Spring is in the air! There is nothing like some sunshine and warmth to lift your mood and make it easier to get out of bed in the morning. There are definite benefits to sunshine. Seasonal Affective Disorder (or SAD) affects many people, even in a country like Australia, where our light exposure is arguably still sufficient in the winter. Reduced (natural) light exposure may cause some people to experience low mood, irritability, anxiousness, and bouts of depression.
Exposure to natural sunlight is very important for our sleep cycle. There are two main hormones that our sleep cycle depends on: cortisol and melatonin. They have a diurnal rhythm - when cortisol is high melatonin is low, and vice versa. Cortisol is highest in the morning; our melatonin decreases in the early hours of the morning and our cortisol increases, culminating in a ‘cortisol spike’ that causes us to wake up. Having natural light exposure early in the day (as soon as possible after waking) supports this ‘spike’, which has positive effects on our immune system, our metabolism, and our ability to focus through the day. In the late afternoon the wavelengths of sunlight (yellows and oranges) due to the sun being at a low angle signal to our body that it is time to start the transition to sleep. It acts as another ‘anchor point’ for our circadian rhythm. Exposure to this light can help our body (and mind) start to wind down, and helps melatonin levels to rise. Exposure to bright light in the late evening is a powerful inhibitor of melatonin, so keep your lights soft, low, and ideally in the red wavelength range in the evening.
Sunshine is the best medicine.
MY GO-TO EASY SPRING BREAKFAST - BANANA PANCAKES
There is an on-going argument in my household as to whether this recipe constitutes a pancake, or an omelette. Either way it’s a quick, easy meal full of protein (egg and yoghurt), fibre (banana), and polyphenols (berries). Whilst bananas can be problematic and cause a blood sugar spike if eaten alone, combining a banana with an egg slows down the glucose response.
Mash 1 ripe banana with 1 egg. Pop some butter or oil in a pan and cook the mixture like a pancake, turning it over once firm on the underside. If it doesn’t quite hold together then you can just rename it the banana omelette.
Top with greek yoghurt, mixed berries, and a handful of walnuts.
READING RECOMMENDATION
DO HAPPY - A WAY TO BE HAPPY ALL THE TIME. Gihan (Dr. G) Jayaweera
I just received this book in the mail and I’m itching to get into it! Dr G is a passionate advocate of Lifestyle Medicine. He shares his knowledge with enthusiasm and is a mentor for many health professionals in the Lifestyle Medicine space (including me!).
WHAT I’M LISTENING TO
Dr Chatterjee talks with arguably one of the foremost experts in lifestyle modification for women through all the different age stages. Here they chat about why a lot of the health advice out there doesn’t work for women, and what women need to do as they age to ensure they stay strong, healthy, and resilient.
Yours in Health,
Merlene