In the words of Sam Cooke, “a change gonna come.” A change of seasons that is. Believe it or not, we are approaching the close of the year. That said, come November clocks jump back an hour, marking the end of daylight savings time.
“Daylight hours are shorter during fall and winter which results in people having to rise before sunrise and end their work day in the dark,” Carolyn Dean, MD, ND, medical director of the Nutritional Magnesium Association, a stress management expert, and author of The Complete Natural Medicine Guide to Women’s Health and The Magnesium Miracle, tells BlackDoctor.org.
As you may already know, a lack of sunshine can increase feelings of depression, tiredness, and even increase the urge to chow down on carbs.
Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in the late fall and early winter and going away during the spring and summer, according to the National Institute of Mental Health. So, what do experts have to say about how the change in seasons will impact both your sleep patterns and mood?
“Vitamin D and magnesium are important for serotonin production, and serotonin is important for many functions including the sleep-wake cycles. Our main source of vitamin D is sunlight, fall and winter results in a deficiency,” said Dr. Dean.
“Lower vitamin D levels have also been linked to…
“….greater daytime drowsiness, and changes in light-dark cycles can also affect when your body releases melatonin making you feel tired earlier or later than usual,” added Dr. Dean. “Magnesium converts vitamin D into its active form and is essential for the metabolism of vitamin D. Magnesium regulates melatonin production. All the enzymes that metabolize vitamin D require magnesium.”
In addition to combating drowsiness, “Magnesium is known as the anti-stress, anti-anxiety mineral and is a natural way to boost your mood and cope with seasonal sleep pattern changes,” revealed Dr. Dean. “Numerous studies have shown its effectiveness in boosting mood, lowering anxiety, depression and reducing stress levels as well as helping with deeper more restful sleep.”
Believe it or not, “most Americans are magnesium deficient because this mineral has been depleted from our soils and foods.” In fact, “over 75% of Americans do not get their recommended daily allowance of this mineral which is a co-factor in 700-800 enzyme reactions in the body,” said Dr. Dean.
How may a magnesium deficiency further impact your life? According to Dr. Dean, it “can magnify stress and anxiety. Serotonin, the feel-good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function. Not all forms of magnesium are easily absorbed by the body. Magnesium citrate powder is a highly absorbable form that can be mixed with hot or cold water and sipped at work or at home throughout the day.”
Get your daily dose by reaching for the following foods:
Try eating more of these foods in the darker, colder months to feed your mood and sleep for the better.
By subscribing, you consent to receive emails from BlackDoctor.com. You may unsubscribe at any time. Privacy Policy & Terms of Service.
