With the change in seasons now fully upon us, days are getting shorter, and the risk of seasonal affective disorder is turning into very real suffering for literally millions of Americans.  Most of this suffering can be prevented, if people recognize the cause of their symptoms and get help.

Seasonal affective disorder (SAD) most often visits patients during the fall or early winter.  It has also been called “winter depression” or “winter blues,” but its symptoms mimic major depression of any other kind—the distinguishing characteristic in this case being its connection to less sunlight.   Those symptoms can include sadness, tearfulness, decreased concentration, decreased self-esteem, low energy, alterations in sleep patterns and appetite, loss of interest in hobbies and work and, in severe cases, thoughts of suicide.

If you have struggled with repeated bouts of depression in the past, it’s very important to figure out if you can identify this kind of seasonal pattern.  But SAD doesn’t necessarily manifest itself with serious symptoms every year, so all of us need to be alert this year to whether we’re burdened by it.

SAD costs the economy dearly in lost productivity from employees, employers and entrepreneurs fighting its symptoms.  But it will also inflict an additional and very substantial financial burden on the millions of families directly affected, at a time when so many families are struggling already.  That’s one reason why SAD may be a bigger threat this year than the H1N1 flu, even though SAD gets a lot less attention.

SAD responds to the same treatments used to fight non-seasonal depression.  Psychotherapy is tremendously helpful, as is exercise and, when indicated, medication.  Another promising and safe treatment is transcranial magnetic stimulation (rTMS), which involves repeatedly stimulating a particular area of the brain using magnetic waves. 

I have seen many, many of my patients also benefit tremendously from the use of bright light therapy, which involves sitting for a short time each day in front of specially designed portable lights (which are relatively inexpensive and widely available) that replicate sunlight (without exposing the user to any damaging “tanning” light).   One of these devices is called the goLite, but just Googling “bright light therapy for depression” will bring up lots of choices.  If fall and winter and “down” times for you, then get one of these lights and use it.  It could change your life—for about $150.

It’s time we took SAD very seriously, given the fact that it causes so much damage to so many lives and is so responsive to treatment.  It’s the psychiatric epidemic that comes every year—and one we already know how to defeat.

Dr. Keith Ablow is a psychiatry correspondent for FOX News Channel and a New York Times bestselling author. His book, “Living the Truth: Transform Your Life through the Power of Insight and Honesty” has launched a new self-help movement including www.livingthetruth.com. Dr. Ablow can be emailed at info@keithablow.com.

Dear Yvonne,
I am a 50-year-old-man who has lost all interest in — and avoided — sex with my partner since she has gained weight. Watching her gobble a double pie a la mode for a nighttime snack was like an anti-Viagra for me. When I met her 3 years ago, she was perhaps 30 pounds thinner. I noticed an older photo of her and she appeared to be perhaps 50 pounds heavier. Do women lose weight to meet a man and seek commitment as if crossing a finish line to find the food again?
—JK 

Dear JK,
Both men and women often seek to be physically fit in order to attract a potential partner. Many do “let themselves go” once they have the commitment since they feel that the woo’ing phase of the relationship no longer requires work. However, it’s hard to say, if your partner intentionally lost weight to “nab” you, and then didn’t have a care in the world when she put the weight back on.

The reasons why people put on weight are very complicated and numerous. Factors that lead to weight gain include:

          o Diets high in calories (sodas), saturated fat (fried foods), and/or sugar (candy)
          o A lack of exercise
          o Not getting enough sleep
          o Stress
          o Health problems, for example, hypothyroidism
          o Medications
          o Menopause

In order to reclaim your sex life, try to spend quality time with your lover in ways that keep both of you active and eating healthy meals. Instead of being critical, try to be compassionate by expressing concern for her health, and offer to be of assistance in any way possible. Feeling sorry for yourself won’t do you or her any good.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

Dear Yvonne,
Could my exercising affect my bra size?
—Flora

Dear Flora,
Breasts are made up of fat tissue. If a female is very physically active or loses a lot of weight, she may lose fat from her breasts. Playing sports and exercising in moderation does not prevent breasts from growing. Losing large amounts of weight and fat nearly always results in some reduction in overall breast size, but, if done through exercise, can increase the firmness of underlying muscles which can give them a sometimes much-needed ‘lift.’

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

With today being Inauguration Day, I would like to take a few moments to reflect on the physical and psychological aging that goes on when you are in a high-stress job with tremendous responsibility. It isn’t just being President of the United States, though of course the health of our president is everyone’s concern. 

Back in 2004, I interviewed former President Clinton’s heart surgeon, Dr. Craig Smith, for the Washington Post, and I was amazed at how clogged Clinton’s arteries were prior to his extensive heart bypass operation. Of course, Clinton was a famous fast-food junkie, and he also admitted later that he wasn’t completely compliant with his cholesterol-lowering medication. Clinton exercised, played golf, and kept his weight down, but his photographs show him visibly aging over his 8 years in office.

George W. Bush is a runner, and exercised vigorously throughout his 8 years in the White House. During most of his first term, Bush reportedly ran an average of three miles, four times a week, also swimming, lifting weights, and working on an elliptical trainer. But reportedly damaging the meniscus of both knees, Bush switched to mountain biking for his regular exercise during his second term. Bush’s regular exercise throughout his presidency, and more careful diet than Clinton’s, will make it far less likely that he will suffer from heart problems in the future. Another factor is genetics — the good health of Bush 41 (who once again plans to jump out of a plan for his 85th birthday), as well as that of Barbara Bush, is a good indication that Bush 43 will also remain in good health. Still, looking at photographs of President Bush over the past 3 years reveals a man aging visibly under the stress of the job.

Barack Obama is 47 years old, thin, and also exercises regularly and vigorously. He is a lover of basketball, and reportedly plans to play in the White House gym. The greatest concern for his health, if he manages to avoid the cream sauces and desserts of State dinners, will be smoking. We don’t know how much Obama has smoked over the years, and he has promised not to smoke in the White House, but stress and cigarettes are a dangerous combination. Here’s hoping that our 44th president can kick the habit for good. If he does, then his long-term risk of heart disease, lung disease, and cancer will decrease dramatically.

Dr. Marc Siegel is an internist and associate professor of medicine at the NYU School of Medicine. He is a FOX News medical contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of “False Alarm: The Truth about the Epidemic of Fear“ and “Bird Flu: Everything You Need to Know About the Next Pandemic.”  Read more at www.doctorsiegel.com

Of the nearly two thirds of U.S. adults surveyed, 64 percent agree that they are filled with greater joy soaking up the summer sun, then bundling up in winter coats. According to studies done at Cornell University, the winter blues and its more severe foil, Seasonal Affective Disorder (SAD), affects about four times as many women as men.

Although the science is still relatively new, research has begun to reveal how mindful eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals. Scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen — it might just save you a trip to the therapist!

To ease feelings of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide. Magnesium, can also ease symptoms of depression. Enjoying a bowl of whole-grain cereal and soy milk topped with walnuts will supply you with magnesium and increase your intake of omega-3 fatty acids, which will ease your frame of mind into the afternoon frenzy when your kids come home.

To get out of a bad mood: A lack of selenium can cause bad moods. Individuals suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Pistachios, salmon, and shitake mushrooms can instantaneously get you out of this funk.

When you want to feel pleasant and alert: Eating foods that stimulate the release of dopamine may produce enjoyable feelings. Phenylnine is an essential amino acid found in the brain and blood that can convert in the body to tyrosine, which in turn is used to synthesize dopamine instantly increasing your energy and alertness. Start your morning off with a bowl of hot oatmeal to warm you up try adding skim milk and sliced bananas to add a boost of dopamine and to leave you feeling happy throughout the day. Breakfast is a must because it provides glucose to your brain, making you mentally efficient and vigilant.

When you want to feel happy:  When we don’t get enough exposure to sunlight our moods and physical health may suffer. More specifically, serotonin levels, a hormone associated with elevating your mood rises when you’re exposed to sunlight. So we often feel sad during the darker, winter months.  An amino acid, tryptophan helps raise serotonin levels in your body, causing you to feel upbeat once again. Eating foods that are high in tryptophan such as, simple carbs, low-fat cottage cheese, nuts, and chicken will help cure your winter blues.  A slice of whole-wheat toast with low-fat cottage cheese and jam is a sure way to boost your mood. 

Get Moving: Studies show that anywhere from 30 minutes to an hour of exercise every day can have a positive impact on your mood. When we exercise our body releases endorphins that help us to feel happy, but it also has been shown to reduce stress, which often intensifies feelings of depression brought on by the winter blues.  It can also increase your joy by making your skinny jeans and little black dress fit better, and is there any greater feeling then that?!

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.  She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Nearly 50 million Americans have high cholesterol. There are two kinds of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is often called the “good” kind of cholesterol because it helps remove unwanted cholesterol from the body. LDL is the “bad” cholesterol made up primarily of fat, and is a particular risk factor for heart disease. So when setting out to lower your cholesterol, you need to know your HDL number, your LDL number, and your total cholesterol number.

This  chart will provide you with some helpful information:

High levels of cholesterol in the blood increase your chances of developing heart disease. In an effort to lower your cholesterol and reduce your risk, you must increase your fiber intake. Clinical studies show that a heart-healthy diet that is low-fat and includes lots of fruits, vegetables and whole grain products that contain fiber can lower blood cholesterol. Fiber, among its other benefits, seems to bind up cholesterol allowing it to be eliminated from your body. If enough is removed it can lower cholesterol by 10-15 percent.

Many studies have shown that fiber can slow the liver’s manufacture of cholesterol, as well as modify LDL particles to make them larger and less dense. Researchers believe that small, dense LDL particles pose a bigger health threat.

The American Dietetic Association recommends that Americans eat 20-35 grams of fiber per day. Here are some fiber-filled foods to help lower cholesterol:

•   Oat/oat bran/whole-wheat products
•   Dried beans and peas
•   Nuts
•   Barley
•   Flax seed
•   Fruits such as apples and pears
•   Vegetables such as carrots and broccoli
The key to improve overall health is not only dieting, but making physical activity a part of your daily routine. Regular physical activity is key to keeping your cholesterol low. Aerobic exercise may improve insulin sensitivity, HDL, and triglyceride levels, and may reduce your heart risk. People who exercise and control their diet appear to be more successful in long-term lifestyle modifications that improve their heart risk profile.
 
Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Dear  Yvonne,
Occasionally, my lover and I will have an entire hour or two for sex. We don’t feel like making love, though, we feel as if we’re on ‘autopilot.’ How can we keep things spicy and stay connected without feeling robotic or just going through the moves?
- Jude

Dear Jude,
What I’d recommend is taking a couples’ yoga class together as a form of foreplay. This provides a different way of becoming intimate and getting to know your partner’s body. Adjusting each other’s bodies, getting pressed together at times, and seeing each other in a new light, while helping your bodies to unwind and feel good, can heighten the desire to make love.  Exercise is often considered an aphrodisiac.

If this can’t happen in an hour, you can practice your own yoga moves at home as a warm up to greater (spiritual) union. Such an interaction also helps to expand the idea of what sex is about and helps to make it an entire body experience instead of one with a “going through the moves” genital-focus. 

Dr. Yvonne Kristin Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

Dear Dr. Y,
I am so self-conscious about my body that I can’t get out of my head enough during sex to orgasm.  I worry about what my partner might be thinking about – all of the imperfections and squishy parts – instead of about my pleasure. What do I do about this head game?
Leslie

Dear Leslie,
Socialization and habit dictate the positive and negative response you’re having to your own body. Undoing these notions can be a challenge, but yoga, therapy, massage and other naturopathic/holistic exercises and treatments can be excellent tools for getting comfortable in your skin and accepting yourself as a beautiful living specimen.

 You can also take on this head game by standing in front of the mirror after your next shower. Take a deep breath as you look at each body part as objectively as possible. Watch for programmed responses and move past them by letting go of them. Acknowledge and accept each part of your whole without judging. Labels are so harsh, and can impede your ability to realize that, for example, a potbelly is just a belly – not good or bad, merely a belly. 

 If you still feel terribly self-conscious post-body and soul work, a trainer might be able to help you design an exercise program to trim down, bulk up or change your overall appearance. But make sure you do it for you – to feel better about your figure. Learning to love your self in is a vital part of a fulfilled life, not limited to the realm of sexual satisfaction. Self-love is the cornerstone to being fully capable of loving anyone else.

Dr. Yvonne Kristín Fulbright is a sex educator, relationship expert, columnist and founder of Sexuality Source Inc. She is the author of several books including, “Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots.”

Many people over the age of 50 have been watching the Olympics from their couches, resigned to be voyeurs, thinking they are too old to exercise themselves. But a study from Stanford University published in the Archives of Internal Medicine suggests we may all be much better off watching the Olympics from our treadmills. This study adds to the growing body of evidence showing that moderate exercise prolongs life, and decreases your risk of many diseases.

This study is unique because it looks at the positive effects of exercise on the elderly, at a time of life when many have already given up, believing (wrongly), that the damage has been done. Five hundred runners were tracked for more than 20 years. They averaged four hours of running per week at the beginning, just more than an hour per week by the end of 20 years.  It turned out the elderly runners were half as likely to die prematurely from heart attacks, cancer, neurological disease including strokes, infections, and other causes than the non-runners.

Perhaps even more interestingly, there was no evidence that the patients in the study suffered from more arthritis or needed more knee replacements than non-runners. This is an important finding for aging people who insist they shouldn’t exercise because it will wear down their joints.

The study is limited because it is observational and does not prove that it is actually the running that kept the patients alive longer. Other lifestyle factors may have contributed to longevity. People who run also tend to have better diets, better mood, better sleep habits, all factors that can decrease stress and influence lifespan, especially when combined with exercise.

But there is little doubt that exercise is good for you. It lowers stress, improves circulation, and decreases pressure on the heart. Some common questions my elderly patients ask me:

Q – If I start running tomorrow, will it help?
A - It is never too late to start running. It won’t help much right away, but the benefits accrue over several weeks.

Q – What about my knees and my back? If I’m overweight, won’t it hurt them?
A – You should check with your physician first. If he or she clears you, you should start slow and build up. I advise running on soft surfaces. You can be monitored for signs of arthritis, and the Stanford study suggests no increase over non-runners.

Q – Do I have to run? Can’t I do something else that doesn’t hurt as much?
A – Swimming, elliptical, Nordic track, rowing machines, and bicycles are all good cardiovascular exercise which decrease pressure on the heart while improving circulation to the vital organs of the body. Each can be just as effective exercise as running and may be better tolerated in certain cases.

Marc Siegel MD is an internist and associate professor of medicine at the NYU School of Medicine. He is a Fox News Medical Contributor and writes a health column for LA Times, where he examines TV and movies for medical accuracy. Dr. Siegel is the author of False Alarm: the Truth About the Epidemic of Fear (Wiley 2005) and Bird Flu: Everything You Need to Know About the Next Pandemic (Wiley 2006). Read more at www.doctorsiegel.com

As we approach the Olympic Games in Beijing, China this week is time to take note if you find yourself “breathing heavy” during or after exercise.  This may a sign of more than just good aerobic activity.  Exercise-associated asthma can be the culprit; in many cases you may not realize you have this form of intermittent asthma.  Symptoms such as coughing or difficulty breathing during or shortly after exercise are commonly seen. 

In the past several Olympic Games up to one-fifth of athletes have a history of EIA (exercise induced asthma).  It certainly does not keep these elite athletes sidelined.  EIA may be triggered by “oversensitivity” to changing conditions including temperature, humidity as well as air quality, during the workout.  

Strategies in dealing with EIA

·         Hydrate with water before, during and after exercise

·         Warm up with a decent stretch and light exercise

·         Give yourself an adequate period for a “cool down” when done

·         Control your allergies and asthma triggers (especially on high pollen count days)

·         Check out the air quality index (pollution and ozone levels) before you exercise outdoors

·         Pre-treat with inhaled medication as advised by your doctor (after your diagnosis is confirmed) to prevent symptoms

Additional info and tips on “exercise induced asthma” can be found at www.aaaai.org/patients/publicedmat/tips/exerciseinducedasthma.stm.

Dr. Clifford W. Bassett is an assistant clinical professor of medicine at the Long Island College Hospital and on the faculty of NYU School of Medicine.  He is the current vice chair for public education committee of the American Academy of Allergy, Asthma and Immunology.  No information in this blog is intended as medical advice to any reader or intended to diagnose or treat any medical condition.