Welcome back family to My December (Linkin Park reference) Newsletter. I hope that November was as productive, fulfilling and full of love like mines was. As we transitioton from summer to fall and then to winter, you may notice or sense a shift in your mental state. It may be due to less exposure to sunlight, this transition subtly impacts our mood and sleep cadence. If in fact you are feeling a shift in your mental state you may be dealing with seasonal affect disorder (SAD). Seasonal Affect disorder symptoms relates to a form of depression and tends to be correlated with the transition to seasons. Another factor that could also affect us are our counterparts getting sick.
According to Mayo Clinic the symptoms resolve around spring and summer, there is an opposite form that may happen during the spring and summer but for now we're talking about the fall and winter seasons. Here are some symptoms according to Mayo Clinic:
Feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Having problems with sleeping too much
Experiencing carbohydrate cravings, overeating and weight gain
Having difficulty concentrating
Feeling hopeless, worthless or guilty
Having thoughts of not wanting to live
Looking at this list now I can see at least two of the symptoms that are affecting myself now as I write this blog. If you are expreincing extreme symptoms go and see a professional but if you're experiencing small to moderate changes below are some benefits
Below I will speak extensively about some winter recovery practices that I added to my winter regimen. Adding context, I am a summer baby, I was born in September and I love the heat. As I've grown older though, I noticed the importance of the turn of the seasons, killing bugs and germs and even slowing down society to some extent. I needed to find practices that minimally impacted my regular program. Below I carefully curated information on the apparatus' I utilize and even amazon purchase links to purchase them if you're serious about your winter program like I am.
Red light
Red light therapy (RLT) is a non-invasive treatment that uses low-level wavelengths of red or near-infrared light to stimulate various biological processes in the body. It has been widely studied and is used for a range of therapeutic and cosmetic benefits. Below are benefits in detail.
1. Skin Health
Stimulates Collagen Production: Red light promotes the production of collagen, improving skin elasticity and reducing fine lines and wrinkles.
Improves Skin Texture: It can help smooth the skin and reduce roughness.
Treats Acne and Scarring: RLT can reduce inflammation associated with acne and improve the appearance of acne scars.
Reduces Hyperpigmentation: It may help fade age spots, sun damage, and other pigmentation issues.
Wound Healing: Speeds up the healing of cuts, burns, and other skin injuries.
2. Pain Relief
Reduces Chronic Pain: RLT is effective in managing conditions like arthritis, joint pain, and fibromyalgia by reducing inflammation and improving circulation.
Muscle Recovery: It helps alleviate muscle soreness and aids in recovery after strenuous exercise or physical activity.
Neuropathic Pain: It may provide relief for nerve pain and conditions like peripheral neuropathy.
3. Inflammation Reduction
Cellular Repair: Red light therapy reduces inflammation by promoting better mitochondrial function and cellular repair, which is helpful for a wide range of inflammatory conditions.
Improves Recovery from Injury: Accelerates healing by reducing swelling and enhancing tissue repair.
4. Improved Blood Circulation
Enhanced Microcirculation: RLT helps improve blood flow, which delivers nutrients and oxygen to tissues more efficiently, speeding up healing and recovery.
5. Hair Growth
Treats Hair Loss: RLT is FDA-approved for stimulating hair growth in conditions like androgenetic alopecia (male or female pattern baldness).
Thicker Hair: It can improve hair density and thickness over time.
6. Mental Health and Cognitive Function
Reduces Symptoms of Depression: Red light therapy has been linked to improved mood and reduced symptoms of depression and anxiety.
Boosts Cognitive Function: Some studies suggest that RLT may improve focus, memory, and overall brain function by enhancing blood flow and cellular energy in the brain.
7. Energy and Cellular Health
Improves Mitochondrial Function: RLT stimulates the mitochondria (the powerhouses of cells) to produce more ATP (cellular energy), which is essential for cell repair, growth, and function.
Enhances Metabolism: Increased cellular energy may support better overall metabolic function.
8. Eye Health
Improves Vision: Preliminary studies suggest that RLT may help with retinal health, potentially slowing age-related macular degeneration (AMD).
Reduces Eye Strain: It may also help reduce symptoms of digital eye strain.
9. Anti-Aging Benefits
Skin Firming: Boosts collagen and elastin, leading to tighter, firmer skin.
Reduces Age-Related Muscle Loss: May support muscle repair and maintenance in older adults.
10. Immune Support
Enhances Immunity: By reducing inflammation and improving circulation, RLT can support immune system function, making the body more resilient to infections.
11. Sleep Improvement
Better Sleep Quality: Exposure to red light in the evening may help regulate circadian rhythms, promoting deeper and more restful sleep.
How to Use Red Light Therapy
Session Length: Most treatments last 10-20 minutes, 3-5 times per week, depending on the condition.
At-Home vs. Professional Use: You can use professional devices at clinics or at-home devices for consistent use.
Targeted Areas: Use on specific areas of concern, such as the face, joints, or muscles.
Safety and Precautions
Generally Safe: Red light therapy is non-invasive and painless with minimal side effects.
Avoid Overuse: Excessive exposure could lead to mild side effects like temporary redness or irritation.
Consult a Professional: If you have specific medical conditions or are pregnant, consult a healthcare provider before starting RLT.
Red light therapy offers a versatile range of health and wellness benefits and can be a valuable tool in a holistic self-care routine.
Suggested use 12 minutes max everyday.
Preferrably at night to maximize sleep pattern.
Grounding
Grounding mats are designed to simulate the effect of direct physical contact with the Earth, also known as "grounding" or "earthing." This practice has been associated with various potential health benefits. Here are some key benefits that users and studies have suggested:
1. Reduced Inflammation
Connection to Earth’s Electrical Field: Grounding mats help connect the body to the Earth's natural electrical field, which can neutralize free radicals. This connection is believed to reduce inflammation, as free radicals are a known contributor to chronic inflammation.
2. Improved Sleep Quality
Better Regulation of Cortisol Levels: Regular grounding may help normalize cortisol levels, the stress hormone that can disrupt sleep. Many users report improved sleep and reduced insomnia when using grounding mats.
Enhanced Sleep Patterns: Studies have suggested that grounding can positively influence circadian rhythms, making it easier to fall and stay asleep.
3. Enhanced Mood and Reduced Stress
Stress Reduction: Grounding is thought to promote the release of serotonin, a neurotransmitter that helps improve mood and reduce stress.
Anxiety Management: Some people report feeling calmer and less anxious after using grounding mats regularly.
4. Enhanced Immune Function *
Support for Immune System: By reducing chronic inflammation and stress, grounding may bolster the immune system and help the body better respond to potential threats.
5. Improved Energy Levels
Feeling More Refreshed: Some individuals report feeling more energized and less fatigued throughout the day after using grounding mats consistently.
6. Detoxification Support
Assist with Detox: Grounding is believed to assist the body’s natural detoxification processes, potentially helping to eliminate waste more effectively.
Above you see a picture of a machine that my store has which is what gave me the idea to purchase a mat for myself at home. My mat at home isn't as powerful as the one in the picture but it does the job. I purchased the Hooga grounding mat for the initial use for 30 -60 min a day and then I decided that I would sleep on it, so I will eventually purchase one specifically made for the bed. Below are links to two types of mats to get you started.
Suggested use is 15-60 min or overnight.
Vitamin D3
Vitamin D3, also known as cholecalciferol, is a crucial nutrient that plays a significant role in maintaining overall health. It is the form of vitamin D naturally produced in the skin when exposed to sunlight and is available as a dietary supplement. Below are the key benefits and the importance of taking vitamin D3:
1. Supports Bone Health
Calcium Absorption: Vitamin D3 facilitates the absorption of calcium and phosphorus in the intestines, ensuring strong and healthy bones.
Prevents Bone Disorders: Helps prevent conditions like rickets in children and osteomalacia or osteoporosis in adults by maintaining proper bone density.
2. Boosts Immune System
Enhances Immunity: Vitamin D3 modulates immune responses, making the body better equipped to fight off infections.
Reduces Autoimmune Risks: It may help lower the risk of autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis, and type 1 diabetes.
3. Improves Mood and Mental Health
Reduces Depression: Adequate levels of vitamin D3 are associated with improved mood and reduced symptoms of depression.
Supports Cognitive Function: It may protect against age-related cognitive decline and conditions like dementia.
4. Promotes Heart Health
Blood Pressure Regulation: Vitamin D3 may help regulate blood pressure by supporting cardiovascular health.
Reduces Inflammation: Its anti-inflammatory properties may lower the risk of heart disease.
5. Enhances Muscle Function
Prevents Weakness**: Vitamin D3 contributes to proper muscle contraction and strength, reducing the risk of falls and injuries, especially in older adults.
6. Supports Healthy Pregnancy
Fetal Development: Essential for the skeletal development of the fetus.
Reduces Pregnancy Complications: Adequate vitamin D3 levels are linked to a lower risk of preeclampsia and preterm birth.
7. May Reduce Cancer Risk
Protective Role: Some studies suggest vitamin D3 may help lower the risk of certain cancers, including breast, colon, and prostate cancer, due to its role in regulating cell growth.
8. Aids in Weight Management
Metabolic Health: Vitamin D3 supports metabolic processes and can improve weight management when combined with a healthy diet and exercise.
9. Improves Skin Health
Supports Healing: It aids in skin repair and may help manage conditions like psoriasis and eczema.
Importance of Taking Vitamin D3
Sunlight Deficiency: Many people do not get enough sunlight exposure due to lifestyle, geographic location, or skin pigmentation, leading to a deficiency.
A deficiency in vitamin D4 leads to:
Fatigue and tiredness
Muscle weakness
Bone pain or fractures
Compromised immunity
Mood disorders (e.g., depression).
Taking vitamin D3 is essential for maintaining optimal health, especially in populations at risk for deficiency. Regular monitoring and appropriate supplementation can prevent various health issues and promote overall well-being. The population that most needs these vitamins:
Older Adults: Reduced ability to synthesize vitamin D in the skin with age.
Pregnant Women: Increased requirements for fetal development.
Darker Skin: Melanin reduces vitamin D production in the skin.
Indoor Lifestyle: Limited sun exposure due to work or other constraints.
The Best Sources of Vitamin D3:
Sunlight: 10–30 minutes of direct sun exposure a few times per week.
Food:
Fatty fish (salmon, mackerel, sardines)
Egg yolks
Fortified foods (milk, orange juice, cereals)
Supplements: Vitamin D3 capsules, gummies, or drops.
Recommended Daily Intake
Adults: 600–800 IU (15–20 mcg) per day; higher doses may be needed for those with a deficiency.
Older Adults: 800–1,000 IU (20–25 mcg) per day to support bone health.
Children: 400–600 IU (10–15 mcg) per day.
Safety and Considerations
Avoid Overdosing: Excessive intake of vitamin D3 can lead to toxicity, causing symptoms like nausea, kidney stones, and hypercalcemia.
Blood Testing: Check vitamin D levels (via a 25-hydroxyvitamin D test) to determine the need for supplementation.
Pair with Vitamin K2: For optimal calcium metabolism, vitamin D3 is often paired with K2 to direct calcium to bones and away from arteries.
Cryotherapy
Cryotherapy, the use of extremely cold temperatures for therapeutic purposes, offers a variety of health and wellness benefits. It is typically delivered through whole-body cryotherapy chambers, localized treatments, or ice baths. Below are the key benefits of cryotherapy:
1. Reduces Inflammation-anti-Inflammatory Effects: Cryotherapy reduces systemic inflammation, which can help alleviate chronic inflammatory conditions such as arthritis or autoimmune diseases.
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2. Alleviates Pain
Chronic Pain Management: Regular cryotherapy sessions can help reduce pain associated with conditions like fibromyalgia, rheumatoid arthritis, and migraines.
Post-Surgery Recovery: It may speed up recovery and minimize pain after surgeries by reducing swelling and enhancing healing.
3. Accelerates Muscle Recovery
Eases Soreness: Cryotherapy helps decrease delayed onset muscle soreness (DOMS) after intense exercise or physical activity.
Speeds Recovery: It is popular among athletes for improving recovery time after training or competitions.
4. Boosts Circulation
Improves Blood Flow: Exposure to cold triggers vasoconstriction followed by vasodilation, improving circulation when the body rewarms. This can enhance oxygen and nutrient delivery to tissues.
5. Enhances Skin Health
Improves Appearance: Cryotherapy can tighten the skin and improve texture, making it popular for cosmetic purposes.
Reduces Skin Conditions: It may help manage conditions like eczema, psoriasis, and acne due to its anti-inflammatory properties.
6. Supports Weight Loss
Boosts Metabolism: The cold exposure can temporarily increase metabolic rate as the body works to rewarm itself, potentially aiding in calorie burning.
Fat Reduction: Some evidence suggests cryotherapy may help with reducing stubborn fat deposits, though more research is needed.
7. Promotes Mental Health
Reduces Anxiety and Depression: Cryotherapy may stimulate the release of endorphins and improve overall mood, potentially alleviating symptoms of anxiety and depression.
Improves Sleep: Regular cryotherapy sessions are linked to better sleep quality and duration.
8. Strengthens the Immune System
Enhanced Immunity: Cryotherapy may boost the immune response by reducing inflammation and increasing antioxidant levels in the body.
9. Supports Anti-Aging
Collagen Stimulation: Cryotherapy promotes collagen production, which can reduce wrinkles, tighten skin, and improve elasticity.
Cellular Repair: The cold exposure may help repair damaged skin cells and tissues.
10. Reduces Swelling and Edema
Minimizes Fluid Buildup: Cryotherapy can be effective for reducing swelling and fluid retention, especially after injuries.
11. Improves Athletic Performance
Enhanced Stamina: By reducing inflammation and promoting recovery, cryotherapy allows athletes to train harder and recover faster.
Increased Endurance: It may boost energy levels and endurance during physical activity.
12. May Improve Cognitive Function
Brain Health: Some studies suggest cryotherapy might improve cognitive function by reducing inflammation in the brain and enhancing blood flow.
13. Alleviates Migraines
Cold Compression Therapy: Cryotherapy applied to the head and neck region can help reduce the severity and frequency of migraines by numbing pain and reducing blood vessel inflammation.
14. May Aid in Treating Certain Conditions
Multiple Sclerosis: Cryotherapy may help reduce symptoms of multiple sclerosis by decreasing muscle stiffness and spasticity.
Depression and PTSD: Cryotherapy is being explored as a complementary treatment for mental health disorders like PTSD and depression.
I work in a facility that has a cryotherapy chamber so I use the one at our facility. If you don't have access to one below are two links to cold water plunges. The drawback could be that you need the space and something to clean the water.
Can be done everyday, at my job we suggest people go into the chamber for 2:30-3:30 minutes maximum. I utilize simliar suggestion in the cold plunge, I've heard people go in for longer times. When it comes to cold water plunge I take a minimal dose and diminished returned approach. The first approach goes according to my body and how well it tolerates the extreme cold, the second approach is how long do I need to be in there before the risk of being the water outweighs the beneifits.
In conclusion, Integrating vitamin D3, red light therapy, grounding, and cryotherapy offers synergistic benefits by addressing multiple aspects of health:
Enhanced Immunity: Vitamin D3 strengthens immune defenses, while red light therapy, grounding, and cryotherapy reduce inflammation and oxidative stress.
Pain Relief and Recovery: Red light therapy promotes tissue repair, grounding reduces inflammation, and cryotherapy eases pain and muscle soreness, while vitamin D3 supports bone and muscle health.
Boosted Energy: Vitamin D3 and red light therapy enhance cellular energy production, grounding improves natural energy flow, and cryotherapy stimulates circulation and endorphin release.
Mental Health and Sleep: Vitamin D3 and red light therapy regulate mood and melatonin levels; grounding and cryotherapy reduce stress, promoting better sleep and emotional balance.
Skin and Anti-Aging: Red light therapy and cryotherapy improve skin texture and elasticity, while grounding and vitamin D3 combat oxidative stress and inflammation.
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