Dr. Adame's Holistic Guide To Prevent Winter Blues

Most people feel a disruption in mood, energy level, and sleep during winter. At our PANDAS/PANS Clinic, we often see an uptick in Flare Ups during 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, alters our vitamin levels, 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 a disrupted microbiome.

• Our autonomic nervous system can go into "flight or flight" mode during the holidays from disrupted schedules, overstimulating activities, and social pressures.

These effects are more pronounced in the Midwest, where we are located, because of the cold weather and limited access to fresh local produce.

Dr. Adame With COVID Ki-ll-er

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, autonomic nervous system, immune system, and causing inflammation, this is what Dr. Adame recommends to her 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.

  

• 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. Culver Pediatrics sponsors free yoga every Friday at 9 am at Culver-Union Township Public Library to foster social connections and mindfulness year round.

• Prioritize Sleep: 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 12 grams of protein and 10 grams of fiber. They are specifically developed to be safe for autistic children with NO toxic dyes or flavors. We have samples for our patients at our clinic. Our favorite is oatmeal chocolate chip.

• Regulate the autonomic nervous system to reduce "fight or flight" and enhance "rest and digest" mode. Breathing pacing with an app such as Allos, Truvaga vagal nerve stimulator, and Calm Carry are non-pharmaceutical options.

  

• Supplements to support overall health during winter. Options available through our Fullscript Store.

• Vitamin D

  

• B12

• Algae-based Omega 3 with EPA and DHA

• Turmeric to reduce inflammation

• Magnesium to support calm and sleep

• Vitamin C and Zinc for immune support

• Elderberry for antiviral properties. Please keep in mind that in children with a dysregulated immune system such as PANDAS/PANS, elderberry can sometimes worsen neuropsychiatric symptoms. Discuss the use of any supplements with your child's doctor.

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