamy folks are not paying me for this advertisement, and if you're
(15:35):
listening, anyone from Ninja Creamy, hey, come talk to your girl. But I love the Ninja Creamy
because it is a great way of having a natural dessert that's also sugar-free. For instance,
you can take pineapple, you can take it fresh, or you can even use a can of pineapple, the kind
that's not placed in any syrup, but it's just in its regular water or in its own juice. But just
(15:57):
put it in the freezer, and then you put it in the Ninja Creamy, and it turns it into actual
natural ice cream. No sugar added, but it's naturally sweet and makes for a great dessert.
So put it on your holiday shopping list or tell somebody to get you one for a holiday gift. It'll
be perfect. Now it has been shown that by aligning your meal timing with your natural circadian
(16:20):
rhythms, you can improve mood and energy levels, especially for individuals challenged by SAD.
Now here are a few tips to keep in mind overall with meal timing. Eat within a 10-hour window.
This prevents taxing your body to digest foods at times when it actually should be resting.
Have breakfast within two hours of waking. These morning nutrients are essential to starting your
(16:44):
day on a positive note. Avoid large meals close to bedtime. This is also to prevent overtaxing
your body with trying to digest all of that food at a time when it actually should be resting.
Then maintain consistent meal times. This helps to set your body on a helpful sleep-wake cycle.
Now if you're new to the Essence of Health Tea Time podcast, this may come as a surprise to you.
(17:09):
But if you've been listening and over the past couple of years, then you're aware of how powerful
our nutritional intake can be for our overall health and wellness. Food can heal. All it takes
is mindful choices as I'm sharing with you here today. Now let's chat about those foods that may
(17:29):
not be as helpful if you're challenged with seasonal affective disorder. Understanding which
foods that can worsen that symptoms is crucial for managing this condition effectively. These
particular categories of foods can impact mood regulation, energy levels, and seasonal depression
symptoms alike. One is refined sugars and simple processed carbohydrates. Studies show that there's
(17:55):
a strong correlation between high sugar intake and increased depression risk. This category of foods
can also contribute to anxiety and lack of focus, thereby worsening your sad symptoms.
Refined sugars and simple carbs trigger those rapid blood sugar fluctuations that are previously
mentioned that can contribute to moodiness and fatigue. This category of foods can also
(18:19):
disrupt insulin sensitivity and contribute to insulin risk. This category of foods can
cause insulin resistance, which in turn can cause weight gain by disrupting your hunger hormones and
sleep-wake cycle. Refined sugars and simple processed carbs have also been shown to interfere
with our mood regulators that we've been discussing. While you may feel a short-term
(18:42):
boost when you have that afternoon piece of candy, chronic sugar consumption can alter the brain's
neurotransmitter systems and affect the brain's balance of your mood regulators, which may impact
your brain response to stress, reward, and emotions. So steer clear of those sugary holiday desserts,
refined pasta, candy, sodas, and sweetened beverages. While they may momentarily make you
(19:08):
feel great, the long-term risk to your mood just isn't worth it. Try helpful alternatives like
fresh fruit, sweet potatoes, cinnamon spice foods, and roasted root vegetables for those sweet
and sour savings instead. Processed foods, even beyond processed carbohydrates, can be
counterproductive for managing your condition of seasonal affective disorder. Now this category of
(19:33):
processed foods can cause an increase in overall systemic inflammation, making you feel more achy
and unwell. It can disrupt your gut hormone balance, which has been shown to contribute to mood
disorders, can affect nutrient absorption, which we just discussed how important nutrient absorption
is in maintaining a healthy balance of our mood for our mood regulators. Processed food can cause
(19:57):
more intense mood swings and worse than energy fluctuations. So steer clear of trans fats that
are commonly found in packaged snacks on the shelf. Steer clear of artificial additives like
chemicals, preservatives, nitrites, and food colors, as these have been shown to disrupt our
gut health balance and our brain health by disrupting neurotransmitter function, which can
(20:20):
even contribute to mood changes, memory and focus challenges, all of which are not helpful in
improving seasonal affective disorder. Now alcohol is another category which can have negative
effects on fat. Alcohol has been shown to contribute to sleep disruption, disrupt our sleep weight
(20:41):
cycle balance, and interfere with our quality of sleep by disrupting our rapid eye movement or REM
level of sleep. Findings from the Sleep Foundation showed that moderate alcohol consumption, which is
two drinks for men and one drink for a woman, decreased sleep quality by 24%. And we already
(21:02):
know that adults already don't get an adequate amount of sleep. So less sleep plus poor sleep
equals a recipe for one's worsening mood. Some additional considerations for alcohol consumption,
particularly at the time of year when sad is most common. One, avoid evening consumption of alcohol.
(21:24):
We already know that it will get dark outside earlier, disrupting your body's natural ability
to regulate your mood regulators within your brain. So adding a nightcap to your day will only further
disrupt this process. Two, weekend binge drinking can also be more particularly concerning this time
of year due to seasonal sporting events and holiday events. So be mindful of the part that this may
(21:50):
play in your mood and your overall wellness this time of year. Studies have shown that it can take
weeks to months to restore the balance of our mood regulators after use of alcohol, especially after
heavy alcohol use. So this season's holiday celebration can feel a prolonged challenge with
your mood as we get deeper into the winter months. So this season, try some non-alcoholic
(22:14):
alternatives like herbal tea, cider, kombucha, or sparkling water with fruit. Now here's more good
news. There are some things you can do right now to help boost your mood this season. One is light
exposure optimization. Bright light therapy has been shown to improve seasonal affective disorder.
(22:35):
You can try a morning light routine, getting exposure to light within the first 30 to 60
minutes of waking. This also helps that balance of melatonin to work better when you actually need it
at night. Remember, it's turned down in your body with exposure to light. Direct sunlight is optimal
if you live in an area where direct sunlight is possible upon waking. So open up those blinds,
(23:00):
go outside on your deck, and soak a bit of it in. Now if you do not live in an area where direct
sunlight is possible, you can invest in a light therapy box to try. Working at your desk near
windows or taking a morning walk outdoors when the sun does arise in your area can also be helpful.
Another tip is movement and exercise. Exercise and active movement has been shown to naturally
(23:25):
increase our happy hormones of serotonin production, boosting your endorphin levels,
which in turn is helpful in releasing more dopamine and makes you feel more rewarded and pleasure.
Active movement and exercise have been shown to enhance energy levels, reduce stress hormones,
and improve sleep quality, all of which are essential in treating seasonal affective disorder.
(23:48):
Take this up a notch by getting your exercise outdoors to also get some light therapy as well.
Aim for at least 150 minutes per week of active movement and two to three sessions of strength
training, as this is in accordance with recommendations for your overall health and wellness.
Next is social connections. One more lifestyle recommendation that I wanted to share with you
(24:13):
is the importance of social connections. As I feel this is often unaddressed or inadequately
addressed within the realm of its impact on our mental health and our mood, social isolation has
been shown to be a contributor to that. Think about when it's really cold outside. Sometimes
businesses may close earlier or for many of us we just don't want to venture outside because
(24:35):
it's just too cold. But this lack of social connection can actually affect one's mood.
Social engagement and connectedness can decrease loneliness, reduce stress, and trigger the release
of endorphins to boost happiness. So put a weekly activity on your calendar that gets you out of
your house. Schedule a routine family gathering or weekly friend meetup for brunch. Volunteer
(25:00):
during the holidays at community events. Take a new fitness class at your local gym. Or even hop
online to join a virtual community group that may share a similar interest of yours. Don't weather
this season alone. Engage with others. Seasonal affective disorder can be debilitating, but with
some support and these dietary and lifestyle strategies in your pocket, you can thrive this
(25:25):
season. In addition to the tea that I've shared with you today, don't forget or overlook the
importance of reaching out to your doctor if you are not doing your best as medication options
are available and are very highly effective treatment strategies as well. Managing seasonal
affective disorder requires a comprehensive approach and by making informed dietary choices,
(25:49):
maintaining consistent healthy eating habits, and prioritizing yourself and your health,
you can better support your mental health and your overall wellness during the challenging months of
SAD. Now if you are in need of emotional support or are having painful thoughts, you are not alone.
For listeners in the United States, you can call or text the National Suicide Prevention Lifeline
(26:14):
at 988-SOMEONE-IS-THERE 24-7 to help you in your time of need. For our international listeners,
support is available for you as well through the International Association for Suicide Prevention.
Just go online to www.iasp.info and visit their resources section for the hotline in your country.
(26:36):
I'll be sure to put all of this information in the show notes so that you can have it readily
available on hand during your time of need. Remember, the Essence of Health is in you.
(27:11):
Essence of Health Wellness Clinic on Facebook, Instagram, and YouTube and at doctor.tw
at e-o-h-w-c on TikTok. Interested in becoming a member of the Essence of Health Coaching Program?
Well head on over to www.eohcoaching.com. The Essence of Health is in you.
Welcome to the Essence of Health Tea Time podcast. I am your host, Dr. Shayla Toons-Whithers.
(00:15):
As a double board certified family and obesity medicine physician with over 12 years of experience
in medicine, I teach motivated individuals how to achieve their desired quality of life
while preventing and reversing chronic diseases. It's tea time!
(00:36):
What part of your health journey is most challenging? Is it the actual effort of sticking to a plan?
The cooking and the meal planning? The exercise routine? Not enough time for everything you
think you need to do? Or the confusion of it all? If you say yes to any of these obstacles,
(00:57):
then keep listening to learn how you can smash these problems just by checking your email.
You check your email inbox every day already, but what if checking your inbox brought you
better health instead of the stress it sometimes can bring? Well, I have news for you. You
can improve your health, get a jump start on improving your health conditions, and start
(01:20):
to feel like a better version of you just by checking your email inbox over the next
five days when you join the free Nourish and Flourish 5-Day Challenge. You'll get health
tips, actionable videos, a goal and habit tracker, and healthy recipes every day for
five days. Better health is the best investment you'll ever make, and this is only a small
(01:45):
investment of your time. You have nothing to lose, but everything to gain. The Nourish
and Flourish 5-Day Challenge was designed to set the foundation for healthy habits for
life. Say yes to yourself today and sign up now at drshayla.com forward slash nfchallenge.
(02:06):
I'll also place these details in the show notes. The essence of health is in you. See
you in your inbox. Are you tired of trying diet after diet only to feel more frustrated
and exhausted than when you first started? What if I told you the solution isn't another
(02:26):
restrictive eating plan, but a comprehensive approach that actually works with your body
instead of against it? I'm Dr. Shayla, physician and metabolic health coach. I've helped countless
individuals break free from the cycle of insulin resistance using my evidence-based methods
shared within the Mind-Body Balance Collective. The doors are open for you to join us today.
(02:52):
The Mind-Body Balance Collective is more than just a program. It's your complete roadmap
to sustainable health, combining plant-based nutrition, intentional movement, and mindfulness
strategies that fit into your real life along with daily interactive support. Ready to transform
your health and finally feel like yourself again? Well, join us in the Mind-Body Balance
(03:15):
Collective today. Head on over to drshayla.com forward slash mbbc and take charge of your
health today. It's Tea Time. I want to remind you that the information and resources shared
here on the Essence of Health Tea Time podcast are for informational purposes only and should
(03:36):
never be used as a substitute for direct medical advice from your doctor or other qualified
medical provider. This information and resources are not intended to diagnose, treat, nor cure
any type of disease or health condition and does not serve as medical advice for you.
Now, sit back and get this tea. This is the time of year where the days grow shorter,
(04:01):
the time on our clocks change, and outside temperatures begin to fall. As this shift
in environment occurs, for many individuals, a shift in their mood and energy levels will
also occur as well. This phenomenon is called Seasonal Affective Disorder or SAD. And you'll
hear me use both Seasonal Affective Disorder and SAD interchangeably throughout this episode.
(04:26):
So just stay with me. A bit of solidarity to hear about SAD is that it affects approximately
5% of adults in the United States. That's around 10 million people. So this topic is
likely important for you, a family member, a friend, colleague, or all of the above.
(04:47):
Women are four times more likely to be diagnosed with SAD than men. And symptoms tend to last
about 40% of the year with the fall and winter months being the most common time of onset
and lasting throughout the spring. But keep in mind that some individuals may experience
Seasonal Affective Disorder in the summer months, but this is less common. On today's
(05:10):
episode of the podcast, I'll be spilling the tea on SAD, including the connection between
our food and our mood, essential nutrients to keep your mood optimized through the season,
and some strategies to get you to feel better sooner, even if you are affected by SAD. Now,
Seasonal Affective Disorder is a form of depression, sometimes thought of as the winter blues.
(05:34):
This condition has been found to be more prevalent in regions farther from the equator. You may
be wondering why. Well, let's throw a bit of biochemistry into our discussion here.
Regions farther away from the equator experience significantly shorter daylight hours during
the winter months, leading to reduced exposure to sunlight, which can disrupt the body's
(05:56):
natural circadian rhythm and potentially affect mood regulating chemicals within the body
like serotonin, dopamine, and melatonin, contributing to depressive symptoms associated with SAD.
Now, I'm going to give you the tea in more detail on each of these mood regulators. Serotonin
is known as one of our happy hormones. Research has shown that sunlight actually affects levels
(06:22):
of molecules within our bodies that usually help to maintain normal serotonin levels.
However, in the winter months, when we experience less daylight hours, this process can develop
some dysfunction, contributing to lower serotonin levels. So, less of that happy hormone. Dietary
interventions can help you to maintain optimal serotonin levels. One group of foods I recommend
(06:47):
for this is tryptophan-rich foods. Tryptophan is an amino acid that the body uses to produce
the hormone serotonin, and it works even better in the body when consumed with healthful carbohydrates.
You've probably heard about getting tryptophan from turkey, but here's the good news. There
are healthful plant-based sources of tryptophan, including dark leafy greens, sunflower seeds,
(07:12):
watercress, soybeans, pumpkin seeds, mushrooms, broccoli, and peas. Using these foods to enhance
serotonin synthesis leads to improved emotional stability, sleep quality, appetite regulation,
and social behavior, meaning you're a more friendly person to be around as well, which
(07:34):
is important for developing healthy relationships that are also vital to your mood. Some studies
have shown that by eating tryptophan-rich foods alongside complex carbohydrates, one
can significantly increase their serotonin levels by up to 40% compared to consuming these
food types separately. So in terms of the carbohydrate plus tryptophan combo, which is needed
(07:58):
to optimize your absorption, here's some ideas. Try whole grain toast with a bit of sunflower
seed butter spread across it, or try a bowl of still-cut oatmeal with some pumpkin seeds
sprinkled on top. Try a bowl of brown rice with broccoli and dark leafy greens. You get it.
Now, dopamine is our next mood regulator on deck. Dopamine is considered to be our reward
(08:24):
neurotransmitter that influences motivation and pleasure. Studies show that dopamine production
can be affected by both seasonal changes, dietary factors, and environmental and stress-related
factors. Think about it. During the winter months, as we approach the holiday season,
there's quite a bit of excitement for adults, kids, and kids at heart alike. So while one may
(08:48):
get a lot of pleasure and reward keeping their dopamine levels high throughout the beginning of
winter, as the new year approaches, there tends to be an opposite effect with increased stressors
like the changes that the new year may bring, which may not necessarily be positive for some
individuals. And low dopamine levels can make you feel tired, moody, unmotivated, and contribute
(09:12):
to conditions like depression and fat. Optimized dopamine production results in better motivation,
improved pleasure response, enhanced reward-seeking behavior, meaning that you'll make better life
choices, and increased goal-directed activities. So it's important to stay optimistic, keep some
(09:33):
motivation, pleasure, and excitement in your days, even through the fall and winter months.
What you eat can help. Magnesium and tyrosine helps your body to naturally produce more dopamine.
So eating more tyrosine-rich foods like tofu, tempeh, lentils, and pumpkin seeds, and more
(09:55):
magnesium-rich foods like almonds, quinoa, black beans, and avocado can do a body good by supporting
dopamine production and boosting your mood. More good news, approximately 30 to 40 percent of the
dietary magnesium that we consume is actually typically absorbed by the body, meaning you're
not putting much to waste. Tyrosine absorption can be increased by consuming foods rich in vitamin B6,
(10:21):
pyridoxine, and folate like spinach, bananas, pistachios, and sweet potatoes. See, this isn't
challenging. We just have to be intentional with our health and our dietary choices.
Melatonin is one of our other mood regulators on deck to discuss today. No, I'm not telling you
(10:41):
to go grab your bottle of melatonin sleep aid and be done. First, because I want you to stay awake
through this episode and get all of this good tea, and I want you to understand that the relationship
of our food and mood as well. Now, yes, melatonin is one of our sleep regulating hormones that
(11:01):
responds to light exposure and can be influenced by certain foods and nutrients. Proper melatonin
regulation is crucial for managing fat symptoms as sleep disturbances often exacerbate one's mood,
including this particular condition. Too much melatonin produced in daytime hours due to getting
(11:23):
darker outside earlier this time of year can cause you to feel more tired when you may still need to
be working. However, melatonin is light regulated, meaning keeping too many artificial lights on
throughout the evening from your television or your handheld device can turn off your natural
melatonin production, causing you to have trouble sleeping, which in turn can put you on a poorly
(11:47):
regulated sleep cycle, further contributing to depressed mood. Your dietary intake of certain
foods, including nuts like almonds, pistachios, and walnuts, tart cherries, mushrooms, pineapples,
and oats can aid your body in producing more natural melatonin to improve your sleep and
imbalance your mood. And remember those foods I previously mentioned that improve your magnesium
(12:14):
intake. Add those with these melatonin rich foods and you should feel pretty calm and comfortable
at that time. If you're frustrated with your weight, taking more medications than you like to,
have been told that you are at risk for the development of a chronic preventable disease,
or just are not feeling in the best of health, then I'm talking to you. Why? Because you're tired of
(12:39):
fat dieting, you know it's time for a change, and you want a sustainable plan to improve your health.
If you have found yourself at this place in life, well I have developed a program that's just for
you. It's called The Essence of Health and it's your prescription for transformation. My goal with
this program is to give you the tools needed to create sustainable lifestyle changes within a
(13:04):
group coaching setting along with one-to-one individualized coaching to give you a personalized
path to health that's just for you. The benefits are priceless, so join today. Head on over to
eohcoaching.com to learn more. The Essence of Health is in you. This leads us to the tea on
(13:28):
timing, and that'll be important for a balanced stress-free day to improve your seasonal effective
disorder. Our mood regulators serotonin, dopamine, and melatonin can be optimized for even more
effectiveness in mood regulation with strategic timing. Now in the morning, start your day with
some pep in your step. Focus on dopamine-supporting foods to boost motivation. This can look like a
(13:54):
tofu scramble with black beans and avocado for optimizing magnesium and tyrosine, those building
blocks of dopamine. Or a hearty bowl of breakfast quinoa with pumpkin seeds would also work as well.
Now in the afternoon, you want to prioritize serotonin support here. Remember, tryptophan helps
our body to produce more of this happy hormone serotonin, but we don't want to have an afternoon
(14:20):
crash in our energy levels, so choose helpful, energizing sources of tryptophan. Try a spinach
salad for lunch and top it with some peas and sunflower seeds. Or a bowl of organic tofu cubes,
brown rice, and broccoli topped with your favorite sauce. This combination of serotonin-supporting
foods along with complex carbohydrates not only helps your body with absorption of these vital
(14:47):
nutrients, but also helps to balance your blood sugar, keeping you feeling full, focused, and happy
throughout your afternoon. And without the moodiness and fatigue that sugar spikes and
crashes can cause when we consume more processed carbs and sugar. Now in the evening, you want to
transition your intake to more melatonin-supporting foods. The goal at this time of day is optimizing
(15:12):
your nutrition in a way that propels your body towards quality sleep to support your mood.
This can look like a Thai-inspired dish with an almond butter sauce or a dessert of frozen cherries
or frozen pineapples. Now let me tell you about a little product that I just love. It's called the
Ninja Creamy. Now the Ninja Creamy folks are not paying me for this advertisement, and if you're
(15:35):
listening, anyone from Ninja Creamy, hey, come talk to your girl. But I love the Ninja Creamy
because it is a great way of having a natural dessert that's also sugar-free. For instance,
you can take pineapple, you can take it fresh, or you can even use a can of pineapple, the kind
that's not placed in any syrup, but it's just in its regular water or in its own juice. But just
(15:57):
put it in the freezer, and then you put it in the Ninja Creamy, and it turns it into actual
natural ice cream. No sugar added, but it's naturally sweet and makes for a great dessert.
So put it on your holiday shopping list or tell somebody to get you one for a holiday gift. It'll
be perfect. Now it has been shown that by aligning your meal timing with your natural circadian
(16:20):
rhythms, you can improve mood and energy levels, especially for individuals challenged by SAD.
Now here are a few tips to keep in mind overall with meal timing. Eat within a 10-hour window.
This prevents taxing your body to digest foods at times when it actually should be resting.
Have breakfast within two hours of waking. These morning nutrients are essential to starting your
(16:44):
day on a positive note. Avoid large meals close to bedtime. This is also to prevent overtaxing
your body with trying to digest all of that food at a time when it actually should be resting.
Then maintain consistent meal times. This helps to set your body on a helpful sleep-wake cycle.
Now if you're new to the Essence of Health Tea Time podcast, this may come as a surprise to you.
(17:09):
But if you've been listening and over the past couple of years, then you're aware of how powerful
our nutritional intake can be for our overall health and wellness. Food can heal. All it takes
is mindful choices as I'm sharing with you here today. Now let's chat about those foods that may
(17:29):
not be as helpful if you're challenged with seasonal affective disorder. Understanding which
foods that can worsen that symptoms is crucial for managing this condition effectively. These
particular categories of foods can impact mood regulation, energy levels, and seasonal depression
symptoms alike. One is refined sugars and simple processed carbohydrates. Studies show that there's
(17:55):
a strong correlation between high sugar intake and increased depression risk. This category of foods
can also contribute to anxiety and lack of focus, thereby worsening your sad symptoms.
Refined sugars and simple carbs trigger those rapid blood sugar fluctuations that are previously
mentioned that can contribute to moodiness and fatigue. This category of foods can also
(18:19):
disrupt insulin sensitivity and contribute to insulin risk. This category of foods can
cause insulin resistance, which in turn can cause weight gain by disrupting your hunger hormones and
sleep-wake cycle. Refined sugars and simple processed carbs have also been shown to interfere
with our mood regulators that we've been discussing. While you may feel a short-term
(18:42):
boost when you have that afternoon piece of candy, chronic sugar consumption can alter the brain's
neurotransmitter systems and affect the brain's balance of your mood regulators, which may impact
your brain response to stress, reward, and emotions. So steer clear of those sugary holiday desserts,
refined pasta, candy, sodas, and sweetened beverages. While they may momentarily make you
(19:08):
feel great, the long-term risk to your mood just isn't worth it. Try helpful alternatives like
fresh fruit, sweet potatoes, cinnamon spice foods, and roasted root vegetables for those sweet
and sour savings instead. Processed foods, even beyond processed carbohydrates, can be
counterproductive for managing your condition of seasonal affective disorder. Now this category of
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processed foods can cause an increase in overall systemic inflammation, making you feel more achy
and unwell. It can disrupt your gut hormone balance, which has been shown to contribute to mood
disorders, can affect nutrient absorption, which we just discussed how important nutrient absorption
is in maintaining a healthy balance of our mood for our mood regulators. Processed food can cause
(19:57):
more intense mood swings and worse than energy fluctuations. So steer clear of trans fats that
are commonly found in packaged snacks on the shelf. Steer clear of artificial additives like
chemicals, preservatives, nitrites, and food colors, as these have been shown to disrupt our
gut health balance and our brain health by disrupting neurotransmitter function, which can
(20:20):
even contribute to mood changes, memory and focus challenges, all of which are not helpful in
improving seasonal affective disorder. Now alcohol is another category which can have negative
effects on fat. Alcohol has been shown to contribute to sleep disruption, disrupt our sleep weight
(20:41):
cycle balance, and interfere with our quality of sleep by disrupting our rapid eye movement or REM
level of sleep. Findings from the Sleep Foundation showed that moderate alcohol consumption, which is
two drinks for men and one drink for a woman, decreased sleep quality by 24%. And we already
(21:02):
know that adults already don't get an adequate amount of sleep. So less sleep plus poor sleep
equals a recipe for one's worsening mood. Some additional considerations for alcohol consumption,
particularly at the time of year when sad is most common. One, avoid evening consumption of alcohol.
(21:24):
We already know that it will get dark outside earlier, disrupting your body's natural ability
to regulate your mood regulators within your brain. So adding a nightcap to your day will only further
disrupt this process. Two, weekend binge drinking can also be more particularly concerning this time
of year due to seasonal sporting events and holiday events. So be mindful of the part that this may
(21:50):
play in your mood and your overall wellness this time of year. Studies have shown that it can take
weeks to months to restore the balance of our mood regulators after use of alcohol, especially after
heavy alcohol use. So this season's holiday celebration can feel a prolonged challenge with
your mood as we get deeper into the winter months. So this season, try some non-alcoholic
(22:14):
alternatives like herbal tea, cider, kombucha, or sparkling water with fruit. Now here's more good
news. There are some things you can do right now to help boost your mood this season. One is light
exposure optimization. Bright light therapy has been shown to improve seasonal affective disorder.
(22:35):
You can try a morning light routine, getting exposure to light within the first 30 to 60
minutes of waking. This also helps that balance of melatonin to work better when you actually need it
at night. Remember, it's turned down in your body with exposure to light. Direct sunlight is optimal
if you live in an area where direct sunlight is possible upon waking. So open up those blinds,
(23:00):
go outside on your deck, and soak a bit of it in. Now if you do not live in an area where direct
sunlight is possible, you can invest in a light therapy box to try. Working at your desk near
windows or taking a morning walk outdoors when the sun does arise in your area can also be helpful.
Another tip is movement and exercise. Exercise and active movement has been shown to naturally
(23:25):
increase our happy hormones of serotonin production, boosting your endorphin levels,
which in turn is helpful in releasing more dopamine and makes you feel more rewarded and pleasure.
Active movement and exercise have been shown to enhance energy levels, reduce stress hormones,
and improve sleep quality, all of which are essential in treating seasonal affective disorder.
(23:48):
Take this up a notch by getting your exercise outdoors to also get some light therapy as well.
Aim for at least 150 minutes per week of active movement and two to three sessions of strength
training, as this is in accordance with recommendations for your overall health and wellness.
Next is social connections. One more lifestyle recommendation that I wanted to share with you
(24:13):
is the importance of social connections. As I feel this is often unaddressed or inadequately
addressed within the realm of its impact on our mental health and our mood, social isolation has
been shown to be a contributor to that. Think about when it's really cold outside. Sometimes
businesses may close earlier or for many of us we just don't want to venture outside because
(24:35):
it's just too cold. But this lack of social connection can actually affect one's mood.
Social engagement and connectedness can decrease loneliness, reduce stress, and trigger the release
of endorphins to boost happiness. So put a weekly activity on your calendar that gets you out of
your house. Schedule a routine family gathering or weekly friend meetup for brunch. Volunteer
(25:00):
during the holidays at community events. Take a new fitness class at your local gym. Or even hop
online to join a virtual community group that may share a similar interest of yours. Don't weather
this season alone. Engage with others. Seasonal affective disorder can be debilitating, but with
some support and these dietary and lifestyle strategies in your pocket, you can thrive this
(25:25):
season. In addition to the tea that I've shared with you today, don't forget or overlook the
importance of reaching out to your doctor if you are not doing your best as medication options
are available and are very highly effective treatment strategies as well. Managing seasonal
affective disorder requires a comprehensive approach and by making informed dietary choices,
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maintaining consistent healthy eating habits, and prioritizing yourself and your health,
you can better support your mental health and your overall wellness during the challenging months of
SAD. Now if you are in need of emotional support or are having painful thoughts, you are not alone.
For listeners in the United States, you can call or text the National Suicide Prevention Lifeline
(26:14):
at 988-SOMEONE-IS-THERE 24-7 to help you in your time of need. For our international listeners,
support is available for you as well through the International Association for Suicide Prevention.
Just go online to www.iasp.info and visit their resources section for the hotline in your country.
(26:36):
I'll be sure to put all of this information in the show notes so that you can have it readily
available on hand during your time of need. Remember, the Essence of Health is in you.
(27:11):
Essence of Health Wellness Clinic on Facebook, Instagram, and YouTube and at doctor.tw
at e-o-h-w-c on TikTok. Interested in becoming a member of the Essence of Health Coaching Program?
Well head on over to www.eohcoaching.com. The Essence of Health is in you.
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