It's that time of year again, the days are shorts, the cloud ceiling lower, our joints and bones creaky in the dampness. While animals go into hibernation for the long, cold months, we humans must learn to cope with change. Like all animals, we follow a circadian rhythm which allows us to prepare for seasonal change. It is said that unless we live by the light, we cannot obtain "optimum health and longevity."
The circadian rhythm affects our brain chemistry, hormones such as testosterone, estrogen and cortisol, heart function, muscular strength and endurance and blood pressure. An area in the brain releases melatonin, which helps to induce our sleep cycle. Melatonin is released at the end of the day when light fades. When the sun rises and melatonin stops being released and we wake up.
      This explains why we have longer sleep cycle through the winter, and shorter in the summer.
      Melatonin is a very important hormone. It is responsible for causing birds to migrate. The winter causes melatonin to rise and testosterone to decrease. So much so that breeding nearly stops in wild animals. The menstrual cycle in females in the far North with very little sunlight also stops for the winter. The increased amounts of melatonin, (and potentially the decreased amounts of estrogen/testosterone)are responsible for SAD or seasonal affective disorder. So if you feel a reduced sex drive and urge to hibernate during the cold Canadian months, you are normal.
      Now there's nothing wrong with supplementing with melatonin if you have sleep problems. It helps to promote restful sleep, and is a good way to battle jet lag, being in front of a computer too long, or disturbed sleep patterns.
     If you are feeling sluggish and unmotivated in the winter be sure to take an omega 3 supplement. There is a direct correlation between omega 3 intake and depression in areas with reduced amount of daylight. Omegas have a role in the production of serotonin and reduce inflammation and the production of inflammatory cytokines. Vitamin D deficiency is also associated with mood disorders and SAD. Supplementing with 800-1000IU daily can improve mood. I find light therapy to be the most effect way to treat seasonal blues. If you have a history of depression or SAD I highly recommend starting therapy in October, to catch symptoms before they really start to take you down.
Life Extension Foundation's information on SAD

         People have been using herbs, plants, and flowers to treat and prevent illness for thousands of years. Chinese medicine and homeopathy are practices which use a variety of plants as medicines. Recent research has shown that some plants can actually help to reduce stress hormones in the body. High levels of cortisol (the stress hormone) will send the body into "fight or flight" mode, which means you will have elevated levels of adrenaline and noradrenaline. If you do not treat this state by either dealing with the stress (fight) or exercising (flight), it can become problematic for the body. Acute stress is not a bad thing necessarily. Healthy people can deal with the stress and the body will return to homeostasis. Acute stress can cause an increase in performance

due to the high adrenaline and increased energy mobilization.
       Having chronic stress in your life destroys the homeostasis or balance in the body. When cortisol is elevated for long periods of time, the body will essentially start to shut down. The immune system is taxed and weakens, heart rate and blood pressure are elevated, liver function is compromised, glucose tolerance is impaired and the digestive system functions less efficiently. Serum cholesterol and fats become elevated and sexual dysfunction is also common, as is muscular pain.
        Many people suffer from chronic stress due to their jobs, family life, or financial situations. It is very important to recognize when we are stressed and deal with it accordingly. Eventually chronic stress can lead to degenerative disease and serious health problems like metabolic dysfunction, diabetes, and osteoporosis just to name a few. Chronic stress can make one irritable, achy and exhausted, which can make self care seem very challenging.
        I highly recommend regular mild, moderate, and intense exercise to combat stress, along with emotional support, rest, a good diet, and supplements to help to restore the body to its natural state. There are many types of plants that can help to reduce stress and cortisol levels including astralgus, holy basil, rhodiola (the biggie), licorice root, maca, and ginger. I have experienced adrenal fatigue a few times, and always keep adaptogens in my cupboard.
       It is very important to recognize when we are starting to get stressed and take the steps to ensure that we are supported. Reaching out to family, friends or a health care provider is a great first step. Although it can be tempting to shut others out when exhausted, support is necessary. Learning meditation to calm ones mind and help relax is one of the best ways to deal with stressors and ensure a good nights rest.

     I feel like this is a blog post that I have written many times, and I'm sure my clients are sick of hearing me talk about it...but I believe it is important. So here it is again. It is the time of year where the daylight hours shorten, the sunshine makes only brief appearence, and the awful deep freeze sets in. Seasonal Affective Disorder affects many in this area of the world and may be linked to our circadian rhythms. Our biology may be telling us to slow down and conserve fuel, like a hibernation in the winter. Symptoms of Seasonal Affective Disorder include:
weight gain
craving for starchy foods
lethargy
oversleeping
irritability
difficulty concentrating
social anxiety/isolation
      About 2-3% of people in Ontario experience SAD, another 15% may have a milder form. Rates of depression increase as you go North with shorter daylight hours. Getting more daylight is recommended to help fight SAD. Keeping blinds/curtains open and taking noon hour walks are suggested. Another suggested therapy is using a BLU or full spectrum light to give you a "light bath" to boost mood and energy. Check out this light by Phillips. These have been scientifically proven to give energy, and I can attest to that. Around $200.00 they are a great investment, and I can't begin to tell you how much I love mine. Much more cost effective than anti-depressants and healthier than energy drinks. On days when I need to workout in the evening I will use my light and it helps give motivation to get to the gym.

      Even if you don't experience SAD, the holidays can be a tough time for many people. Expenses, family, and social functions can be stressful, and it is easy to forget to treat yourself well during the busy season.
I have come up with what I call my "Happiness Checklist" which is a bare minimum of things to do to take care of yourself. I'm putting them in my order of importance.

1. Get good rest. Sleep 6-9 hours a night. Avoid the computer and electronics in the bedroom, and try to keep the same hours of sleep each night.
2. Exercise. 3-5 times a week. I find weight training boosts my mood like nothing else. I can be super grumpy and a quick workout will change how I feel. A moderate to high intensity workout is best. Doing cardio outdoors is another great way to workout and get some light.
3. Supplement. A good fish oil, such as NutraSea and at least 1000IU of vitamin D are necessary to keep mood levels elevated.
4. Don't hibernate! Push yourself to make at least one social date a week and stick to it. It may seem like a chore, but being social is important and you probably won't regret it.
5. Talk about it. If you are feeling upset, lethargic, and very down, don't be embarrassed. Talk to a friend, family member or councellor to work through your emotions and get moral support. Join a support group, or even have a buddy system to help get to the gym or even to force each other to go out socially.
6. Dont eat crap...or you will feel like crap! If you eat heavy starches...you may start to look doughy! Eat small meals a few times a day, lots of vitamin C in fruits and veggies, and keep yourself warm and cozy with herbal and green tea. Sugary foods will spike your insulin levels and make you feel even worse.

If you are really struggling please seek help by seeing a doctor.
Stay warm and active xoxo
For a quick pick me up check out this funny youtube clip.

 Less than one week until competition time. Slowly everything is coming together, although I know I am not where I should be. Much better experience this year than the one I had last time. Although I feel my diet was tighter last year, I also know I have much nutrition knowledge this time around.  I am really listening to my body in terms of training. I have been going hard for months, and with the lack of sleep I feel my recovering hasn`t been going as well as it should. When I train with friends they can push a lot harder than I can, and last longer. It is sad to know that sleep is setting me back, and I hope one day I can finally rest. I have had sleep troubles for years, and have been taking various medications that affect sleep, and then some meds to help me sleep at times, although they are not always successful. Two nights ago I awoke after only an hour and a half, and last night got 4 hours max.


        Pictured here is my delicious pumpking shake. Half cup pumpkin puree, 1 scoop vanilla protein, 1 scoop glutamine, half scoop veggie greens, quarter cup milk, half cup water, with pumpkin pie spice! Forget those pumpkin scones and fat tummies, this is just as good and super healthy! I used maybe a tbsp of milk for this, but more milk or yogurt would make it creamier. I love pumpkin all year round, and am enjoying Tim Hortons pumpkin and Davids Pumpkin Chai teas. I also just purchased a chocolate mint oolong! Delish.