1 00:00:02,880 --> 00:00:05,440 Speaker 1: Welcome to Wellness on Mass. I'm doctor Nicole Saffire and 2 00:00:05,480 --> 00:00:07,080 Speaker 1: this is where we are going to peel back the 3 00:00:07,160 --> 00:00:10,240 Speaker 1: layers of modern health and we'll just get real about 4 00:00:10,280 --> 00:00:13,440 Speaker 1: what your body and soul needs to thrive. Today, we're 5 00:00:13,440 --> 00:00:15,680 Speaker 1: going to shine a light on something that I've recently 6 00:00:15,920 --> 00:00:19,720 Speaker 1: learned about. Have you ever heard of October theory. Now 7 00:00:19,760 --> 00:00:22,959 Speaker 1: I'm not talking about Orange theory. Don't get those confused. 8 00:00:23,040 --> 00:00:25,680 Speaker 1: Orange theory. I guess I think those are those little 9 00:00:25,720 --> 00:00:29,400 Speaker 1: pop up gyms and it's an exercise regimen. Now what 10 00:00:29,480 --> 00:00:33,320 Speaker 1: I'm talking about is October theory. And apparently it's a 11 00:00:33,360 --> 00:00:35,800 Speaker 1: real thing because I've been reading about it. Some call 12 00:00:35,840 --> 00:00:38,600 Speaker 1: it the October effect, and essentially what it is, it's 13 00:00:38,600 --> 00:00:42,320 Speaker 1: that the idea that as the dayly hours start shrinking, 14 00:00:42,440 --> 00:00:46,360 Speaker 1: you know, we have the shorter days, less sunshine, it 15 00:00:46,400 --> 00:00:48,239 Speaker 1: has a lot of effect on our body. Now we 16 00:00:48,280 --> 00:00:51,239 Speaker 1: already knew this, this is nothing new. But what's interesting 17 00:00:51,280 --> 00:00:54,120 Speaker 1: about the October theory that kids are going back to 18 00:00:54,160 --> 00:00:58,200 Speaker 1: school and people are back at work and these regimented schedules, 19 00:00:58,520 --> 00:01:02,400 Speaker 1: people are actually more motive to make changes specifically for 20 00:01:02,440 --> 00:01:05,640 Speaker 1: their health and wellness right now in October than they 21 00:01:06,000 --> 00:01:08,320 Speaker 1: say during the summer months. And by the way, is 22 00:01:08,360 --> 00:01:11,440 Speaker 1: it ever really too early to start preparing that bikini 23 00:01:11,480 --> 00:01:14,920 Speaker 1: body for those summer months. Time starts right now. So 24 00:01:15,040 --> 00:01:17,960 Speaker 1: let's talk about October theory and what are some things 25 00:01:17,959 --> 00:01:20,560 Speaker 1: that we should be doing as we head into these 26 00:01:20,600 --> 00:01:23,520 Speaker 1: shorter darker months. Well, one of the most important things 27 00:01:23,800 --> 00:01:29,080 Speaker 1: to understand is how the shorter darker days actually affects us. 28 00:01:29,280 --> 00:01:32,759 Speaker 1: I know you've heard of seasonal effective disorder, and maybe 29 00:01:32,760 --> 00:01:36,000 Speaker 1: you're like me. As there's less sunshine, you find yourself 30 00:01:36,040 --> 00:01:39,040 Speaker 1: being a little bit more sluggish, a little bit more moody. 31 00:01:39,640 --> 00:01:42,800 Speaker 1: As you're heading into the holidays, we're eating a lot more. 32 00:01:43,360 --> 00:01:45,920 Speaker 1: I'm telling you, your body is actually working against you. 33 00:01:46,040 --> 00:01:48,280 Speaker 1: It's not just all on your brain, although your brain 34 00:01:48,400 --> 00:01:51,080 Speaker 1: is part of the problem right now, So when we 35 00:01:51,160 --> 00:01:55,120 Speaker 1: think of the sunlight, when sunlight hits your skin, it 36 00:01:55,200 --> 00:01:59,280 Speaker 1: actually triggers a natural chemical reaction that converts cholesterol in 37 00:01:59,360 --> 00:02:02,080 Speaker 1: the skin to vitamin D. Now you've heard me talk 38 00:02:02,080 --> 00:02:05,360 Speaker 1: about vitamin D. Vitamin D is so important for our body. 39 00:02:06,280 --> 00:02:08,760 Speaker 1: Think of it really, as your body is built in 40 00:02:08,800 --> 00:02:11,840 Speaker 1: solar panel, Vitamin D travels through the liver and the 41 00:02:11,919 --> 00:02:15,800 Speaker 1: kidneys to become. It's active for calcid trill, which is 42 00:02:15,840 --> 00:02:19,480 Speaker 1: critical from everything from your bone health to your immune 43 00:02:19,520 --> 00:02:23,760 Speaker 1: regulation to your mental health. Here's where it gets really 44 00:02:23,800 --> 00:02:27,320 Speaker 1: really interesting. So, yes, vitamin D essential. You talked about 45 00:02:27,320 --> 00:02:29,320 Speaker 1: it a lot during COVID. It's really good for your 46 00:02:29,320 --> 00:02:32,880 Speaker 1: immune system. In fact, patients who are hospitalized from COVID 47 00:02:32,960 --> 00:02:35,920 Speaker 1: early on when they were given high doses of vitamin 48 00:02:36,000 --> 00:02:38,640 Speaker 1: D did better than those who didn't have vitamin D. 49 00:02:38,760 --> 00:02:41,240 Speaker 1: So we know it helps your immune system. And it 50 00:02:41,280 --> 00:02:44,040 Speaker 1: is cold flu in covid season, so we need our 51 00:02:44,040 --> 00:02:46,919 Speaker 1: immune system as strong as possible. It's also very good 52 00:02:46,919 --> 00:02:49,560 Speaker 1: for your bone health. It helps keep your bone hard, 53 00:02:49,919 --> 00:02:53,960 Speaker 1: helps metabolize certain things and keep it from weakening as 54 00:02:53,960 --> 00:02:56,600 Speaker 1: we age. We all age and we all lose some 55 00:02:56,639 --> 00:02:59,480 Speaker 1: of that density of our bones, so it's essential for 56 00:02:59,520 --> 00:03:02,079 Speaker 1: that too. But I want to also talk about how 57 00:03:02,120 --> 00:03:05,040 Speaker 1: it affects our mood, our mental health, and really just 58 00:03:05,080 --> 00:03:08,960 Speaker 1: our overall brain chemistry. So what does vitamin D actually 59 00:03:09,000 --> 00:03:12,080 Speaker 1: do in our brain. Well, it stimulates the pineal gland. 60 00:03:12,080 --> 00:03:14,960 Speaker 1: It's a tiny little gland in our brain, and it 61 00:03:15,120 --> 00:03:18,760 Speaker 1: stimulates the production of trip to fan hydroxylase. Don't worry 62 00:03:18,800 --> 00:03:21,040 Speaker 1: you don't need to remember that name of the enzyme, 63 00:03:21,520 --> 00:03:25,480 Speaker 1: But that enzyme actually converts trip to fan. Yes, that's 64 00:03:25,560 --> 00:03:27,840 Speaker 1: what you hear people talk about. It's in turkey and 65 00:03:27,880 --> 00:03:30,240 Speaker 1: some of the other things that we eat. But trip 66 00:03:30,280 --> 00:03:36,120 Speaker 1: tofan turns into serotonin from that enzyme trip to fan hydroxylase. 67 00:03:36,320 --> 00:03:39,760 Speaker 1: So that burst of energy and then calm or crash 68 00:03:39,920 --> 00:03:42,880 Speaker 1: you feel after a sunny day at the beach or 69 00:03:43,080 --> 00:03:47,400 Speaker 1: a big turkey meal. That's not your imagination. That's neurochemistry 70 00:03:47,440 --> 00:03:52,000 Speaker 1: in your brain in action. So what happens. Serotonin is 71 00:03:52,040 --> 00:03:56,480 Speaker 1: the body's natural mood stabilizer. You've heard of an SSRI, well, 72 00:03:56,520 --> 00:04:01,320 Speaker 1: that is the antidepressant anti anxiety medications try and increases 73 00:04:01,320 --> 00:04:04,400 Speaker 1: the amount of serotonin circulating in our brain and our body. 74 00:04:04,520 --> 00:04:07,520 Speaker 1: That's how that pharmaceutical drug works. Wouldn't it be great 75 00:04:07,520 --> 00:04:10,119 Speaker 1: if we could just increase our serotonin in a more 76 00:04:10,280 --> 00:04:13,040 Speaker 1: natural way, maybe with fewer side effects that are black 77 00:04:13,120 --> 00:04:16,160 Speaker 1: box warning on those medications. That seems like the right 78 00:04:16,200 --> 00:04:20,359 Speaker 1: thing to do. Serotonin promotes feelings of just overall well being, 79 00:04:20,600 --> 00:04:24,240 Speaker 1: keeps anxiety and check and affects appetite and even digestion. 80 00:04:24,880 --> 00:04:29,280 Speaker 1: Low serotonin levels are linked to depression, sleep problems, and 81 00:04:29,360 --> 00:04:32,440 Speaker 1: just that overall feeling of I can't get going in 82 00:04:32,480 --> 00:04:34,960 Speaker 1: the morning, I can't get going in the day that 83 00:04:35,040 --> 00:04:38,039 Speaker 1: many of us experience, especially when the days get short. 84 00:04:38,200 --> 00:04:40,920 Speaker 1: I'll be honest, I felt it yesterday. It's happening. It's real. 85 00:04:41,120 --> 00:04:44,000 Speaker 1: That's why you'll hear people talk about seasonal effective disorder, 86 00:04:44,279 --> 00:04:47,240 Speaker 1: also referred to as SAD. It's essentially a form of 87 00:04:47,240 --> 00:04:51,080 Speaker 1: depression that follows the rhythms of the season. People get 88 00:04:51,160 --> 00:04:55,160 Speaker 1: this seasonal depression as fall rolls in and the sunlight 89 00:04:55,200 --> 00:04:59,000 Speaker 1: exposure decreases. Because the vitamin D levels are dropping, the 90 00:04:59,040 --> 00:05:03,080 Speaker 1: serotonin product is slowing, and for many people, their mood 91 00:05:03,120 --> 00:05:05,679 Speaker 1: and energy it takes a hit, like they actually feel 92 00:05:05,720 --> 00:05:07,960 Speaker 1: it again, this isn't in their head. Well it is 93 00:05:07,960 --> 00:05:09,799 Speaker 1: in their head, it's in their brain, but it's actually 94 00:05:09,839 --> 00:05:13,520 Speaker 1: a chemical reaction that's happening that's making them feel this way. 95 00:05:14,080 --> 00:05:17,279 Speaker 1: And so this kind of plays into that October effect 96 00:05:17,279 --> 00:05:19,279 Speaker 1: that I was talking about, the idea that as the 97 00:05:19,360 --> 00:05:23,599 Speaker 1: daylight hours are shrinking and the serotonin dips, our internal 98 00:05:23,680 --> 00:05:27,719 Speaker 1: rhythm is shifting. It's called the circadian clock or circadian rhythm. 99 00:05:28,320 --> 00:05:30,320 Speaker 1: I'm sure you've heard it a few different ways. It's 100 00:05:30,400 --> 00:05:34,719 Speaker 1: essentially the system that regulates sleep, hormones and our body's metabolism. 101 00:05:35,080 --> 00:05:39,000 Speaker 1: It relies on sunlight as the center of it. Without sunlight, 102 00:05:39,080 --> 00:05:42,000 Speaker 1: that circadian rhythm is just out of whack and so 103 00:05:42,520 --> 00:05:45,400 Speaker 1: it falls out of sync. You can have sluggish feelings 104 00:05:45,440 --> 00:05:49,000 Speaker 1: during the day, then you have sleep disturbances at night. Well, 105 00:05:49,160 --> 00:05:51,760 Speaker 1: why is your sleep being disturbed If your sluggish all day, 106 00:05:51,760 --> 00:05:54,680 Speaker 1: you'd think your body wants to go to sleep well, 107 00:05:54,800 --> 00:05:58,960 Speaker 1: And again goes back to that brain chemistry serotonin. When 108 00:05:59,000 --> 00:06:03,640 Speaker 1: the sunlight goes off off, serotonin starts being converted to melatonin. 109 00:06:04,000 --> 00:06:05,960 Speaker 1: I know you've heard of melotonin. It's one of the 110 00:06:06,000 --> 00:06:08,960 Speaker 1: most popular natural herbs out there to help you sleep. 111 00:06:09,520 --> 00:06:12,560 Speaker 1: So when you are not being exposed to sun your 112 00:06:12,560 --> 00:06:16,279 Speaker 1: bodies own serotonin as now being converted to melatonin, and 113 00:06:16,360 --> 00:06:19,159 Speaker 1: melatonin is signaling to your body it's time to go 114 00:06:19,200 --> 00:06:22,880 Speaker 1: to sleep now. So daylight savings. When it's dark at 115 00:06:22,920 --> 00:06:26,520 Speaker 1: five pm, your brain is telling your body it's time 116 00:06:26,560 --> 00:06:28,360 Speaker 1: to go to bed. But a lot of us are 117 00:06:28,400 --> 00:06:30,560 Speaker 1: still at work. We have to get kids to soccer, 118 00:06:30,560 --> 00:06:32,440 Speaker 1: we have to cook dinner, we have to do laundry, 119 00:06:32,920 --> 00:06:34,600 Speaker 1: we have to do all those things. It is not 120 00:06:34,680 --> 00:06:37,719 Speaker 1: time for vedget. So what are some things that we 121 00:06:37,760 --> 00:06:40,760 Speaker 1: can do to make sure that we are maintaining our 122 00:06:40,960 --> 00:06:45,839 Speaker 1: circadian rhythms, trying to put off that evening time, melatonin burst, 123 00:06:46,279 --> 00:06:49,000 Speaker 1: all these things that we can potentially do naturally. Now, 124 00:06:49,400 --> 00:06:51,240 Speaker 1: I do want to make a quick caveat before we 125 00:06:51,320 --> 00:06:54,520 Speaker 1: go into the natural remedies for this. Some people are 126 00:06:54,560 --> 00:06:57,520 Speaker 1: truly affected by seasonal effective disorder to the fact that 127 00:06:57,560 --> 00:07:01,520 Speaker 1: their depression doesn't just stay the mild, low level depression. 128 00:07:01,560 --> 00:07:03,760 Speaker 1: It can be quite severe, especially as you head into 129 00:07:03,760 --> 00:07:08,000 Speaker 1: the holidays. There's feelings of isolation, being away from friends 130 00:07:08,040 --> 00:07:11,960 Speaker 1: and family, feeling alone. Sometimes you really do need help, 131 00:07:12,000 --> 00:07:14,680 Speaker 1: whether it's talking to someone a therapist, a doctor, and 132 00:07:14,720 --> 00:07:18,400 Speaker 1: sometimes you actually do need to pursue potential medications. For 133 00:07:18,480 --> 00:07:21,520 Speaker 1: that being said, you should try everything possible to treat 134 00:07:21,560 --> 00:07:24,520 Speaker 1: it naturally first and see if you can have some benefit. 135 00:07:24,600 --> 00:07:26,600 Speaker 1: But if not, there is no shame in talking to 136 00:07:26,640 --> 00:07:28,880 Speaker 1: a doctor about some alternative things that you can do. 137 00:07:29,240 --> 00:07:32,440 Speaker 1: Depression and seasonal effective disorder really does affect us all 138 00:07:32,640 --> 00:07:36,480 Speaker 1: very very differently. So for me, as we are heading 139 00:07:36,480 --> 00:07:41,000 Speaker 1: into these darker, shorter days, I am getting my family 140 00:07:41,120 --> 00:07:44,000 Speaker 1: geared up for it because it's kind of like survival 141 00:07:44,040 --> 00:07:46,400 Speaker 1: of the fittest. During the fall and winter season, it's 142 00:07:46,440 --> 00:07:49,320 Speaker 1: busy back to school and trying to ward off all 143 00:07:49,360 --> 00:07:52,440 Speaker 1: of these respiratory viruses, and we have shorter days, so 144 00:07:52,560 --> 00:07:54,440 Speaker 1: our body is trying to tell us to just sleep 145 00:07:54,480 --> 00:07:57,320 Speaker 1: all the time. What can we do? So here's what 146 00:07:57,360 --> 00:07:59,560 Speaker 1: I'm going to tell you. The most important thing is 147 00:07:59,640 --> 00:08:03,120 Speaker 1: start your day out by chasing that morning sunlight and 148 00:08:03,280 --> 00:08:05,880 Speaker 1: do it the best way you can. For me, I 149 00:08:05,880 --> 00:08:07,600 Speaker 1: mean I obviously when I'm waking up in the morning, 150 00:08:07,640 --> 00:08:10,560 Speaker 1: it's dark outside, so I turn on lots of lights 151 00:08:10,640 --> 00:08:13,200 Speaker 1: in my bedroom. That light is kind of stimulating my 152 00:08:13,320 --> 00:08:17,960 Speaker 1: brain saying the day has begun. Once the sun has 153 00:08:18,000 --> 00:08:20,160 Speaker 1: come out, I will stick my head out the window 154 00:08:20,160 --> 00:08:22,800 Speaker 1: if necessary, just to get a little bit of natural 155 00:08:22,800 --> 00:08:26,800 Speaker 1: sunlight on my face, to get that vitamin D synthesizing 156 00:08:26,880 --> 00:08:29,640 Speaker 1: and getting the serotonin going in my body. You can 157 00:08:29,680 --> 00:08:32,000 Speaker 1: do that by taking a walk outside. Maybe you need 158 00:08:32,000 --> 00:08:34,040 Speaker 1: to walk your dogs, try and wait until the sun 159 00:08:34,120 --> 00:08:36,920 Speaker 1: comes up, take a walk in the middle of the 160 00:08:36,960 --> 00:08:39,480 Speaker 1: morning at work, whatever you can do to get some 161 00:08:39,640 --> 00:08:42,440 Speaker 1: natural sunlight. Just roll up your sleeves. You don't need 162 00:08:42,480 --> 00:08:45,439 Speaker 1: to stand outside in a bikini. Just a little bit 163 00:08:45,480 --> 00:08:47,840 Speaker 1: of sunlight will go a long way by turning your 164 00:08:47,880 --> 00:08:50,400 Speaker 1: face up to the sun, rolling your sleeves up a 165 00:08:50,440 --> 00:08:52,840 Speaker 1: little bit. I promise you. The skin is your biggest 166 00:08:52,920 --> 00:08:56,880 Speaker 1: organ it is there to absorb this sunlight. So ten 167 00:08:56,920 --> 00:08:59,640 Speaker 1: to fifteen minutes of natural light first thing of the 168 00:08:59,679 --> 00:09:02,000 Speaker 1: day can be a game changer when it comes to 169 00:09:02,120 --> 00:09:05,120 Speaker 1: regulating your circadian rhythm. If you live in a place 170 00:09:05,120 --> 00:09:08,719 Speaker 1: where it is truly dark until like noontime, there are 171 00:09:08,920 --> 00:09:11,600 Speaker 1: little natural sun lamps that you can have. I'm not 172 00:09:11,640 --> 00:09:13,640 Speaker 1: talking about going to a tanning bed. I do not 173 00:09:13,760 --> 00:09:16,640 Speaker 1: recommend those, but even on Amazon you can see that 174 00:09:16,760 --> 00:09:20,080 Speaker 1: they have little lamps that you can put whether it 175 00:09:20,280 --> 00:09:22,520 Speaker 1: is in your bathroom in the morning, and it just 176 00:09:22,559 --> 00:09:25,319 Speaker 1: gives you a burst of light to try and set 177 00:09:25,360 --> 00:09:28,240 Speaker 1: the precedent for the morning for you. Some people may 178 00:09:28,280 --> 00:09:32,520 Speaker 1: consider taking vitamin D supplementation during the fall and winter months. 179 00:09:32,559 --> 00:09:36,280 Speaker 1: I personally actually take vitamin D supplementation all year round 180 00:09:36,400 --> 00:09:39,360 Speaker 1: because it is so crucial, especially for women as you 181 00:09:39,400 --> 00:09:42,920 Speaker 1: head off into that perimenopause menopausal time. Vitamin D is 182 00:09:43,360 --> 00:09:45,920 Speaker 1: incredible for you. We've already mentioned your immune system, your 183 00:09:45,920 --> 00:09:50,160 Speaker 1: bone health, but also mental health and other things. So, 184 00:09:50,280 --> 00:09:53,600 Speaker 1: especially if you're living in northern climates like the Northeast 185 00:09:53,640 --> 00:09:58,040 Speaker 1: like I am, you fall below your optimal levels by 186 00:09:58,120 --> 00:10:01,600 Speaker 1: mid fall in vitamin D and you take blood tests 187 00:10:01,679 --> 00:10:03,400 Speaker 1: and you will see a lot of people actually have 188 00:10:03,480 --> 00:10:07,280 Speaker 1: decreased vitamin D during this time. So you always want 189 00:10:07,320 --> 00:10:09,840 Speaker 1: to take the recommended dose, whether it's from your doctor, 190 00:10:09,880 --> 00:10:12,600 Speaker 1: whether it's from the back of your vitamin D supplements. 191 00:10:12,720 --> 00:10:16,280 Speaker 1: Don't think to yourself, I'm going to triple, double, quadruple 192 00:10:16,360 --> 00:10:19,000 Speaker 1: my dose. Don't do that. Okay, bad things can happen 193 00:10:19,000 --> 00:10:21,840 Speaker 1: when you take too much supplements, I promise. I mean, 194 00:10:22,280 --> 00:10:24,360 Speaker 1: just take what's recommended, and if you need a little 195 00:10:24,360 --> 00:10:25,960 Speaker 1: bit more, talk to your doctor about it, so they're 196 00:10:25,960 --> 00:10:29,120 Speaker 1: at least monitoring your levels. And I know I say 197 00:10:29,160 --> 00:10:32,520 Speaker 1: this at nauseum, But you want to be exercising regularly. 198 00:10:32,800 --> 00:10:35,679 Speaker 1: Why is that? Well, obviously exercising is very good for 199 00:10:35,720 --> 00:10:39,439 Speaker 1: our physical health, but it also naturally boosts serotonin production, 200 00:10:39,800 --> 00:10:44,640 Speaker 1: that's right, particularly aerobic activities, meaning like your cardiovascular stuff 201 00:10:44,800 --> 00:10:49,200 Speaker 1: like walking, running, cycling, whatever it is. I personally love 202 00:10:49,320 --> 00:10:52,440 Speaker 1: to exercise in the morning because that is when I 203 00:10:52,520 --> 00:10:55,679 Speaker 1: want that serotonin boost. Some people like to exercise in 204 00:10:55,679 --> 00:10:59,160 Speaker 1: the evening. That's totally fine because if it's boosting your serotonin, 205 00:10:59,200 --> 00:11:01,600 Speaker 1: when you turn off that light there, it's going to 206 00:11:01,600 --> 00:11:04,080 Speaker 1: turn into melotonin and tell your body it's time to sleep. 207 00:11:04,080 --> 00:11:06,800 Speaker 1: So either way, whatever time of day you can find 208 00:11:06,800 --> 00:11:09,480 Speaker 1: to exercise, even if it's for fifteen minutes, just do it. 209 00:11:09,640 --> 00:11:12,080 Speaker 1: Your body's going to thank you, I promise. There are 210 00:11:12,080 --> 00:11:15,480 Speaker 1: also some foods that are high in serotonin, or they're 211 00:11:15,520 --> 00:11:17,400 Speaker 1: high in trip to fan or other things that are 212 00:11:17,440 --> 00:11:20,480 Speaker 1: converted to serotonin in your body in the morning. The 213 00:11:20,520 --> 00:11:23,800 Speaker 1: things like eggs and oats are actually really high in 214 00:11:23,840 --> 00:11:26,319 Speaker 1: trip to fan. So we eat a lot of eggs 215 00:11:26,400 --> 00:11:29,480 Speaker 1: in my house, probably because we have chickens outside and 216 00:11:29,520 --> 00:11:31,720 Speaker 1: I need to go through those eggs. But eggs are 217 00:11:31,880 --> 00:11:35,000 Speaker 1: an incredible source of nutrients, one of them being tripped 218 00:11:35,000 --> 00:11:41,120 Speaker 1: to fan evening time. Think salmon, spinach, nuts, seeds. Thanksgiving 219 00:11:41,160 --> 00:11:43,520 Speaker 1: and all the holidays are coming up, Turkey is very 220 00:11:43,600 --> 00:11:46,200 Speaker 1: high in trip to fan. That's why you feel great 221 00:11:46,280 --> 00:11:48,400 Speaker 1: after you eat, and then you want to go sleep, 222 00:11:48,600 --> 00:11:53,600 Speaker 1: because that's right, You're serotonin switch to melatonin and your 223 00:11:53,600 --> 00:11:57,280 Speaker 1: body's like I'm sleep now and again I did mention 224 00:11:57,360 --> 00:12:00,560 Speaker 1: those light therapy lamps. I myself have never used one, 225 00:12:00,600 --> 00:12:03,720 Speaker 1: but I have bought them for my husband because if 226 00:12:03,760 --> 00:12:07,520 Speaker 1: anyone gets seasonal effective disorder, it is my husband in 227 00:12:07,520 --> 00:12:10,120 Speaker 1: the sense that he is more moody during the fall 228 00:12:10,200 --> 00:12:12,920 Speaker 1: and winter. He I think he was meant to live 229 00:12:12,960 --> 00:12:15,080 Speaker 1: on a beach. He loves the beach. He would never 230 00:12:15,160 --> 00:12:18,120 Speaker 1: think that he was from New York City. He loves sunlight, 231 00:12:18,240 --> 00:12:22,280 Speaker 1: he loves to be warm, and the colder, shorter, darker 232 00:12:22,320 --> 00:12:25,199 Speaker 1: months are hard for him. So going into it, we 233 00:12:25,320 --> 00:12:28,040 Speaker 1: know that. So he has a lamp and make him 234 00:12:28,040 --> 00:12:31,080 Speaker 1: take Vitamin D, make sure he's eating all the right things. 235 00:12:31,160 --> 00:12:33,520 Speaker 1: And I am a nag when it comes to exercise 236 00:12:33,640 --> 00:12:36,079 Speaker 1: because I want I don't want him to feel like 237 00:12:36,120 --> 00:12:37,760 Speaker 1: he has to go and hibernate for the next few 238 00:12:37,760 --> 00:12:40,920 Speaker 1: months because he feels sluggish and doesn't feel great during 239 00:12:40,960 --> 00:12:43,840 Speaker 1: the colder months. I want him to enjoy it. So 240 00:12:43,880 --> 00:12:46,480 Speaker 1: therefore we do what we can. Right, So those are 241 00:12:46,480 --> 00:12:48,040 Speaker 1: all the things that we can do to kind of 242 00:12:48,200 --> 00:12:51,720 Speaker 1: focus on our serotonin production and try and ward off 243 00:12:51,760 --> 00:12:55,240 Speaker 1: seasonal effective disorder. But I also want to embrace this 244 00:12:55,440 --> 00:12:59,240 Speaker 1: October theory even more because we deal with that every year, 245 00:12:59,240 --> 00:13:01,280 Speaker 1: but why not harm and something else? Is there a 246 00:13:01,280 --> 00:13:05,120 Speaker 1: way to challenge our brain a little bit during these 247 00:13:05,440 --> 00:13:08,280 Speaker 1: cooler months when we're not outside and there's not as 248 00:13:08,360 --> 00:13:11,320 Speaker 1: much to do. What can we be doing inside that 249 00:13:11,440 --> 00:13:15,160 Speaker 1: also is stimulating our brain and keeping us actively engaged 250 00:13:15,240 --> 00:13:18,840 Speaker 1: right now or working on puzzles. And they don't necessarily 251 00:13:18,840 --> 00:13:20,959 Speaker 1: love puzzles, but puzzles are very good for you. It 252 00:13:21,040 --> 00:13:23,520 Speaker 1: uses both sides of your brain. It uses a lot 253 00:13:23,559 --> 00:13:27,800 Speaker 1: of dexterity, pincer grass, fine motor, all of these things 254 00:13:27,840 --> 00:13:30,640 Speaker 1: that are really crucial for kids while they're developing. And 255 00:13:30,679 --> 00:13:32,680 Speaker 1: it's something you can do all weather. You can do 256 00:13:32,720 --> 00:13:34,679 Speaker 1: it inside. I know a lot of kids like legos. 257 00:13:34,880 --> 00:13:37,520 Speaker 1: We do too, but puzzles right now are what they're into. 258 00:13:38,200 --> 00:13:41,440 Speaker 1: But as an adult, doing a puzzle is also very important. 259 00:13:41,600 --> 00:13:43,920 Speaker 1: So I am doing my own puzzle right now. So 260 00:13:43,960 --> 00:13:45,400 Speaker 1: we all just kind of sit around and do it 261 00:13:45,440 --> 00:13:47,240 Speaker 1: and we're talking about the day and we work on 262 00:13:47,280 --> 00:13:49,719 Speaker 1: the puzzles for even just like fifteen twenty minutes a 263 00:13:49,760 --> 00:13:51,960 Speaker 1: day at the end of the day, something we're doing 264 00:13:51,960 --> 00:13:56,600 Speaker 1: together but also stimulating our brain. And the last thing 265 00:13:56,640 --> 00:14:00,079 Speaker 1: I want to mention, just because it's happening today, and 266 00:14:00,120 --> 00:14:02,520 Speaker 1: I want to make sure everyone who's listening to wellness 267 00:14:02,559 --> 00:14:07,800 Speaker 1: unmasks benefits from this drop our x, my liquid rbal 268 00:14:07,880 --> 00:14:10,439 Speaker 1: nutraceutical brand. You may have heard me talk about it 269 00:14:10,480 --> 00:14:12,040 Speaker 1: a little bit. I don't talk about it that much. 270 00:14:12,440 --> 00:14:15,960 Speaker 1: It's essentially a line of nine different concoctions that I 271 00:14:16,040 --> 00:14:19,960 Speaker 1: put together during COVID for myself to treat my inflammation, 272 00:14:20,400 --> 00:14:24,040 Speaker 1: my pain, and a whole bunch of different things. Ones 273 00:14:24,080 --> 00:14:28,640 Speaker 1: for like hair nails and skill, ones for natural affrodisiac 274 00:14:28,680 --> 00:14:33,360 Speaker 1: and hormonal support, ones for brain health, one's natural anti anxiety. 275 00:14:34,240 --> 00:14:37,320 Speaker 1: Long story long, It's essentially a line of liquid RBS 276 00:14:37,360 --> 00:14:40,160 Speaker 1: that I put together. They're available on drop our x 277 00:14:40,320 --> 00:14:44,040 Speaker 1: dot com, but they're also available on Amazon. And the 278 00:14:44,160 --> 00:14:45,920 Speaker 1: only reason I mentioned you right now is because it's 279 00:14:45,920 --> 00:14:48,560 Speaker 1: the Amazon Prime Day today and tomorrow, and I've decided 280 00:14:48,600 --> 00:14:52,600 Speaker 1: to go crazy and they are marked down anywhere from 281 00:14:52,640 --> 00:14:55,280 Speaker 1: twenty to fifty percent off. So now is the time 282 00:14:55,600 --> 00:14:58,400 Speaker 1: I refuse to buy anything full price. So if you 283 00:14:58,440 --> 00:15:00,920 Speaker 1: are like me and you want to sail, now's your 284 00:15:00,960 --> 00:15:04,640 Speaker 1: time to do it. And Boost is the exact one 285 00:15:04,680 --> 00:15:07,360 Speaker 1: that you want to help fight off seasonal effective disorder 286 00:15:07,400 --> 00:15:11,680 Speaker 1: because Boost has Lion's made ashwagandha and some other natural 287 00:15:11,680 --> 00:15:15,680 Speaker 1: herbs that naturally boost your metabolism. Boost gives you a 288 00:15:15,720 --> 00:15:18,360 Speaker 1: little bit more energy and helps you start the day off. 289 00:15:18,560 --> 00:15:21,000 Speaker 1: So if we're doing all those things, we're chasing the 290 00:15:21,040 --> 00:15:25,040 Speaker 1: morning light, we're eating trip to fan rich food, We're exercising, 291 00:15:25,240 --> 00:15:28,200 Speaker 1: maybe throwing in some natural herbs and vitamin de supplementation, 292 00:15:28,760 --> 00:15:31,280 Speaker 1: maybe talking to a doctor if you need to all 293 00:15:31,320 --> 00:15:33,720 Speaker 1: of these things. I promise you we will get through 294 00:15:33,720 --> 00:15:36,360 Speaker 1: these winter months together. We will do what we can 295 00:15:36,520 --> 00:15:39,880 Speaker 1: to fight that sluggish feeling, and we'll get through on 296 00:15:39,920 --> 00:15:42,400 Speaker 1: the other side and be looking at the sun again 297 00:15:42,440 --> 00:15:45,720 Speaker 1: in springtime soon, I promise. I know it's October, so 298 00:15:45,880 --> 00:15:48,920 Speaker 1: Breast Cancer Awareness month. Seeing is that is my day job. 299 00:15:49,000 --> 00:15:51,560 Speaker 1: We will be talking about breast cancer. It's going to 300 00:15:51,560 --> 00:15:53,880 Speaker 1: be during October. It's going to be an episode that 301 00:15:53,960 --> 00:15:56,680 Speaker 1: you do not want to miss. But for now, chase 302 00:15:56,720 --> 00:15:59,280 Speaker 1: that sunshine. Do what you can to beat off that 303 00:15:59,320 --> 00:16:02,440 Speaker 1: sluggish feel. Thanks so much for listening to Wellness Unmasks. 304 00:16:02,440 --> 00:16:05,280 Speaker 1: I'm doctor Napole Sapphire. Make sure to listen to Wellness 305 00:16:05,320 --> 00:16:08,280 Speaker 1: Unmasked on iHeartRadio or wherever you get your podcasts, and 306 00:16:08,320 --> 00:16:09,440 Speaker 1: we will see you next time.