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Healthcare Journal of new orleans
I
NOV / DEC 2014
31
if practiced at the same time each morning,
one will find oneself waking up naturally
about 10 or 15 minutes before the normal
light-therapy time. (This same phenom-
enon makes light boxes helpful for jet lag
and shift work.) Another is better skin—sev-
eral research studies have shown blue wave-
length therapy to be helpful in treating acne.
The second physiological factor in holi-
day depression is nutrition and exercise.
During the holidays, our normal routine
often changes to include both a less nutri-
tious diet and less exercise. One of the most
prominent changes in diet during the holi-
days is an increase in the consumption of
sweets. While research in the area is ongoing,
it is becoming clear that glucose and insu-
lin can affect brain functioning, including
cognitive parameters, sense of energy, and
mood; eating a lot of sugar may feel good in
the moment, but in the longer term, it can
depress mood and reduce energy.
In addition, while there is evidence that
high fat diets alleviate depression, a high-
calorie diet of non-nutritive foods can give
a sense of fullness without providing the
vitamins and minerals that come with a
low-fat, low-sugar diet based on vegetables,
fruits, quality proteins, and whole grains.
Folic acid, vitamin B12, iron, and thiamine
are just a few nutrients associated with a
sense of energy and healthy mood. Omega
3 fatty acids, found in oily fish, flax seeds,
and canola oil, may also be protective against
depression. Finally, exercise is highly pro-
tective against depression, so maintaining a
regular exercise routine during holiday vaca-
tion time is especially important.
If physical factors form one side of the
holiday depression coin, the other side is
cognitive factors; namely, excessively high
expectations and stress (including finan-
cial stress). To deal with feelings of disap-
pointment or melancholy during the holi-
days, psychologist Darlene Mininni, PhD,
MPH, recommends writing about one’s feel-
ings for 15 minutes a day, considering ques-
tions such as “What would I really like to
see happen?” Stress can rise substantially
at this time of year, with pressure to create
a beautiful holiday experience, largely by
spending a lot of money. Creating a budget