Boost Your Mood Naturally: Harnessing Vitamin D and Nature for Emotional Well-being

Welcome to the vibrant summer season! As the sunshine finally graces us, it's a perfect time to focus on mood regulation, especially after the challenges of a long winter and the post-pandemic era. In this article, we'll explore strategies to enhance mood, manage stress, and combat burnout throughout the year.

Can you relate to feeling down despite your best efforts, particularly during winter or after tough life events? Travelers, have you experienced anxiety before flying, especially in the pandemic's shadow? And who can forget the days when masks masked our expressions, leaving just the eyes to communicate? If you've tried various medications and supplements for mood and brain health but still feel stuck, you're not alone. Stress affects everyone differently, and if left unaddressed, it can lead to chronic mood disorders.

Mood disorders, whether acute or chronic, impact emotional, psychological, and social well-being. Conditions like depression and anxiety have surged during the COVID-19 pandemic. According to the Kaiser Family Foundation, mental health issues were prevalent, with about four in ten U.S. adults reporting anxiety and depression symptoms in early 2021. This number slightly decreased as the pandemic progressed, but the impact remains significant. In Washington, 32.6% of adults reported such symptoms in early 2023, mirroring national trends.

Reflecting on my first winter in Washington, after years in Texas's warm climate, I truly understood seasonal affective disorder (SAD). Approximately 6-8% of Washington's population experiences SAD, highlighting the importance of addressing mood health. Join me as we delve into effective ways to nurture our mental well-being and embrace the joy of spring.

Research indicates a strong link between vitamin D deficiency and depression (Khan et al., 2022). In regions above 37 degrees north, such as the Pacific Northwest, and below 37 degrees south of the equator, sunlight is insufficient for vitamin D production outside of summer months. This puts residents at a higher risk for deficiency (Harvard Health Publishing, 2008). Vitamin D is crucial for calcium absorption, supporting bone health and preventing osteoporosis, as well as strengthening the immune system and muscles (NIH, 2019). However, excessive vitamin D can cause toxicity, leading to bone pain and kidney issues. It's advisable to consult your doctor for vitamin D testing once or twice a year to determine the appropriate dosage. As a fat-soluble vitamin, vitamin D is best taken with foods rich in healthy fats.

The pandemic has introduced a new level of stress to families, communities, schools, workplaces, and businesses, correlating with unprecedented levels of burnout and stress (Abramson, 2022). Our bodies are not designed for prolonged stress, which gradually wears us down. This reminds me of Robert M. Sapolsky's book "Why Zebras Don't Get Ulcers," which discusses how adaptability and resilience have limits when facing stress. Prolonged or layered stress traps us in a constant fight/flight/freeze state, hindering our ability to cope and respond healthily. Chronic stress can lead to adrenal insufficiency, causing fatigue throughout the day. While the adrenal glands secrete cortisol to regulate blood pressure, excessive stress leads to overproduction of cortisol, eventually exhausting the glands and impairing optimal body function (Endocrine Society, 2022).

In April, I traveled to Massachusetts to visit my best friend, an experience filled with anxiety. The flight was scheduled for 11:36 pm, with the gate closing at 11:24 pm. Despite arriving at Sea-Tac airport 1.5 hours early, a rainy night caused heavy traffic delays. Anxiety hit as I faced a long TSA line, reminiscent of a coiled snake. I wasn't the only one taking a red-eye flight; seeing another passenger racing with me to the gate provided some comfort. We arrived at 11:45 pm, relieved to find people still lining up. Reflecting on the experience, I realized that factors like weather, traffic, and TSA waits were beyond my control, leading to physical symptoms like a racing heart and shallow breathing. Many of you have similar stories. When we meet in the clinic, feel free to share yours.

Tips for Mood Regulation:

- Sleep: Aim for at least 7 hours per night for adults and over 9 hours for young adults. Sleep aids recovery from inflammation, stimulates muscle repair, and replenishes cellular energy (Watson et al., 2015). For more insights, read "Why We Sleep" by Matthew Walker, Ph.D.

- Nutrition: Consume nutrients like omega-3s (cold fish, avocado, flax seeds, chia seeds), B vitamins (red meat), antioxidants (leafy greens, berries, fruits, vegetables), amino acids (peas, chickpeas, lentils, soybeans, peanuts), and serotonin (salmon, nuts, eggs, pineapple, banana) from natural food sources.

- Social Engagement: Interacting with friends, family, and support groups in a positive environment helps regulate the nervous system through emotional expression and social behaviors. Explore Dr. Stephen Porges' Polyvagal Theory (Porges, 2009).

- Combat Stigma: Society often stigmatizes mood disorders and various ideologies, leading to discrimination. Seek support and help to overcome these challenges.

- Light Therapy: Use a lightbox exposing 10,000 lux with minimal UV light within the first hour of waking for 20-30 minutes, at 16-24 inches from your face. Follow the manufacturer's instructions (Mayo Clinic Staff, 2020).

- Talk Therapy: Counseling provides a safe space to share stories and gain new perspectives with a therapist's guidance. Our clinic can help you find the right resources.

- Cognitive Behavioral Therapy and Biofeedback: Biofeedback, a non-invasive technique using sensors to monitor physiological activity, helps individuals learn to change responses like respiration and heart rate variability (Schoenberg & David, 2014). In our clinic, biofeedback is combined with breathwork and meditation to calm the fight-or-flight response.

Resources for mental health

• SAMHSA's National Helpline for Substance Abuse and Mental Health Services, 1-800-662-HELP (4357)

• National Alliance on Mental Illness Eastside WA: https://nami-eastside.org/

• Eastside Behavioral Health Resource Network: http://ebhrn.org/

• Lightheart Psychological Associates: https://lightheartassociates.com/