And yes - I live on the east coast where it can be super gloomy and cloudy for days/weeks on end! Today I want to share my secrets with you

Days getting shorter & Temps getting cooler....how to avoid "depression season"

Earlier this week we talked about how your hydration needs shift in cooler months & some easy strategies to support yourself and loved ones (click here to read if you missed it).​

Today want to address a topic that is near & dear to me (as I struggled with horrible depression/sadness & weight gain every winter for as long as I can remember).

I will also be sharing a great graph I made this morning to illustrate how brightness/lux changes through the day as well as more on how this directly impacts your metabolism, mood and sleep.

Before we get started:

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Shorter days & longer nights with colder temperatures

Getting outside on the colder days can absolutely be more challenging - but my goal in this email is to help you understand how short - strategic bursts can make a big difference for your metabolism - mood & sleep.

There are two aspects of light that I want to discuss: ✔️You need the correct frequencies - right amount of blue light - balanced with red light, infrared light, and ✔️You need enough brightness (lux).

There is no light box available that can mimic these frequencies, and give you the same hormonal & metabolic benefits.

In fact - a 10,000 lux light box could cause cortisol to rise too much at the wrong times, and lead to other hormonal issues due to the high amount of unfiltered blue light.

The good news is that these natural frequencies & the levels of lux/brightness discussed in this article are available year round - even in rainy/cloudy conditions (and you don't need hours per day - freezing outdoors 🙃).

Sunrise & UVA are crucial for your circadian health

Disrupted circadian rhythms are rampant in the winter, and on those cold mornings, it's easy to stay inside of a cozy home - but a clear link exists between disruptions of the circadian system and mood disorders (see study) (see study).​

Sunrise turns on the HPA & HPG axes, and during morning UVA light - aromatic amino acids in your eyes capture photons of light that transform tryptophan into serotonin (which becomes that night's melatonin) and tyrosine into dopamine & beta endorphin (which essentially gives you a "runner's high feeling & is part of what helps you feel better in sunlight).

There are also crucial neuropeptides and neurohormones synthesized in morning UVA that help regulate your appetite & metabolism.

How long to stay outside for the benefits?

Honestly - the longer the better, but 30 seconds or a minute is better than nothing at all! I always say - don't let perfect be the enemy of good!

The best thing you can do is bundle up & take a walk (without sunglasses) - around UVA rise, but you can also get benefits by opening a car window or sunroof, poking your head out of a window - or opening a window (no glass).

​This video (The Do's and Don'ts of Fall/Winter - will give you more strategies around breakfast & blue blockers) ​

Lux & your metabolism: Last week I recorded this video on Youtube which dives into this topic further, and explores some of the studies referenced above in the graphic.

Studies are not the "be all end all" - but they do give us a give reference if we are trying to parcel up our time in the mornings, and figure out when we might have time to take a walk, take a "light break" if we work in an office - or crack open a window.

One thing I do want to note about these studies: In the top 3 studies (all used light boxes) - some participants reported headache and or nausea when using the light boxes.

As you can see from the graph above, if you stay indoors - or go to a grocery store or office, the lux in those buildings might feel bright (due to higher kelvin), but it's not enough to give you those metabolic benefits (and these environments are also devoid of red & infrared light - which are crucial for your metabolism.

Even on a cloudy/rainy day - there is an abundance of red & infrared light available AND adequate lux for your metabolism & brain to get what they need to operate efficiently.

​This study shows how staying in a dim environment (indoors) - leads to depression & This study shows how just 2,500 lux in the morning is enough to stave off seasonal depression.

Moral of the story - small doses add up! Don't let perfect be the enemy of good, and know that even 30 second bursts of popping your head outside can make a big difference.

Now let's talk about the evening environment....

Not only are blue blockers essential, but you also want to make sure your night environment is dim enough (which means - even if you have a bunch of circadian friendly bulbs on - ensure they are dim enough).

If you use a red light panel for illumination (as I often do) - don't do a treatment on your body - keep it on the floor at least 6-10 feet away from you & consider turning on the infrared only setting.

To get a general understanding of lux in your environment - the lux meter on the MyCircadianApp is there to help you understand how to optimize your mornings & evenings to stave off winter depression and keep your metabolism healthy!

If you have any issues using the meter in the app, make sure your camera lens is clean with no obstructions & you are pointing it towards the light you are taking in through your eyes (preferably at your eye level for most accurate results).

Light is dynamic & always shifting/changing due to shadows, reflections & movement. Don't let perfect be the enemy of good with any of this, and use the chart earlier in this email to understand how different environments might be impacting your health.

Eating seasonally: Warm, cooked nourishing broths, stews & cellar stable produce will support your gut, and getting adequate bioavailable protein will support your mood, mental health & metabolism.

​Click here to get my $5 seasonal eating guide (helpful all over the world).

Working on becoming metabolically flexible can also be helpful so that you are able to push your dinner a bit earlier & support more cellular repair, turnover & melatonin production.

Winter is "melatonin season", and most people are unaware that melatonin docks at the vitamin D receptor, and taking vitamin D supplements might not be the answer to ultimately preserving our health in the winter. (see my latest podcast on this)​

Utilizing red light therapy can also be helpful (click here for my favorite panel & use code SARAHK), and has been shown to be helpful in depression & weight loss.

Grounding: In the winter grounding can be challenging! I do utilize a conductivity meter to test where I am grounded in my home (like in the basement, in a warm bath or while washing dishes).

I have played with various grounding shoes (see this video for examples) & the results can definitely vary person to person. Bahe & Harmony783 are 2 companies that have shoes I have tested to work.

You are also grounded when touching live trees outdoors & conductive surfaces! Don't let perfect be the enemy of good. Here's a podcast I did with Dr. Laura Koniver on grounding & some solutions.

Be ok with getting a little cold - Don't overdo it - but understand that even ambient cold air has metabolic benefits & can fight off seasonal depression! (I will cover this in future newsletters).

Stay hydrated -This is really a matter of minding your consumption of quality water & minerals. Click here to get lesson one of my Hydration Mastery course to learn more & to see what I recommend for optimal water consumption.

When it comes to moisturizing my skin - I am a HUGE fan of Sun & Moo, and you can use my code SARAHK to save on their amazing lotions.

Ok - that's a lot of information to get you started, and I hope you found it useful! I have lots more fun content planned - so stay tuned! Forward this to a friend or family member who might find it useful.

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In Health 🌞,

Sarah

PS - This newsletter is not medical advice nor a substitute for 1:1 care with a trusted practitioner!