Your mood darkens along with the shorter days. Your energy wanes while your appetite waxes (and those holiday goodies tempt you).

Winter chores and “to do” lists lengthen, and you find yourself surrounded by friends and family just when you need to seek solitude and perhaps a place to hibernate. Sounds like a recipe for trouble? For more than 10 million Americans, it is.

Seasonal affective disorder (SAD) is a form of depression that rears its head in late fall and usually improves in spring when longer days return. Symptoms include fatigue, the desire to sleep, and increased appetite (often for carbs and sweets). Sufferers may feel hopeless and lose interest in activities they usually enjoy.

Who Gets SAD?

Women are four times more likely to experience SAD than men. People in northern latitudes where seasonal changes are more extreme often fall prey as well.

SAD has a biological basis. While one specific cause remains elusive, evidence confirms that the decreased sunlight is involved, according to integrative psychiatrist Hyla Cass, author of St. John’s Wort: Nature’s Blues Buster. Genetics, age, and chemical makeup also play a part.

Other factors include:

• Melatonin, a sleep-related hormone. The body typically produces more of it during winter’s long nights. SAD sufferers produce more melatonin than normal, which can lead to lethargy.
• Serotonin, a natural brain chemical improving mood. Reduced natural light has been linked to a drop in serotonin levels, which may in turn lead to depression.
• Circadian rhythm, a process that helps regulate our internal clock and tells us when to wake or sleep. In SAD, this process may be disrupted when levels of sunlight fall, possibly leading to depression.

In those prone to SAD, “sunlight deprivation triggers biochemical changes in the brain, directed by the brain chemicals melatonin and serotonin,” notes Dr. Cass. These changes disturb the natural circadian rhythms.

Researchers haven’t figured out how to prevent SAD, but the Mayo Clinic notes that people who get ahead of the syndrome by starting their treatment early may be able to keep symptoms from getting worse. So if you take supplements to ward off the winter blues and seasonal affective disorder, try incorporating them into your routine before the blues arrive—it may help you stay on an even keel.

Bringing Back the Light

Dr. Cass recommends exposure to full-spectrum fluorescent lights. Light therapy mimics natural sunlight and leads to a biochemical change in the brain that lifts mood and reduces symptoms.

Daily exposure of 30 minutes at 10,000 lux of high-intensity artificial sunlight may provide relief. Before you invest in a light box, talk with a healthcare provider to learn which type is best for you. Prices vary and may not be covered by health insurance.

Dr. Cass also recommends St. John’s wort, noting that many people with moderate symptoms respond well to this herbal supplement.

While Natural Standard, an independent international research collaborative, has determined that the evidence for St. John’s wort for mild-to-moderate depression is convincing, it’s important to talk with your healthcare provider before trying it because there may be interactions with other drugs. Those who already take a prescription antidepressant should not switch to St. John’s wort on their own or combine the two, as side effects can increase.

When light and herbal therapies are combined, research shows even greater benefit. In addition, B vitamins—especially B6—help manage adequate levels of neurotransmitters, notes Dr. Cass.

Outdoor exercise may ward off a minor case of winter blues. Before the weather turns inclement, trim shrubs and branches near your home and open curtains, shades, and blinds to let the sun shine in.

Stress can come at you in many forms—both physical and mental. Our bodies respond to both types by increasing the use of and need for magnesium to manage the stress. Stress expert Andrea Rosanoff, PhD, talks about how you can protect yourself from stress and/or alleviate it and live a healthier life.

10 Facts About Magnesium Nutrition and Stress

• Stress Depletes Magnesium

  Under prolonged stressful conditions the body loses more magnesium than usual through one's urine and sweat, adding to magnesium depletion and lowering your stress defenses.

• Low Magnesium Magnifies Stress

  Stress can cause magnesium depletion and a lack of magnesium magnifies stress. When stress becomes constant in our lives—be it mental, emotional, environmental or physical—the continual state of hypervigilence of our bodies and cells can make our health suffer. This is especially true when one is low in magnesium—often the case in today’s diet of highly processed foods. Going through a stressful period without sufficient magnesium can set up a deficit that, if not corrected, can linger, causing more stress and further health problems.

• Stress Releases Adrenaline

  Stress increases the secretion of the stress hormones adrenaline and adrenal cortisone, which are often called the fright, flight or fight hormones because they help people survive during threatening situations.

• Magnesium Supports Adrenals

  Magnesium supports our adrenals, which can be overworked by stress. A magnesium deficiency is significant because of the many vital enzyme systems that require magnesium, some being responsible for energy production and storage. A strain on the adrenal glands puts a strain on the magnesium-dependent energy system of the body. A low magnesium level during stress can cause energy depletion that leads to listlessness and fatigue, weakening your ability to manage stress.

• Stress Can Follow You

  Magnesium is the anti-stress mineral. Without sufficient magnesium, the nerve cells become excitable and over-reactive. This can cause a person to become highly sensitive and nervous even when away from the stressful environment.

• Stress Causes Calcium Imbalance

  Feelings of nervousness, irritability, and being unable to relax may be signs of needing magnesium. The stress response involves the influx of calcium into cells, resulting in a temporary, drastic change in the cells’ internal magnesium-to-calcium ratio. Normal cells at rest contain 10,000 times more magnesium than calcium. If the amount of cellular magnesium falls however, calcium flows into the cell when NOT required. Such an imbalance puts the cell into a hyperactive state. This can cause unwanted muscle contraction and lead to painful cramping. The muscles need a proper magnesium-calcium balance in order to relax.

• Stress Affects Heart Health

  Since stress depletes magnesium, low magnesium/high calcium levels can cause cells to physically change. High calcium makes bones stiff and hard, which is good, but when improperly assimilated in soft tissues it becomes a problem of calcification. This stiffness in artery and heart cells can hamper proper function and can be a factor in heart disease. Excess calcium on top of low magnesium status is a widespread problem. Calcium supplements can be good for bones in a healthy body, but cannot be properly assimilated in a low-magnesium body. Excess calcium in an unbalanced body can deplete magnesium from the body and make a low-magnesium body worse.

  Noted author and researcher, Mildred S. Seelig, MD, explains “Calcium is an important essential nutrient, but it must be guarded and controlled, and balanced by adequate magnesium if it is not to cause damage to the cells and the body as a whole.” For these exact reasons excess calcium can become a problem, while excess ingested magnesium, on the other hand, is not a concern. Unlike calcium, magnesium does not build up in the body—excess amounts are flushed out.

• Low Magnesium Can Cause Heart Problems

  When stress depletes magnesium stores to an abnormally low level, arterial spasms can result. Since adequate magnesium levels in arterial muscle cells cause the arteries to relax, or dilate, arteries constrict when magnesium levels are low. If this occurs in the coronary arteries, chest pain or angina can ensue.

• Most Americans Don't Get Enough Magnesium

  U.S. Department of Agriculture research shows that over half of Americans do not get enough daily magnesium in their foods. To preserve your magnesium status, avoid processed foods, educate yourself on nutrition, eliminate stress from your life as much as possible and supplement your diet with the natural anti-stress mineral - magnesium.

• Magnesium Supplements Are Relatively Safe

  One of the most absorbable forms of magnesium is magnesium citrate. It is available at most health food stores or vitamin shops in a powder form that can be mixed with hot or cold water. In general, oral magnesium supplements are quite safe, especially when ingested by people with healthy kidney function. Always consult with your doctor.

Medical Disclaimer

The ideas, procedures and suggestions contained in this article are not intended as a substitute for consulting with your physician. All matters regarding your physical health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss, injury or damage allegedly arising from any information or suggestion in this article. The opinions expressed in this article represent the personal views of the author and not the publisher.

Spring Allergies Arriving Early?

Allergies plague many of us. What's worse, is springtime has been arriving up to two weeks earlier than it did two decades ago.

Research from the US Department of Agriculture shows that the ragweed pollen season is lengthening too—by 27 days in the most northern regions of North America.

An Early Defense Beats Allergies

Fortunately, some remedies from Mother Nature can reduce or eliminate your suffering. It's almost always easier to prevent allergy symptom flare-up than to stop full-blown symptoms.

Commencing treatment early appears to be most effective. Some studies suggest starting herbal allergy remedies up to seven weeks before the season begins. Talk to a practitioner trained in herbal medicine about the best course of therapy for you.

Herbal Remedies for Allergies

For the best results, start taking supportive remedies like quercetin and nettles before allergy season hits.

• Horehound

  Horehound (Marrubium vulgare) is best known for wet, productive coughs, but I find it incredibly useful for my allergy clients to quickly clear up mucus and remedy post-nasal drip. It may also help with asthma.

  I use a tincture made from fresh aerial parts, 30 to 60 drops one or two times a day, or you can try capsules. Seek a high-quality product in stores; some are more effective than others. Horehound may (rarely) raise blood pressure, and it tastes bitter.

• Goldenrod

  Goldenrod (Solidago canadensis) is another lesser-known allergy remedy that I rely on for my clients. This common weed (often inaccurately blamed for causing allergies) seems to act like a mild antihistamine and helps drain sinus congestion and thin mucus. I usually use it as a tincture, often in combination with horehound, but you can also use a tea. It is also a diuretic, so don’t be surprised if you empty your bladder more often.

• Quercetin

  Quercetin seems to be the most universally effective natural allergy remedy anecdotally, though research is limited. The bioflavanoid is found naturally in apples, tea, red onions, and red grapes, but the supplemental form is often extracted from corn and combined with vitamin C and bromelain.

  It seems to have antihistamine, antioxidant properties and works best preventively. Start taking the capsules a few weeks before and throughout your usual allergy season.

  Studies have found that increased apple consumption (naturally high in quercetin) improved lung health in people with lung disease including asthma and bronchitis. It’s well tolerated; however, it is a mild plant estrogen, so there is a theoretical risk for drug interaction with hormone therapy drugs. Consult your practitioner if you are pregnant, breastfeeding, or have a risk for estrogen-dependent cancers.

• Bromelain

  Bromelain is a protein-digesting enzyme found in pineapple cores. When taken on an empty stomach, it helps break down protein-based inflammatory and allergy-related compounds like histamine.

  Research on sinusitis suggests that bromelain also helps by thinning mucus secretions. The supplement is also used for pain, inflammation, sprains, tendonitis, postoperative swelling, rheumatoid arthritis, asthma, and bronchitis. Research suggests it may also improve immune health. Bromelain is generally safe. It thins the blood, so use caution if you take blood-thinning medications or have a bleeding disorder.

• Butterbur

  Butterbur (Petasites hybridus) has been prescribed in Germany for more than 30 years for the treatment of migraines, and it’s gaining popularity in the United States. I’m most apt to turn to butterbur for clients who have a pattern of allergies, asthma, and/or migraines since it works well for all three conditions.

  It appears to inhibit the inflammatory compounds leukotriene and histamine and relax smooth muscles. In a Swiss study with more than 300 participants, butterbur worked better than placebo and as well as Allegra for hay fever symptoms with experienced fewer side effects (no drowsiness) compared to the drug.

  Much of the research has been done on the trademarked Petadolex, a special extract of butterbur that does not contain pyrrolizidine alkaloids (PAs), which can be toxic to the liver.

  According to research and epidemiological evidence, PA-free butterbur is well tolerated with few side effects or drug interactions. However, I have seen a few people experience extreme nausea.

• Nettles

  Nettles (Urtica dioica) in freeze-dried capsules has performed relatively well in clinical studies for allergies, and seems to work as a mild antihistamine to prevent and treat symptoms for some people. Although I find it doesn’t work for everyone, it’s worth trying because it’s extremely safe, affordable, and has some nice “side effects” as a mineral-rich, alkalizing, diuretic food herb.

Nasal Rinsing to Treat Allergies

Nasal irrigation is a useful habit. Neti pots filled with warm saltwater help clear the sinuses for both chronic and acute allergies and infections.

Do a nasal flush as you need it or every day if you have chronic issues.

Try it before bed so you breathe better while sleeping. After rinsing, be sure to blow your nose gently, leaving one nostril uncovered so you don’t force fluid toward your ears.

Adult Coloring Books

Crayons, markers, colored pencils, and that classic coloring book; now all you need is your children, right? Not anymore.

Adults have always been able to color with their kids, but not like they can now. Not only are adult coloring books sweeping the nation, they are sweeping Amazon’s best-seller lists, as well as the hearts of adults everywhere.

Coloring = Calmness, Creativity

These elaborately designed workbooks feature intricate outlines and detailed patterns to provide a mature coloring experience. Just because the pictures are less basic doesn’t mean that you can’t feel like a creative kid again.

"I just felt that there was an opportunity for people to be creative and do something with their hands," designer Johanna Basford said in an interview with CBS News. "You know, a blank sheet of paper could be quite intimidating. But with a coloring book, the outlines will be there, and I wondered if people would latch onto that as a chance to sort of flex the creative muscle."

People have. Basford has sold over 5 million of her hand-drawn coloring books. She pegs nostalgia and accessibility as the reasons for her success.

The coloring books provide the opportunity to achieve a sense of calmness and creativity. These qualities can help increase self-esteem, self-reflection, and even sleep.

"[Creativity] enlivens you," art therapist Linda Turner told the New York Daily News. "[You] feel better about self, day, moment."

Stop Stressing!

You don’t have to color everyday to de-stress. Try out a Taste for Life calming bath or work these stress relief tips into your daily life!

The glorious thing about plant-based eating is that your grocery store or farmer’s market is full of an incredible array of foods, flavors, and textures that are just waiting to be discovered. Even a typical grocery store has a produce section that carries seasonal and ethnic foods that often get passed-over, but are convenient, inexpensive, and yummy.

If you’re stuck in a rut of getting the same lettuce-tomato-onion-type foods that you always get, take a walk! Look at some of the other plant-based foods and see how you can work them into your diet.

Not sure where to start? In the spirit of a number that signifies longevity, here are six plant-based foods I totally love that are healthy and tasty, but not part of the average diet. What are some delicious food discoveries you’ve made and put on your grocery list each week?

Six Plant-Based Foods You May Not Know

1. Jicama

   Jicama, also known as a Mexican potato, is a big, heavy, brown fruit that really does look like a weird potato. The excellent thing about jicama is that it is very crisp and crunchy, but has a mild flavor like a cucumber. Jicama can be sliced and used with dips as an alternative to chips, eaten in sticks like any other crunchy veggie, or added to salads for a snappy texture without confusing the flavor profile. It’s a great summer side dish served with a spritz of lime juice and a dusting of chili powder if you’d like a little kick!

2. Bok Choy

   In Asian cuisine, bok choy is a staple! For most of us, though, we’d never think to work bok choy into a dish, which is unfortunate because of how versatile and healthy this veggie is. Bok choy can be added to a salad, but it can also be eaten like you’d eat celery with a little hummus or nut butter. It can also be added to soups or stir-frys, or braised or grilled on its own, and given a little seasoning to become a brilliant side dish.

3. Pluots

   Pluots are an incredible, juicy little snack that comes from mixing a plum with an apricot. They’re so good! Plums aren’t terribly uncommon, but not a lot of people are familiar with pluots. It’s a shame because they’re easy to carry in a lunch for you or for your children, they’re a little sweet with the benefits of both plums and apricots, and they’re another inexpensive fruit. They might be seasonal depending on where you live, but look for a fruit that’s a little smaller than a plum, and more yellow, in the plum area of your grocery store.

4. Rutabaga

   Rutabaga is popular in some countries around the world, but it frequently gets forgotten in the US. With a little bit of a punch like a radish, rutabaga is an awesome root vegetable. If you like the spicy snap of it, it’s great to be eaten as a raw veggie. Others would enjoy rutabagas along with things like potatoes, parsnips, and squash in a cold-weather harvest stew!

5. Nopal (Prickly Pear Cactus)

   A lot of people feel strange about eating cactus, but prickly pear cactus (also known as nopal) tastes great and is SO good for you! It can have positive effects on blood sugar and managing diabetes, and it can help lower cholesterol. I suggest buying it cleaned already because the spines can be difficult to deal with if you’re new to the food, but many average grocery stores (and I imagine every Mexican or Hispanic market) carry cleaned nopal ready to cook. Similar in texture to something like a green pepper, nopal is great in dishes like scrambled tofu, or really anything sautéed. It tastes like other green veggies (think green peppers or green beans) with just a little lemony tartness. It goes really well with spicy dishes.

6. Dandelion Greens

   The wonderful world of leafy greens leaves us with plenty of options at pretty much every grocery store, but dandelion greens aren’t something most people eat every day. The green leaves are great in salads and slaws, but they can also be boiled like spinach or sautéed and seasoned. They’re just a little bitter, but fun to try, and you can even forage for them if you’re really up for an adventure!

Plant-Based Eating is Without Limits

When people tell me that they don’t do plant-based eating because they don’t want to limit themselves, I have to laugh. People limit themselves all the time! Even with great options and an endless menu of flavors and colors, most people fall into a routine of eating the same things all the time. This is your wake-up call to use plant-based eating as a way to EXPAND your diet, and bring in fantastic fruits, vegetables, nuts, seeds, and beans that you otherwise never would have enjoyed.