Bambú Naturopathic Clinic in Portland, OR • November 2010 Newsletter

in this issue:

Hello Again!

It’s that time of year again. The days grow shorter, skies are grayer, and time outside is not quite as enjoyable as it was during the sunny days of summer. Here in Portland, Oregon, we have enjoyed beautiful sunny Fall weather, which according to the weather reports will end soon. The rain is coming, and with it, what we at Bambú Clinic refer to as "The Blahs."

Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a recurrent seasonal mood disorder that begins as the days grow shorter in Fall, worsens in Winter, and then resolves as the days lengthen in Spring. In addition to low mood or depression, those with SAD may experience increased need for sleep, fatigue during the day, carbohydrate cravings, and weight gain. Irritability, social isolation, and anxiety can also be present. Studies show that approximately 50 in 1,000 US adults suffer from SAD, with the prevalence increasing the farther the distance from the equator.

In its most severe form, SAD can be debilitating and is conventionally treated with light therapy. Patients sit in front of a lightbox for a prescribed amount of time each day, tricking the body into believing that it is still Summer outside. While this therapy can provide relief, the physicians of Bambú Clinic have found that for most patients, a more holistic approach can help reduce “The Blahs” and restore vitality during the Fall and Winter months.

A Time for Slowing Down

Before modern technology provided electricity 24/7, when it was dark out, humans were limited in terms of activity. There are only so many activities that can be completed by the light of a candle or single lamp, thus Fall and Winter are historically less productive, more introspective seasons. Our bodies, in modern society, rebel a bit when we insist on staying up hours past dark, and rising hours before dawn. We become tired, irritable, and perhaps even depressed. Of course, most of us cannot hibernate for Winter (though the idea may appeal at times!). Here are Bambú Clinic’s top five recommendations for getting though the shorter days of Fall and Winter with harmony and grace:

1. Recognize that the shorter days mean something for your circadian rhythms, and allow your body to rest a little more during the dark hours. Maintain a regular schedule as much as possible.

2. Continue to spend at least 1/2 hour outside every day. Dress for the weather – bundle up in waterproof gear if it is stormy – but still get out there. This allows the body to get the fresh air it needs to function properly.

3. Eat seasonally. Enjoy the root vegetables available at farmer’s markets, cook up a big pot of soup or stew, and eat more cooked and roasted foods. The raw foods of summer can be confusing to a body that is experiencing colder temperatures outside.

4. Have your naturopathic physician check your Vitamin D level if it has not been checked, and supplement Vitamin D in a dose that will bring your lab levels into the optimal range.

5. Eliminate alcohol and caffeine from your diet. These items can throw off your circadian rhythm and tax your adrenal glands. If you need a morning pick-me-up, try a cup of warming ginger tea. To relax at night, a cup of chamomile tea is lovely.

Of course, these general recommendations are not enough for everyone. If you think you suffer from SAD, consult your naturopathic physician for treatment.

Almond Squash Stew

There’s nothing as warming and comforting as a steaming bowl of Fall stew. We hope you enjoy this fantastic seasonal recipe.

1 cup brown rice
2 Tbs olive oil
2 organic yellow onions, finely chopped
1 Tbs grated fresh ginger
1 small green Serrano chili, finely chopped (use Anaheim chili for milder heat)
3 cloves garlic, minced
2 tsp sea salt
1 tsp ground cumin
4 cups vegetable or chicken broth
1 28oz can crushed tomatoes
½ cup smooth almond butter
1 medium organic acorn squash, peeled and cut into 1-in thick crescents
2 Tbs pure maple syrup
2 16oz can black-eyed peas, drained and rinsed
1 cooked chicken breast, shredded (optional)
2 Tbs chopped roasted almonds

Cook rice according to package directions.

Heat olive oil in a pan over medium heat. Add onions and cook about 15 minutes. Add ginger, chili, garlic, salt and cumin. Stirring occasionally, cook for 5 more minutes. Add broth, syrup, crushed tomato, almond butter and squash. Cover and continue to cook over medium heat until squash is tender, about 30 minutes. Stir in black-eyed peas and cook until heated through. Add chicken if desired. Serve over rice and sprinkle with almonds.
Serves 4.

We hope you found this information helpful. We strive to help our patients find a healthy way in the world. If you have topics you'd like us to address in future issues please let us know. We are always available for questions and comments.

Warm Regards,

The Physicians of Bambú Clinic