Dr. Adame’s Holistic Guide to Manage Winter Blues
Most people feel a disruption in mood, energy level, and sleep during winter. At our PANDAS/PANS clinic, we are seeing an uptick in Flare Ups this winter, even in our patients that have been back to or near pre-PANDAS baseline.
I have some theories as to the causes:
There are more circulating microbes including viruses, Strep, and Mycoplasma triggering infections.
Reduced natural sunlight exposure lowers vitamin D levels and disrupts circadian rhythms leading to disordered sleep and a misbehaving immune system.
We disconnect with nature and spend less time “earthing” outside in the winter , which disrupts the microbiome and destabilizes the immune system.
Despite our best efforts, we do tend to consume less fresh produce during winter , which decreases fiber content, quality protein, and nutritional density of our foods. This leads to increased inflammation and an unhappy microbiome.
These effects are more pronounced in the Midwest, where we are located, because of the cold weather and limited access to fresh local produce. While this article is aimed at families affected by PANDAS/PANS, the winter blues can impact everyone and the interventions below can be applied to all.
Fortunately, we have been able to help our patients using simple measures. In order to combat the very real winter blues that are disrupting the microbiome, immune system, and inflammation, this is what I recommend to my patients:
Bright Light Therapy (BLT): Use a light therapy lamp with at least 10,000 lux. We use the Carex Theralite in Clinic and use it at home. I recommend at least one 20-30 minute BLT infusion daily, within one hour of wakening. The most beneficial light exposure should happen in the morning, shortly after wakening, as it helps to signal your body to wake up and start the day. The last one should not be later than about 4 pm to avoid melatonin suppression near bedtime. BLT is an evidence-based intervention to improve mood, reduce anxiety, and restore sleep/wake cycles naturally and without the use of pharmaceuticals.
Use the code culver10 for a 10% discount off any lamp.
Our Carex Theralite in Clinic is available for our patients to use while they visit us!
Daily Mindfulness such as yoga, journaling, or mediations. Two great guided journaling options include “Go Your Own Way” and “Guide to the Unknown” both available at Three Bird Layne located at 120 South Main Street, Culver, IN.
High-Protein, High-Fiber Anti-Inflammatory Nourishment: Fiber is essential to maintain optimal microbiome balance. We have to keep those “intestinal pets” happy with fiber. Protein is essential to maintain muscle mass, immune support, and energy production. Both fiber and protein regulate our blood sugar levels to avoid spikes and crashes, which affect mood and behavior. Foods such as greens (kale, spinach), whole grains (quinoa, oats, wild rice), and legumes (edamame, tofu, beans, chickpeas, lentils), seeds (hemp, chia, flax, sunflower, pepitas), and nuts/nut butters deliver both fiber and protein.
Maintain Social Connections: Social connection is the forgotten vitamin that has a significant impact on cognitive health. Studies show that daily meaningful social connections decrease risk of developing dementia. We encourage families to proactively engage with their family and friends to maintain social connections.
Prioritize Sleep: I know its easier said than done. I know we hear this all the time. We hear this all the time because it is so true. Make sleep a priority. Set consistent bedtimes and calming pre-bedtime routines that do not include electronic devices.
Amrita Bars: While we of course want everyone to obtain their protein and fiber from table foods, Amrita Bars fill a gap when children need a little extra source of fiber and protein. After MUCH searching for a high-protein, high-fiber bar with no damaging ingredients, we found Amrita Bars. These yummy bars contain 15 grams of protein and 10 grams of fiber. They are specifically developed for autistic children with NO toxic dyes or flavors. We have samples for our patients at our clinic. Our patients’ favorites include the Dark Chocolate Crunch, Coconut Chocolate Chip, Sunflower Butter and Jelly, and Chocolate Brownie.
Nanogreens: One serving of Nanogreens + Probiotic delivers the antioxidant power of 10 servings of green/leafy veggies and colorful fruits. While we of course encourage children and their families to Eat The Rainbow, Nanogreens fill a gap when this is not possible, especially during winter. Nanogreens also contain detoxifying ingredients such as chlorella, milk thistle, and spirulina.
Magnesium is a natural, non-sedating, non-habit forming anti-anxiety supplement and sleep aid.
Vitamin D, Vitamin C, Zinc, Elderberry, and Omega3 for cognitive, sleep, and immune support.
Reach out to your PANDAS/PANS physician to go over interventions specific for your child’s case to prevent winter flare ups.
And my Brain Boosters book features recipes that are High-Protein, High-Fiber, and Anti-Inflammatory to combat the winter blues.
Dr. Adame encourages any degree of progression towards high-protein, high-fiber, anti-inflammatory nourishment to reduce inflammation, protect the brain long term, and improve gut-brain health connection.
At Culver Pediatrics Center we aim to transform children’s mind, body, spirit health by educating and empowering families, communities and schools in holistic nutritional wellness because. We believe healthy children start with healthy adults in their lives. We take a Veggies Over Pills approach for our comprehensive pediatric services, combining science-based medicine with holistic principles. Schedule a consultation to start your children’s wellness journey with us.
Do you already have a great pediatrician for your children, but would like to transform your own mind, body, spirit health for the benefit of those you love most? Our Holistic Wellness Program led by Nurse Becca may be right for you.
We aim to be the best pediatric practice in Marshall County, Lake Maxinkuckee area, and the state of Indiana. If your child is not yet part of the Culver Pediatrics Center family, sign up in the email opt-in below to learn more about our boutique pediatrician services.
