Seasonal Affective Disorder can it be reversed?
Try these natural remedies to alleviate the effects of SAD. Whatever you do do not use the SAD light at night. Plus Roasted Pumpkin Sheppard’s pie Recipe
Hanging out in the unincorporated town of Parhump located at the southernmost tip of Nye County, Nevada. My agenda is completely crammed full of things to do and see over the next couple of days including hitting all 10 of the thrift stores in this small town. I was super impressed with our Rv accommodations at Lakeside Casino & RV Park located at the end of town, peaceful, quiet, and full of green and water. We stayed in site 25 which I think is the best spot in the park.
The first stop was a 40-minute drive to Amargosa Opera House & Hotel in Death Valley Junction, California.
This once tiny booming 1920s mining town, population 350, was the bee’s knees. Nothing more than a junction, it was built to accommodate the Borax mining business; hotel, gas station and auto repair, a cafe for fueling up after a long dusty ride on the Tonopah and Tidewater Railroad, bunkhouses for miners, an infirmary, a general store and eventually an Opera House.
The demise of this tiny town came when the entire railroad, tracks and all were sent to Egypt to aid in the Allies military effort in Egypt in 1942. Not much was left of the dusty junction 20 years later, but New Yorker, Marta Becket an artist and dancer, stranded by a flat tire at the dusty outpost in 1967, knew it was home.
Marta along with her husband transformed the then Borax Corkhill Hall, a Spanish colonial revival architectural style building, into the Amargosa Opera House. The paintings all done by hand by Martha adorned the Adobe-style ceiling and walls inside with the purpose of an audience watching her dance. Dubbed the Diva and Queen of the Desert Marta performed until the age of 87 with her final performance in February 2012. Marta passed away at the age of 92 in 2017.
The tour is $5.00 and worth every penny. The first part of the tour takes place in the attached 23-room hotel adorned with Marta’s murals. The rooms are exactly as they were in the 1920s and are tiny. Such a treat to relive a moment in time. Each room has a door to the connected terrace to sit outside and watch the dust and tumbleweed meander by. If you are ever on your way to Death Valley, be sure to stop by or stay the night.
My daughter’s Ice Denettes Synchronized Skating Team are raising funds for their competitions for next year. It would mean the world if you could check out this link to some 🎄holiday fresh swag delivered right to your door just in time for the Holidays. Thank you so very much.
What can we do about feeling the effects of Seasonal Affective Disorder
Up until a few years ago, I used to feel so down when fall would hit. I also would go through this weird panic because it “suddenly” got dark between 4:30 and 5 pm. I was talking with a couple of friends who also had these same types of feelings. How about you?
How about when it gets dark out?
Last year when I did nothing to really take care of myself, the feelings were back in full force. This year, it didn’t phase me at all. What changed?
Every year, I let you all know about the end of August it’s time for a vitamin D3 check-up. Did you know that if your vitamin D3 is low it can contribute to Seasonal Affective Disorder, (SAD)? Low vitamin D3 has also been associated with feeling blah, meh, blue and tired, especially during the winter months.
The reason why I bring it up in August is that you really need to know your reserves and then top up if necessary. Too much vitamin D3 can have negative health consequences, so it is better to know beforehand.
Do you suffer from the Winter Blues?
Winter Blues is a general term because there is no medication for it. Yet. So, if it is a general term that millions of people experience, then there must be something that can be done. Seriously, why wait for synthetic hope with a ton of side effects?
What is seasonal affective disorder?
Before we get into what SAD is, first, let’s understand what seasonal affective disorder is and the difference between the “winter blues.”
The winter blues is the sadness and fatigue that many people experience during the coldest, darkest months of the year. You dread getting up in the morning to darkness, working all day, and going home in the dark. You may feel like it is harder to wake up during the winter months, have trouble sleeping, feel less energized, and less motivated, and want to hibernate indoors. This is considered a temporary condition limited to the dark months of winter typically November to February.
According to Very Well Mind Seasonal affective disorder (SAD) also known as seasonal depression is a mental health disorder characterized by distressing and overwhelming feelings of sadness that can interfere with daily functioning.
SAD typically becomes apparent in autumn, peaks in winter, and resolves in spring. According to Southwestern Med, SAD is a subtype of major depression or bipolar disorder and is related to changes in seasons; people with SAD have symptoms of depression every year at the same time. For some, the symptoms of seasonal affective disorder involve more persistent symptoms and impaired functioning in comparison with symptoms of the winter blues.
According to the National Institute of Mental Health;
SAD is not considered a separate disorder but is a type of depression characterized by its recurrent seasonal pattern, with symptoms lasting about 4 to 5 months per year. Therefore, the signs and symptoms of SAD include those associated with major depression, and some specific symptoms that differ for winter-pattern and summer-pattern SAD.
According to John Hopkins Medicine, Fall-onset SAD, also called "winter depression” begins in the late fall to early winter months and eases during the summer months. Seasonal Affective disorder symptoms include;
Increased sleep and daytime drowsiness
Loss of interest and pleasure in activities formerly enjoyed
Social withdrawal and increased sensitivity to rejection
Irritability and anxiety
Feelings of guilt and hopelessness
Fatigue, or low energy level
Decreased sex drive
Decreased ability to focus or concentrate
Trouble thinking clearly
Increased appetite, especially for sweets and carbohydrates
Weight gain
Physical problems, such as headaches
The bottom line between the winter blues and seasonal affective disorder is light and how it affects our hormones and mood.
Seasonal Affective Disorder and Light
We all need light. Light helps to make hormones which also manufacture vitamin D for us. In the winter there is not as much light, we wear tons of warm clothing and vitamin D manufacturing can come to a grinding halt. This is why if you know your vitamin D3 levels then you can top up if necessary so that you can use those reserves during the winter months, so long as you are also eating foods high in vitamin D such as
Seafood, salmon, herring, sardines, tuna
Egg yolks from pastured raised chickens
Mushrooms
Dairy from pasture-raised cows
If you take cholesterol-lowering medication, are on a no/low-fat diet, wear sunscreen every day, you will not be able to use the sun’s ability to create vitamin D. This holds true for night shift workers and those who stay mostly indoors. We need sun on our skin.
According to a 2006 CDC report, one-fourth of the population was deficient in vitamin D. Eight percent were "at risk" for vitamin D deficiency illnesses and one percent had levels that were considered imminently harmful. We are also dealing with increased levels of anxiety and depression more than at any other time in history.
Canadian researchers reviewed 14 studies, consisting of 31,424 participants, and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression. Studies in the New England Journal of Medicine also found a link between depression and low levels of vitamin D.
Please get tested if you are over the age of 50, have low cholesterol, autoimmune condition, do not eat cold-water fish, have celiac, have digestive issues, missing your gallbladder, have gastric bypass surgery, have kidney problems, eat a highly processed diet, vegetarian/vegan diet, under stress, are a nightshift worker or do not get in the sun much, please get tested.
Ask your doctor for a 25-hydroxyvitamin D blood test. This tests for both D2 and D3. Most conventional doctors are still testing for only D2 which does not tell us your reserves. If your doctor is stubborn, you can order your own through me (hit reply), Any Labs Test Now or Life Extension. Be empowered
What should my Vitamin D3 levels be?
It is super easy to read the results of your 25-hydroxyvitamin D lab results. The lab report will show a reference range. Typically for the winter months, or if you are suffering from any type of inflammation or autoimmune condition, you want levels to be between 50 -80 ng/mL.
The Vitamin D Council recommends ideal levels to be between 40 and 80 ng/mL.
Functional levels, typically recommended between 50-70 ng/mL.
Higher levels such as 80-90ng/mL may be reserved for those with chronic inflammation, autoimmune conditions, and those with the Gene GC, vitamin D binding protein” SNP.
Depending on your results, you can also top up with a good fat-soluble complex that includes vitamins A, D, E, K which should be taken together. Typically, when vitamin D is sub-optimal, vitamins A and E are also low. In this scenario, I recommend to my clients Vitamin D3 Complete 5000 (code A72601). This one usually ends up out of stock by December it is that popular. Back up is from this company Vitamin D3 Complete 5000 60 gelcaps (code N72607). I included the codes in case you would like to get these from my online store. I appreciate your business.
Sometimes just getting enough vitamin D3 can do wonders and that is all you need to be right as snow through the winter months. It will not happen overnight, but you may gradually feel a difference within a couple of weeks depending on the level of deficiency. Get a simple, inexpensive test and feel empowered.
What if it is not Vitamin D3?
Seasonal affective disorder (SAD) is associated with the lack of light during the winter months. The other component of not getting sufficient sunlight in the winter has to do with serotonin. Serotonin is a neurotransmitter responsible for mood, cognition, reward, learning, memory, sleep, alertness, happy thoughts, bowel movements, blood clotting, bone health and sex drive.
Guess where serotonin is made? Approximately 90% of the serotonin that the body produces is in the intestinal tract with the help of our friendly gut bacteria.
Serotonin helps the brain and nervous system cells communicate. Typically if there is depression or feeling down there can be a deficiency of one or more amino acids such as 5 -HTP, tryptophan or lysine. B vitamins such as B2, B6 and B12 if deficient can also lead to amino acid deficiency because they are the co-factors.
One of the best tests out there is the Diagnostic Solutions OMX | Organic Metabolomics Urine and Plasma test. Specifically created for the gut-brain connection along with stress and mood. It tests to see how your body is breaking down and utilizing your food and/or supplements. If this is something you might be interested in, ask your doctor or health practitioner to order this for you, or hit reply and I can get this for you.
Over the past 6 months, I have tested numerous clients and family members (including myself) and every single one has been deficient in the amino acid Lysine. Every single one has had at least one amino acid deficiency, typically two. All have been deficient in vitamin B6 and some others had other B vitamins. about a third of those tested were either experiencing feeling down or not happy. Once their nutrient deficiencies were corrected, there was a profound reversal of how they felt. They were no longer feeling blue, down, or depressed. Two clients have been able to successfully get off their antidepressants with the help of their therapist.
I hit rock bottom physically and mentally, a couple of months ago. I decided to follow what I found on the OMX test results and within a week I felt a significant improvement in my mood. A month later, I could not believe how good I felt. I was walking the other night after dark with my husband when I realized I did not even think about winter coming or the dark. What a great feeling.
For the last 2 months I have been feeling happy, singing and grateful to be alive. I have joined a bunch of self-improvement and physical activity classes. It is so nice not to feel blah, nervous, depressed, sobbing all the time, or fogged-brained.
I have noticed with my clients since their improvements, feeling better and doing things they have never done before, wanting to better themselves, and generally saying this is the best they have felt in a long time.
Good healthy levels of serotonin influence learning, memory, and positive thoughts.
When serotonin is deficient it can lead to
Depression and other mood problems.
Anxiety
Sleep problems
Digestive problems
Suicidal behavior
Obsessive-compulsive disorder
Post-traumatic stress disorder
Panic disorders
Schizophrenia
Phobias
Foods to increase serotonin levels include
Salmon
Eggs
Cheese
Turkey
Tofu
Pineapples
Nuts and seeds
Oats (Irish cut or whole grain)
Sunlight
There are a couple of amino acids that can help boost serotonin levels however, it is better to find out what you may be lacking before supplementing. If you take an amino acid and you do not need it, it can have some pretty drastic and negative effects. Also, if you are taking Selective Serotonin Reuptake Inhibitors (SSRIs), it is not recommended to take any amino acids except under the supervision of a trained expert. Amino acids that may help include
Lysine
5 HTP
Tryptophan
GABA
Glycine
Glutamate
Acetylcholine
Check out the book by author Julia Ross The Mood Cure: The 4-Step Program to Take Charge of Your Emotions--Today. She explains in her book how to increase serotonin as well as what to do when antidepressants are not working effectively.
What about light therapy?
Researchers aren't entirely sure how or why light therapy works, but studies show that the treatment does offer relief of symptoms for many people. By all means, plug in a seasonal affective disorder light.
Also known as phototherapy and bright light therapy, it can play a role in helping you through the winter months. But honestly, it should be secondary to taking a look at what you are deficient in. If you find out where you may need some support, you will more than likely not need the lights.
How light therapy works
Light therapy is a lamp, box or you can get an alarm clock light you plug in and sit close enough for your skin to absorb the 10,000 lux of exposure usually over a 30-minute period. The lights are UV-free full spectrum lights mimicking outdoor sunshine. When absorbed through the skin, studies indicate aids in boosting melatonin, serotonin and vitamin D3.
Do NOT use SAD lamps at night
One tip here. I have noticed advertisements showing light therapy being used a night while in bed. I highly suggest not doing this. To have healthy robust serotonin production you want dim lighting in the evening to allow for melatonin to kick in to induce sleep. Good melatonin production triggers good serotonin production during the day. Light therapy is to increase serotonin which is for during the day. Do not use any source of seasonal affective light therapy while trying to go to sleep as it will only make matters worse.
If serotonin is used to wake us up and help us to feel alert, happy and full of vigor and life, you are more than likely not going to use the light. If vitamin D3 plays a role in hormone production including affecting serotonin, again, you may never plug the light in. Grab a light, but do not neglect the other 98% of you!
I am not making light (sorry for the pun) of Seasonal Effect disorder. I get it, I have experienced it. But, what would happen if you found out your nutrient deficiencies, corrected them, and felt so good you no longer experienced the effects of SAD? Now is the time to take control of your winter.
A Class A Recipe with the HotLogic
I grew up on Sheppard’s pie and consider it a comfort food today. In our home we used peas. Thank goodness. I was never a fan of vegetables mixed in my food.
I went a little crazy with Sheppard’s pie. I tried the recipe below first with small orange cooking pumpkins. Then as I was eyeing my white pumpkins and they were feeling nervous. Faster than the turning of Cinderella’s pumpkin carriage, poof! Casper pumpkin Sheppard’s pie has become a thing. Oh, my, was it good!
Developed by Jerry Howell of Fonthill, Ontario (near Niagara Falls, Canada), Casper pumpkins have a smooth, white with a bluish tinge skin. Surprisingly although it is not orange it is still a great source of vitamin A. I found it to be a little sweeter than its orange cousin.
Right now is the perfect time to give this recipe a try because there is an abundance of pumpkins left and they are usually dirt cheap to purchase.
I had my family test out both and it was a split on which one they liked. So, experiment, maybe make a double batch as I did, or, make one and use the white pumpkin on one side, and the other side, orange pumpkin.
You will need 3 pumpkins to make about 2-1/2 cups or so of topping if you want a thick layer. If you want a thin layer, 2 pumpkins will do. Any extras make for a great side to any meal! The recipe below calls for 3 pumpkins. You can of course mix different pumpkins. It’s completely up to you.
Using a smaller frypan to cook the meat allows for intense flavors and locks in moisture. Use the same pan for the peas and the pumpkin. This ensures no flavors are lost and makes it easier to clean up afterward.
Roasted Pumpkin Sheppard’s pie
Gluten-free, Paleo, Low carb, Yummy, worth it
Prep time 1 hr, 30 min
Cook time 4-6 hours
HotLogic Max Oven
Ingredients
2 lbs pie pumpkins, washed, cut in half, seeded and strands taken out
2 tb bacon fat (or ghee)
6 tablespoons or more of ghee or melted butter
1 small onion, chopped
8 cloves of garlic, minced
2 tsp dried thyme
2 tsp marjoram leaves
2 tb tomato paste
2 tsp organic Worcestershire sauce
1-2 cups frozen peas
Smoked Celtic sea salt
Fresh cracked black pepper
Make sure that you have some kind of slip mat under the cutting board so that the pumpkin does not slip while slicing it open.
Start by slicing off the top of the pumpkin where the stem is to create a flat surface. Place the pumpkin cut side down on the cutting board.
Using a long knife or a butcher knife, pierce the skin next to the small rough spot in the middle of the pumpkin with a sharp broad-blade knife. Push the knife straight down as far into the pumpkin as it will go then push down towards the cutting board. It does not have to pierce the opposite side. Take the knife out, and do the same thing on the other side. It should easily split apart.
Remove the seeds and stringy parts with a spoon. If it is tough to get the strings out, use a small paring knife and scrape the sides of the pumpkin, then scrape the contents out with a spoon or fork.
Place the pumpkins, on a baking tray hollow side up. Using your finger, rub the inside of the pumpkin and the edges with ghee or softened butter. Add 1/4 teaspoon of butter or ghee to each pumpkin.
Add one minced garlic clove to each pumpkin. Liberally add freshly cracked black peppercorns and a pinch of smoked Celtic sea salt to each pumpkin.
Place in the oven and cook for 45 minutes to one hour at 450f. They are done when the inside is soft. You can test this with a knife inserted into the middle. Remove from oven and allow them to cool.
Meanwhile, with the pumpkins baking in the oven, start the ground beef.
In a small 8.5-inch cast iron pan add 2 tablespoons of bacon fat and heat over medium heat.
Dice a small onion and add to the pan and stir to coat the onion with the fat.
Open the package of ground beef. Using your hands, break the ground beef apart and add to the pan. Stir to coat and then gently spread the meat out with a fork.
Add the 2 teaspoons of dried thyme, 2 teaspoons of dried marjoram leaves, 2 teaspoons of organic Worcestershire sauce, and 2 tablespoons of tomato paste and mix all the ingredients together. Turn the heat down slightly and allow the mixture to cook for about 10 minutes, do not let it burn, but, allow the liquid to evaporate. Just before taking off the heat (about 8 minutes) add 2 minced cloves of garlic and stir to combine and let cook for about 2 minutes.
Once cooked, add the meat mixture to a 6-cup glass dish and distribute the meat evenly in the dish. Do not wash the cast iron pan.
Peas
To the same cast iron pan, add 2 tablespoons of water. Turn the heat to medium-high and allow the water to boil while scraping the bottom of the pan to lift up all the bits and pieces. Add the 2 cups of peas and stir to coat. Add one more tablespoon of water, turn heat to medium-low, place lid on top of the pan and allow to simmer for 10 minutes or until peas turn bright green and soften. Do not wash the cast iron pan. Add the peas on top of the meat mixture and spread out evenly.
Once the pumpkins are cool enough to handle, turn the pumpkin inside out. It’s the easiest way to peel the skin away. Place the pulp in the cast iron pan do not turn on. You should not need any more ghee.
Mash the pumpkin until smooth and no chunks. Place the pumpkin in the middle of the dish on top of the peas. Gently spread the pumpkin out evenly being careful not to mix the peas.
Place a piece of non-bleached parchment paper over the top of the dish, and place the lid on top.
At this point, you can freeze the dish, or refrigerate it for the next day.
Add the dish to the HotLogic Max Oven frozen, thawed, or just made. Cook for 4-6 hours or longer.
Enjoy a little bit of Heaven
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Have a great week
~Karen
Seasonal Affective Disorder can it be reversed?
Hi @VanLife Views wow! Welcome in! We are full time as well. How long have you been full time? Moapa valley sounds intriguing. I feel like I could spend a life time exploring Nevada. I have been to Valley of Fire a couple of times but I have not really explored it outside of the car. I hope you get to spend some time really exploring. I did find early morning or sunset is absolutely stunning for the colours hitting the rocks, plus, less people and more "one with nature" time.
If you are thinking of travelling over to Lake Mead Nevada it is absolutely wonderful this time of year. And lots of exploring with some great BLM's.
I find with the RV life, it can be hard to keep the nutrition side up. I believe the better we eat, the better our health, the more energy to explore!
Parhump was an interesting place. I was quite surprised there were so many thrift shops. I have not explored Quartzsite yet, we drove through a couple of times. I have heard it is the place to be in January. I was told that after the gem shows many people dump their stones in the desert. So sad! But, many go and scoop up what they can.
I did not make it to Ballarat Ghost Town. I do want to come back to this area because there is so much to do! How was Ballarat Ghost Town?
We seem to have a similar history. We too lived in AZ for 15 years and will be hunkering down for a fun winter. You must let me know where you end up. I would love to meet up for a chat.
Thank you for subscribing and I tried to get over to your page but I do not see anything yet..I do hope you start writing about your adventures. I will definitely be reading them .
Just subscribed in the last month or so and really enjoy following your journey and all the travel insights. My fiancé and I are traveling full time in an RV and seem to be in the same areas of Nevada as you. We were in Pahrump last week. Then left on our way to Moapa valley for a week. We belong to Boondockers Welcome and stay with many hosts all over the west (as well as camping, and sometimes stopping at RV parks)
We will be moving soon over to the Valley of Fire area. We are slowly making our way down to Arizona (our past home state for many many years till we retired)
We have been enjoying many of the small towns we stop in. We also tour the small museums which are a treasure trove of history.
We check out the small shops and always pick up a local paper.
Hiking, biking and kayaking the west.
Enjoy the nutrition information you share as well since both of us have always had the love of reading all we can on health and nutrition most of our adult lives.
Appreciate the low carb recipe. Will give it a try once we land in Quartzite.
I wanted to stop and check out the thrift shops of Pahrump but had to leave to see family for Thanksgiving....
I was happy to take in Ballarat Ghost Town and Rhyolite Ghost Town as we went from CA to Nevada
Enjoy your travels~