According to the Environmental Illness Resource (www.ei-resource.org):
"The less sunlight you are exposed to during the winter month, the more likely you are to develop SAD to some degree. This is because sunlight helps to regulate a multitude of hormones and neurotransmitters that control the body clock and have strong effects on mood and behaviour. Two of the main players are melatonin and serotonin. When the sun goes down the pineal gland signals the production of melatonin to increase, which in turn signals the body that it is time to sleep. In the morning when sunlight enters the eye, the pineal gland signals production of melatonin to decrease and that of serotonin to increase. Serotonin wakes us up and keeps us in a good mood, bringing emotional stability and allowing us to see the sunny side of life! Sunlight hitting bare skin is also very important. The body requires sunlight on the skin to be able to produce vitamin D, which has important mood modulating properties of its own, as well as playing a role in influencing other important chemicals."
Vitamin D therefore has a big part in regulating our emotional well being and in turn, our outlook on life. The farther away from the equator we live, the less sunlight we are exposed to. Yes, ordinarily when we grow up in a certain environment we become acclimated to that place but in this day and age people move frequently and often move great distances which has an effect on their bodies. For example, I had a friend once who moved to Eastern Washington from Georgia, where he had lived all his life. Within three years he decided to move back to Georgia because he could not acclimate to the dry climate. He didn't like the dry skin, his sinuses were dry and he was sick quite often. Now, when I go to Georgia or Florida or anywhere on the South Eastern coast, I literally suffer extensively from the high humidity and heat because I live and have grown up in a much more dry climate. I can't imagine that I would even last a year, let alone three years in a climate like that. It is the same with sunlight. There are those who need the sunlight extensively so migrate South in the wintertime if they live in the Northern parts of the United States. With the advancement of light technology, others purchase light boxes and spend time with them each day in order to increase their production of Vitamin D. The older we get, the more we need to pay attention to our exposure to sunlight since we tend to be inside more due to work, illness or disabilities as we age.
Healthy levels of Vitamin D help fight off depression and inadvertently help with anxiety as well. The reason I say inadvertently is due to its effects on blood sugar, which when high can increase levels of anxiety. Our bodies are extremely complex creations and the combination of what is necessary to keep them functioning precludes the idea that vitamins, minerals and other forms of supplementation tend to work in a vacuum. One thing effects another which effects another. Although I support the use of supplements, my main caution to my readers would be to ask this question: Why do I need the supplement? We tend to be a pill popping population and don't ask why we need to take them. In optimum health, our bodies work quite well and if they don't, there is a reason. Treating the symptom isn't always the first course of action. The first thing to ask is why is my body behaving like this?
Healthy blood calcium levels are also maintained through healthy levels of Vitamin D in the body. Blood calcium levels effect the nervous system, blood pH, bone density and enable the body to use calcium efficiently. Our bodies are programmed to live and they have many backup systems that kick in when things go wrong. For example, when we eat a diet high in the wrong kinds of fats, if we don't eat enough fruits and vegetables, it puts stress on the liver and the gall bladder. If the gall bladder doesn't have the proper amount of plant sodium (not sodium chloride or table salt) it is unable to keep the pH levels in our digestive tract at the proper levels. The backup system for that is to pull calcium from the bones...which eventually leads to osteoporosis. So, when one has osteoporosis, it is not necessarily a lack of calcium, it can be a lack of plant sodium which we can get from any celery stick, which then results in calcium loss to the largest calcium holding organ in the body...the skeleton. The question of why is an important one because if you understand why something is happening, you can get to the appropriate cause and correct it.
As mentioned above, Vitamin D3 has an effect on blood sugar. Although it seems that more research needs to be done on this subject, it is suggested that there is a correlation between the level of vitamin D3 in a person's body and glucose tolerance and/or insulin secretion, especially when they are diabetic.
Image by Pink Sherbet Photography via FlickrSo where do we get Vitamin D3? The most obvious place is from the sun. We want to work with our body's natural mechanisms as much as possible. When we are outside, we are exposed to the sun and most likely we are moving our bodies which is healthy as well. Why do you think that there is a correlation between how much we exercise and how strong our bones are? It is because when we have healthy Vitamin D3 levels promoted by sunlight, calcium is more efficiently appropriated by our body and our bones become healthier. Take a hint from our feline friends....they make an appointment with a sunny spot several times a day and you don't hear about cats with osteoporosis. I know, that may be simplistic but it makes the point!Other places to get Vitamin D is from mackerel, salmon, tuna, cod liver oil and beef liver, however if liver is used as the solitary source you would have to eat eight slices a day according to the USDA. Just as a matter of personal opinion, I can't imagine doing that! Milk is another source, however it is only fortified with 100 IU per cup or 25% of the RDA. The National Institute of Health says only 29% of men and 17% of women are able to satisfy their daily Vitamin D needs through diet alone. Some of that could be because of the nutritional deficiency in our food these days, but that is a story for another time.
Image by lazybone83 via FlickrI would also suggest that in the place of natural sunlight, that you bring natural light, full spectrum light, into your home. Replace as many light bulbs as possible with full spectrum light bulbs...especially the bulbs over the bathroom vanity. Women especially tend to spend time at the vanity putting on their makeup, doing their hair and other necessary functions. Why not use that time being exposed to full spectrum light? If this doesn't do the job, then purchase a light box and use it daily. If you can't find one locally, a company called Full Spectrum Solutions has them. www.fullspectrumsolutions.comAccording to Veggie Fitness: Vitamin D Boosts Your Immune System.Not only does Vitamin D play a key role in our immune function, it also helps us fend off autoimmune diseases and illnesses such as Multiple Sclerosis. Vitamin D helps keep the harmful T-helper 1 cells low, these cells attack our immune systems.
Although I realize that soy products have become a notable form of protein for individuals, I would caution their use because they also contain a large amount of plant estrogen. According to the Weston A Price Foundation:
"Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth. Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system. Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys."
Needless to day, Vitamin D3 levels need to be paid attention to. As a counselor, I work with individuals who suffer from depression as well as other forms of emotional disturbance so as part of their treatment, I tend to send them to their Primary Care Physicians asking that their Vitamin D levels be checked. When we are depressed, there is a darkness that settles over our lives and it is hard to peek around the curtain to see what life should be like. If our neurotransmitters are not functioning at optimal levels, it will be difficult for us to benefit from or even achieve a positive outlook on life. If you work indoors extensively, live in an area that doesn't get a lot of sunlight or you are not outdoors to get your 15 - 20 minutes of sun exposure daily, I would encourage you to check out your Vitamin D3 levels and see if you need some supplementation or a lifestyle change. Just remember that supplementing at levels approaching or exceeding 10,000 IU daily needs to be monitored by a healthcare professional.
For a high quality, whole food Vitamin D3 supplement, visit my website at www.supplements4livingwell.com
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