health
HOW TO MANAGE BEING STRESSED & DEPRESSED DURING THE HOLIDAYS
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by Dr. Leigh Ann Greenberg, RPh – Annie’s Apothecary Stress and depression can ruin your holidays and hurt your health. Planning, being realistic, and seeking support can help ward off stress and depression. Maintaining nutritional support is also a must during this time. Depression can occur during the winter which is typically termed SADD or Seasonal-Affective Depressive Disorder. Symptoms usually start in the fall and continue during the winter. These symptoms may include hopelessness, increased appetite with subsequent weight gain, increased sleep, less energy, and ability to concentrate, social withdrawal, unhappiness or irritability. Although most physicians will prescribe an anti-depressant for just a few months, we would rather recommend vitamin D3 supplementation. You can have your vitamin D levels tested at your physician’s office. The goal level of 25 (OH) vitamin D is 50-60 ng/ml. It may take doses of 2000-10,000 IU/day to get an optimal level. Your doctor may prescribe a weekly dose of 50,000 IU or you can take a pharmaceutical grade vitamin D3 daily to keep your blood level more stable. Getting repeat lab tests will determine how much vitamin D3 supplementation is necessary for you. Vitamin D will help keep the winter blues at bay, but it will also boost your immune system and help you cope with stress. Stress can be managed during the holidays by creating realistic goals for parties, gifts, decorations, and budgets. Procrastination will inevitably lead to higher stress levels, so try to plan ahead of time. Don’t forgo the healthy habits you have spent all year establishing. Overindulgence will only add to your guilt and stress. By eating a healthy snack before parties and staying well-hydrated, you can cut down on the amount of sweets and drinks you consume. Don’t forget to continue getting plenty of sleep and exercise too. When our bodies are stressed, vitamin and
hormone deficiencies become more apparent. Our bodies’ resources are used up much quicker. Maintaining hormonal balance, such as thyroid, estrogen, progesterone, testosterone and cortisol, will keep you even-keeled. The B vitamins are essential during stressful periods. A pharmaceutical grade B-complex along with a B12 (preferably by injection or under the tongue) may keep your energy levels up so you can tackle the long holiday to-do lists. Adaptogenic herbs can be useful to calm anxiety that is often associated with stress. Rhodiola rosea, Panax gensing, and Ashwaganda may support the body’s adaptogenic response to stress. Elevated levels of our stress hormone, cortisol, can also contribute to extra pounds; therefore, make sure you allow yourself relaxation time to bring those stress levels down. Cortisolv is a supplement we carry that may help your body resist and recover from the effects of everyday stress. Components of Cortisolv have been shown to support healthy cortisol levels, help alleviate occasional fatigue, promote mental clarity, and support relaxation and restful sleep. The holiday season can be a very enjoyable and memorable time to spend with family if you do not forget to take care of your body’s needs too. Keep up your healthy habits all year long. Keep your nutrient levels up and you are sure to have fun this holiday season! BBM
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