Light Therapy and Its Uses

"Light therapy", sometimes known as Phototherapy, is a popular treatment for Seasonal Affective Disorder (SAD). In Light Therapy, the subject is exposed to certain ranges of light wavelengths - generated by either lasers or LED - or very bright, full-spectrum light, for a set period of time. Not only has phototherapy proven effective in treating Seasonal Affective Disorder, but for some people it has shown significant improvement for Delayed Sleep Phase Syndrome. Light Therapy has further been seen to show improvement in certain skin conditions such as Psoriasis, as well.

Full sunlight is preferred for SAD. Other treatments are based upon infrared light exposure. There are a number of products (such as light boxes) using very intense artificial illumination that have been shown to be effective for SAD. A quality light lamp or light box must provide at least 10,000 lux directed at the user's eyes, yet filter out UV radiation which can injure the eyes.

When treating Delayed Sleep Phase Syndrome, the light must be provided as soon after arising as possible to achieve any effect. Some users have reported success with lights that turn on shortly before waking.

Phototherapy is also used as a treatment for Jaundice in newborns, because light aids the breakdown of bilirubin in the skin.

The History of Seasonal Affective Disorder as a diagnosis

Winter depression (or winter blues) has long been recognized as a common ailment in Scandinavians. Doctors have estimated that approximately one fifth of all Swedes suffer from Seasonal Affective Disorder, and it is believed to be hereditary.

SAD was first described in the sixth century AD by a Gothic scholar named Jordanes. In his book, Getica, he described the ailment when discussing the inhabitants of Scandza (Scandinavia).

In the United States, the diagnosis of Seasonal Affective Disorder was first suggested by one Norman E. Rosenthal, MD. His work was based on personal observations of his own seasonal adjustment when moving from South Africa to New York. Like Jordanes, Dr. Rosenthal has published on the topic.

Since the 1990's SAD has come to be recognized as a real, treatable mood disorder by general consensus among western medicine practitioners.

The Cause and Treatment of Seasonal Affective Disorder

Correlations between state of mind, degree of energy and time of year are well-documented. Especially in high latitudes (50°N or S) people commonly experience lower energy levels during the winter. Colds and flu season peaks during this time, and many get less outdoor exercise at this time of year.

"Winter depression" is thought to be related mostly to an absense of light as opposed to changes in temperature. Because of this, Seasonal Affective Disorder can be found even in mid-latitude places with mild winters, as is the case with Seattle. Extended periods of cloudy weather can also trigger SAD. Incidents of general winter blues can usually be lessened or alleviated by working out and additional outdoor activity, especially on sunny days. SAD, however, is more serious, sometimes resulting in clinical depression, which may require hospitalization.

Various causes have been suggested. One theory is that SAD is related to a lack of serotonin and that exposure to full-spectrum artificial light may improve the condition by stimulating serotonin production. Another theory is that melatonin produced in the pineal gland is the primary cause. There are direct connections between the retina and the pineal gland however some studies show that melatonin levels do not appear to differ between those with and without SAD. Light therapy appears to be effective in treating SAD, but the exact mechanism of the effect is still unknown.

"Full-spectrum" light bulbs and "sunlight lamps" are available for those suffering from Seasonal Affective Disorder. The most accepted light therapy is the use of a bright light box for 30-60 minutes each morning. Light boxes are far more bright than standard light bulbs.

Recently, one much reported study seemed to indicate that focusing a bright light behind an affected person's knees would be helpfull, however when this was attempted in a large-scale study, this was disproven.

Medication is a more recent treatment. SSRI (selective serontonin reuptake inhibitor) treatment has been proven an effective treatment for a Seasonal Affective Disorder. SSRIs are antidepressants such as Prozac, Zoloft and Paxil.

Controlled studies have also shown "dawn simulation" to be as beneficial as bright lights in treating SAD, but with less side effects and more convenience. A special device called a dawn simulator slowly brings up standard bedside lamps during the hour before the individual wakes up.

Do You Have SAD (Seasonal Affective Disorder)?

By contributing author Brenda Hoffman

If you find yourself feeling SAD as the days grow shorter, you may have Seasonal Affective Disorder (aka Winter Depression). This medical condition is caused by insufficient exposure to sunlight resulting in low levels of melatonin and serotonin, abnormalities of cortisol, carbohydrate craving, weight gain, and sleep disturbance.

Seasonal Affective Disorder usually begins at the end of October when we set our clocks back an hour (Daylight Saving Time). This change in time makes the shorter daylight hours even more apparent which causes us to feel SAD. We are then likely to continually feel SADder as the season progresses. Some of the many symptoms of SAD include:

1. Change in sleep patterns.


2. Oversleeping but not awaking feeling refreshed.


3. Inability to get out of bed.


4. The need for afternoon naps.


5. Depression which includes feelings of despair, misery, guilt, anxiety, hopelessness, etc.


6. Normal tasks become frustratingly difficult.


7. Withdrawal from friends and family.


8. Avoiding company.


9. Crankiness or irritability.


10. Lack of feeling/emotion.


11. A constant state of sadness.


12. Lethargy or decreased energy, making everything an effort and thus resulting in decreased productivity.


13. Physical ailments, including: joint pain, stomach problems, lowered resistance to infection, weight gain, premenstrual syndrome (worsens or only occurs in winter)
14. Behavioral problems


15. Changes in appetite, including: increased appetite and carbohydrate craving (15.) A loss of interest in sex


16. Difficulty concentrating resulting in unaccomplished tasks

If you feel that you have Seasonal Affective Disorder, you should know that you're not alone! SAD affects approximately 10 million people in the United States alone. Women are three times more likely than men to suffer from this disorder. People who live in colder climates also have a higher incidence of SAD. So, should you happen to believe that you're suffering from SAD, you should first check with your doctor, but do know that there are some treatments available. These include:

1. Eating a low fat diet, without too much protein.


2. Taking a daily vitamin that contains magnesium, B complex, and minerals.


3. Eliminating caffeine.


4. Reducing stress.


5. Eliminating refined sugars and flours.


6. Taking part in aerobic exercise (ie walking).


7. Taking Saint John's Wort.


8. Spending 30 minutes per day in the sun and fresh air.

---

About the Author:

Reverend Brenda Hoffman, is ordained by the Universal Life Church, and has been delivering holistic health and wellness advice for over 7 years since receiving a BA in psychology. As a home-based professional and mother of 1, she operates a holistic wellness network. She invites you over to http://www.yourhealthyfamilyhome.com/

How to Supercharge your Energy Levels through Exercise

by contributing author Paul Reeve

Your energy levels will depend on several factors, including genetics, nutrition, sleep habits, and emotional stress. Some of these you have no control over But there is one VERY important factor that you do have control over and that is your ability to take part in physical exercise.

Need a source of vast power and energy?

Look no further than your gym.

The link between physical fitness and energy is so strong, that doctors have lately been prescribing exercise as treatment for chronic fatigue, depression, seasonal affective disorder (SAD), and insomnia, for instance.

If sufferers of the most stubborn kind of fatigue can be energized with exercise, imagine what can do for those of us who experience ordinary, every-day fatigue.

Feel Great At Mid-Afternoon

Your brain thrives on oxygen. Blood transports oxygen to the brain, so the greater blood flow to the brain, the greater the oxygen supply the brain has. As you increase your heartbeat with a vigorous workout, more blood surges through the brain, more oxygen gets absorbed by your brain cells, and you feel more mentally alert and energetic.

Experts point out another long-term cause-and-effect relationship between exercise and blood flow to the brain: as you continue exercising, the number of capillaries (small blood vessels between your arteries and veins) throughout your body will grow. More blood flow through your "pipes" means more oxygen will be supplied where you need it.

Regular exercise also keeps the pipes clear and circulation healthy by preventing atherosclerosis (buildup of plaque). Regular exercise can actually REVERSE atherosclerosis when combined with a healthy nutrition plan. When you have atherosclerosis in check, your brain is virtually guaranteed for the rest of your life.

Blood also carries glucose, the simple sugar that's the primary fuel source for your entire nervous system of which the brain is the command center. Glucose's production starts the metabolism of carbohydrates. Various enzymes, plus your body's ability to use glucose to produce ATP, the more important energy chemical in the body, control this production. When you exercise, you increase the level of those enzymes and their activity.

In other words, when you exercise regularly, you boost your enzymes, resulting in more glucose, and your body is more efficient in using the glucose. You get a larger supply of ATP, which helps fight off the mid-afternoon energy drop-off.

Increase Metabolism

It's no secret that strength trainers are firmer and stronger than sedentary folks. How could it be otherwise?

Resistance exercise builds muscle, pure and simple. The more muscle you have, the higher your metabolism, and the more calories you burn even at rest.

So why does "strong and toned" equate to more energy?

For starters, heavy people have to lug around more weight all day long. When the overweight climbs a flight of stairs, do yard work, or even just carrying the garbage can to the curb, they're also carrying that excess weight, making almost everything they do more exhausting.

Better-conditioned muscles make every task that much easier, regardless of body weight. When you exercise, your ability to use muscle fibers is increased. So you require less effort to perform any physical task.

A strong body also has a stronger immune system. Being sick drains us of energy, and exercise, by boosting immunity, staves off illness. Recent research has shed light on why the strong may get sick less often and recuperate faster when they do get sick: exercise increases the activity of natural killer cells in the bloodstream.

Less Stress

A great deal of research supports that weight lifting is one of the most effective means of battling depression and stress. One of the main fatiguing factors of depression and stress is lack of sleep. In a recent Stanford University study, formerly sedentary insomniacs who began to exercise fell asleep 15 minutes faster and were able to sleep an hour longer than they had before becoming active.

Boost Brain Fitness

To this point, we've been talking about the benefit of exercise on mental energy. But is it possible that being in shape might translate to even greater mental benefits, such as increased intelligence, creativity, memory, or reasoning ability? It's very possible.

Studies show that both factors of mental stimulation and exercise were contributing to the increase of the brain's learning centers in different ways. Mental stimulation results in more synapses (the little gaps between brain nerve cells that enable them to communicate with one another), while exercise increases the number of capillaries in the cerebellum and cerebral cortex (two areas of the brain crucial to intelligence.)

Take a Walk

Medical research results could hardly be clearer: Taking a walk is one of the best ways to take charge of your health. A study in the Journal of the American Medical Association (February 11, 1998) showed that walking briskly for half an hour just six times a month cut the risk of premature death in men and women by 44 percent. A study in the New England Journal of Medicine (January 8, 1997) reported that men 61 to 81 years old sharply reduced their risk of death from all causes, including cancer and heart disease, by walking two miles a day. Other research has shown similar results for women.

Recent studies have concluded that moderate amounts of exercise - including walking, jogging or using a treadmill for one hour, four to five times a week - can turn back the aging clock 30 years for middle aged men.

Consistency is probably the most important part of your workout. The more committed you are to walking all or most days of the week, the healthier you'll be. Remember that short walks are better then none at all. Health, like life, is a journey. All you have to do is take the first step.

---

About The Author

Paul Reeve is a Personal Trainer responsible for training individuals one-on-one and assisting them in achieving their health and fitness goals and providing them with guidance, support and motivation. Presenter and lecturer for Fitness Professionals, Sports Organizations, Sport Coaches, Corporate and Community Organizations. Webmaster for http://www.treadmilladviser.com - providing informed advice on exercise treadmills.

How to Beat the Winter Blues

By contributing author Penny Williams

Nutrition Hints for Beating Seasonal Affective Disorder

Do you feel you suffer from the winter blues, or Seasonal Affective Disorder? Do you get those down feelings as soon as the clocks go back? Well you're not alone. It's estimated that 1 in 10 people in the UK suffer from the winter blues (approximately 6 million people).

So, what's this got to do with nutrition? Well, simple changes made through diet, supplements and lifestyle could really make the difference to how you feel.

There are two likely reasons for feeling blue in the winter:

1. Less exposure to sunlight causes brain levels of serotonin - the 'happy' transmitter - to fall (light stimulates the brain to produce serotonin).

2. You might not be eating so well (less fresh salads/fruit etc) and so not getting enough mood boosting nutrients.

The two most common factors associated with winter blues are: having less energy (wanting to hibernate); and just feeling low or depressed (just can't be bothered). Other issues, such as increased stress (especially leading up to Christmas) and increased bombardment from cold and flu infections, can all play a part.

So from a nutrition point of view we need to eat foods for high energy - foods that give the best 'miles per gallon'. These foods are - unprocessed, organic, nutrient-rich whole foods such as apples, pears and berries and all vegetables, and also whole grains (oats, brown rice, wholemeal bread), beans and lentils. If half your diet consists of these whole foods, you are on the right track for natural energy. Avoid processed foods and refined carbohydrates such as white bread, biscuits, cakes and white rice.

To improve mood we need to look at foods that increase levels of serotonin, the brain's 'happy' neurotransmitter. A protein called tryptophan is converted in the body to serotonin, so we need to increase our intake of foods rich in tryptophan. This can be found in foods such as fish, turkey, chicken, cottage cheese, avocadoes and bananas. Also, eating foods rich in omega 3 essential fatty acids (found in oily fish such as salmon, mackerel and tuna, and also in seeds) is thought to stave off depression as it acts on serotonin function in the brain.

If the thought of eating lots of vegetables, fruits and whole foods seems difficult in the winter, think of making lots of warming soups, casseroles, hot berry desserts. Also, use what's in season - all those root vegetables, carrots, swedes, celeriac, turnips, leeks and onions. Try combining a selection with some vegetable stock and brown lentils to make a wholesome soup or casserole (add fresh/dried herbs for extra flavouring); and follow it with a delicious apple and berry crumble. Comfort food can be nutritious and can help you get out of the winter blues!

---

Author Info:

Penny Williams is a nutritional therapist. She writes regularly for the LifeFirst - Dedicated to Wellness newsletter. If the links aren't working, paste this address to your browser bar: www.lifefirst.info

What is a Light Box?

by contributing author Robert Brown

Introducing Light Boxes And Light Therapy

When I tell people I maintain a website about light boxes, the response I often get is: “What exactly is a light box?”

In the simplest terms a light box is a type of light that uses a low-watt diffuse bulb to spread light throughout a small translucent box. They have several different uses.

In art, a light box is used for stenciling, transferring designs or patterns, or tracing. For example, if you’ve ever gotten a tattoo, the tattoo artist may use a light box to trace out the pattern you’ve chosen or drawn for your tattoo with transferable inks, allowing him or her to transfer the pattern to your skin as a guideline before they start drawing on you. Or comic book inkers may use a form of tracing for their art finishing in comic books and graphic novels.

Photography uses light boxes for looking at negatives and slides. With a light box to lay small transparent images on to view, the photographer has a much easier time figuring out what images he or she wants.

Other uses include stained glass design, embossing, quilting, calligraphy, or lettering. Basically, any purpose that requires a form of tracing to transfer artwork from one medium to another can use a light box.

Light Therapy: The Most Popular Use for Light Boxes

Because a light box delivers diffuse, non-straining light in a variety of wavelengths, light boxes are sometimes used to treat Seasonal Affective Disorder (SAD), a form of depression instigated by a lack of sunlight, especially in northern climates. Not only do light boxes deliver full-wave light for therapeutic reasons, they can also deliver UV light.

Regular light used to treat SAD can be much too bright and intense. With constant exposure to bright light, you can strain your eyes. The diffuse light of a light box eliminates many eye strain problems and allows you to expose yourself to light for much longer and with more frequency. And because light boxes deliver light with little or no UV light, it’s a safer way of getting light therapy than exposure to sunlight.

Most light boxes that deliver light to treat SAD should concentrate their light emission on the shorter wavelength blue light naturally delivered by the sun. They should be cool and diffuse, allowing you to stay close to your light box so you can expose yourself to the highest possible amount of light.

Light boxes for SAD therapy should also be large enough to deliver light all over the user, and make allowances for the user’s movements during a normal day. You should be able to mount your light box on the ceiling, which will allow the light to diffuse throughout the room and provide you with the maximum amount of exposure when you want it throughout your day.

You should also be aware of what times of day you should use your light box. Your therapist or physician should be able to tell you what the ideal times are, and you can adjust its location accordingly.

Portable light boxes are also a good idea. Hard-to-use or inconvenient light delivery devices wind up in the closet. A light box on a stand, with a handle so you can easily move it around, is probably your best bet.

---

Author Info:

Robert Brown: For more information about light boxes including links to special deals that can be found online visit: http://lightbox.aclight.com