Summary:
- Improve mood and mental health disorders
- Quicker improvements and fewer side effects than medication
- Light Box (10,000 Lux)
- 30 minutes in morning daylight
- Beneficial for pregnant women and older adults
Solutions/Shop:
Combat the Winter Blues: The Benefits of Light Therapy and Sunlight Exposure
As we transition from the vibrant hues of fall to the muted tones of winter, many of us experience a shift in mood. For some, the grayer skies and shorter days bring about seasonal mood changes known as seasonal affective disorder (SAD). With the fitting acronym SAD, this condition mimics depression symptoms, such as feeling down, listless, and sluggish, but is specifically tied to the late fall and early winter. How to treat seasonal depression naturally? Light therapy may be the answer.
What Is Light Therapy, and How Does It Work?
Light therapy involves sitting close to a specialized light source each morning for at least 30 minutes. Imagine basking in the glow of a sunrise every morning—that’s essentially what bright light therapy offers. While it’s well-known for alleviating SAD, many are unaware that light exposure benefits extend to treating depression and perinatal depression, which occurs during or after pregnancy.
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“For both seasonal and nonseasonal depression, the effectiveness of light therapy is approximately on par with antidepressant medications or popular forms of psychotherapy such as cognitive behavioral therapy,” reveals Dr. Richard S. Schwartz, associate professor of psychiatry at Harvard Medical School. Light, medication, and cognitive behavioral therapy, reportedly improve symptoms in 40% to 60% of individuals. Pairing bright light therapy with medication often enhances these benefits.
Why Do We experience Seasonal Depression? Circadian Rhythm Regulation
SAD is often triggered by reduced daily sunlight exposure. Light impacts complex systems that regulate our circadian rhythm which controls not only sleep and wake cycles but also digestion, hormonal activity, and other vital bodily functions. Special receptors in the retina (the eye’s light-sensitive part) relay information about environmental light levels to deep parts of our brain that regulate mood and cognition.
The Easiest Way to Use Light Therapy for Seasonal Mood Changes
How to treat seasonal depression naturally? Light therapy stands out with its minimal side effects, making it a desirable alternative to medications. Antidepressant drugs can take weeks to start working and often cause side effects like nausea, weight gain, and sexual dysfunction. Conversely, those who respond to sunlight therapy usually see improvements within a week, with mild side effects such as eye strain and headaches being rare.
For individuals who are pregnant or elderly, bright light therapy is an excellent option due to the need to avoid or reduce medication use. Older adults, particularly those with limited mobility, often spend considerable time in dim environments and are more susceptible to depression.
How To Use Light Therapy For Optimal Results
To incorporate sunlight therapy into your wellness regimen, you’ll need a light box that emits 10,000 lux (a measure of light intensity). Sit in front of this light box for about 30 minutes every morning, ideally as soon as you wake up. Since light boxes aren’t regulated, it’s crucial to ensure you purchase one that meets specific standards.
Position the light box in front of you or slightly to the side. Keep your eyes open but avoid looking directly at the light. You can engage in activities like eating, reading, watching TV, or working on your computer during this time.
People with bipolar disorder should consult a psychiatrist or mental health professional before starting light therapy. In rare instances, the therapy may trigger manic episodes, a risk also associated with most antidepressants. Individuals with severe depression should not attempt bright light therapy without a psychiatrist’s guidance.
“For both seasonal and nonseasonal depression, the effectiveness of light therapy is approximately on par with antidepressant medications or popular forms of psychotherapy such as cognitive behavioral therapy”
How To Increase Your Natural Vitamin D Exposure
For anyone feeling down or depressed — whether due to the season or pregnancy or not — an early morning walk can offer similar benefits to light therapy. On a bright sunny day, natural light exposure can be around 50,000 lux, and even on a gray day, it can reach about 10,000 lux.
Sunny days offer therapeutic benefits even with sunglasses on, which protect your eyes from ultraviolet radiation. A 30-minute walk not only exposes you to beneficial light but also provides a dose of exercise, which further enhances mental health support. If time or mobility is an issue, simply sitting outside for 15 minutes at any time of day can positively impact your mood, according to Dr. Schwartz.
How Light Exposure Benefits Mental Health
Light therapy presents a natural, non-invasive method to combat various forms of depression. Understanding what light therapy is and how to use it effectively can empower you to take charge of your mental health. Whether through a lightbox or a simple morning light routine with a walk, increasing your exposure to light is a straightforward way to uplift your mood and enhance overall well-being. Boosting your mood naturally with sunlight therapy and a balanced wellness routine, including adaptogens and a high-quality multivitamin, is an easy way to support mental health year-round
AZURE BIOGENICS
Longevity * Mood * Digestive * Eye Health * Immune Support
AZURE BIOGENICS
Stress * Anxiety * Memory * Focus * Immunity * Hormonal Balance
VERILUX
Mood * Energy * Light Therapy * Circadian Rhythm * Seasonal Relief
This article provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.
