Winter 2008 Newsletter.

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I have had a very busy time lately so am only just getting around to doing my newsletter. We had a great time at the Health show in Haverfordwest back in October, where there was a wonderful atmosphere. This was made even more memorable by the wonderful music played by the Native American band who were dressed in traditional costume, playing their traditional instruments.

There was a wide variety of therapists all offering free taster sessions that many people enjoyed, including my friend Annette who kindly came along for the day to help me out, so it was nice that she was able to try some of the other therapies out for herself and get something out of the day as well. The taster sessions gave you a taste of the benefits you might feel, promoting the positive impact that natural therapies can have on your health.

My latest news is that I did a promotional event at Shape Shifters (fitness centre on Pier Street ) in Aberystwyth in November which went very well and am quite excited at the prospect of visiting this venue on a regular basis. I will be there on Saturday mornings after the New Year for any clients from the Aberystwyth area, wishing to see me for Food Intolerance Testing and Nutrition consultations. You can also pop in to see me for an informal chat and find out what else I have got going on etc.

 SAD Syndrome

Many of us including me can find the dark nights and long winters hard to deal with but the good news is that there are some simple things we can do to help ourselves feel better and lift our mood. It used to be thought that this ‘Seasonal Affective disorder' was ‘all in someone's head' as it were but SAD syndrome as it is now known is widely recognised to be a very real condition that affects a good majority of people in Britain today.

Anyone affected by Seasonal Affective Disorder (SAD syndrome) will know that this depressive disorder seems to be exacerbated by the lack of daylight which we all experience during the winter months.

There are a wide range of symptoms which include depression, mood swings, irritability, lethargy, cravings for sweet foods and a general feeling of being ‘down in the dumps'. For some people the effect can even stretch throughout the autumn, winter and spring.

The exact cause is not known but lack of sunlight is a likely contributory factor. During the winter months, when the days are shorter, you travel to work in the dark. At lunchtime you don't fancy leaving the comfort of your warm, artificially-lit office to venture out into the wind and rain. Then, come evening time, you leave work in the dark. So, you are not getting any natural light onto your skin.

Genetics can also play a part – some people are just more prone to feeling blue. While some of our friends in the animal kingdom can hibernate during the winter months, regrettably we don't have that option!

So what can you do?

Diet

As ever, diet is one of the first aspects to consider. The obvious things to avoid are stimulants such as tea, coffee and caffeinated drinks as these can put your adrenal glands under stress. (Your adrenal glands are your friends! They help you cope with stress so if they are under stress themselves they won't be able to help you! Try not to abuse them!) Sugary foods and drinks and refined foods upset your blood sugar balance and contain very little nutritional value.

If you suffer from depression your protein need will be greater as the amino acids found in protein foods are converted into serotonin in the brain. Increase good sources of protein such as turkey, chicken and fish (rich in omega 3 essential fatty acids) or, for the vegetarians and vegans amongst you, linseeds.

Other foods to increase are: avocados, beans, bananas, wheat germ, porridge oats, brown rice and wholemeal pasta which are all foods that help to increase serotonin, the brain chemical that makes you feel happy. Water and non-caffeinated drinks such as herb teas can help to keep you hydrated. (Just as important in the winter as in the summer!)

Exercise is vital too

As mad as it may sound, going for a bracing walk in cold winter weather can literally ‘blow the cobwebs away'! Getting out in the fresh air is just as important in the winter as in the Summer. Even though the sun may not be out you will still absorb a certain amount of vitamin D through your skin. It is important to get out and get as much natural light as possible which will help to lift your mood.

Exercise produces endorphins – those wonderful chemicals that make you feel good. Choose something that you enjoy doing. I find yoga very helpful as the breathing exercises help to oxygenate the brain and make you feel better and more relaxed.

Full Spectrum Light Therapy

One interesting therapy is full spectrum light therapy, designed to replicate natural sunlight, which has been used to treat SAD syndrome with good results. As well as light boxes and visors there are also bodyclocks. These work by using your body's natural response to sunrise and sunset to help synchronise your sleep/wake pattern. Each morning the light comes on very slowly (imitating sunrise) so your body responds to the increased light levels around you, subconsciously, and you wake up feeling refreshed. The lights can be expensive but may be worth a try. Visit www.outsidein.co.uk to learn more about what's available.

H erbs and supplements can help .

Passiflora is a wonderful herb that has been described as a ‘hug in a bottle'. Its gentle sedative action on the central nervous system helps to alleviate nervous tension, depression and anxiety. You can obtain it in tincture form which is easy to administer. Take 20 drops in some water 2-3 times per day. Along with its anti-anxiety effects the alkaloids contained in Passiflora are known anti-depressants, gently elevating levels of neuro-transmitters in the brain and balancing mood.

5-HTP is a building block of serotonin, which is the "happy" hormone. Low levels of serotonin are believed to be responsible for mood swings and depression in some people. While anti-depressants work by keeping the serotonin your body produces circulating in your brain, 5-HTP can help your body produce MORE serotonin and in theory help keep your levels higher.

The suggested dose for 5-HTP is anywhere between 50mg to 400 mg a day. I would suggest trying 50mg twice per day to start with and see what improvements are felt at this level.

N.B. You shouldn't take 5-HTP if you are already on anti-depressants without talking to your doctor .

Avena sativa (oats) is a plant rich in the B vitamins that are essential for a healthy nervous system. The Scots, with their long dark winter days, have long counteracted the negative feelings with a plate of porridge each morning! It is a wonderful tonic for the nerves and has a calming and restorative effect.

So you see, you don't have to feel blue during the winter months. Just try some of these tips and you could be feeling bright again!

Events and promotions

If you know of any events happening near you that have a health / holistic connection that you would like me to promote in further newsletters, just e- mail me with the relevant details and I would be happy to do this.

info@seekingbalance.co.uk

 Cawl y celt – Is a new local based company, based in Tregaron that produces home - made vegetarian soups using local produce bought from farmers markets and the herbs are home grown. Flavours change with the seasons and the availability of fresh vegetables. All soups are preservative and additive free and most are suitable for those on dairy and gluten free diets.

Contact Iona Davies on 07786 393 285

 A Happy New Year to you all!

Health and happiness

May Lauder