Northern Light Technologies

'Circannual cycle' refers to a yearly or annual time period. During some months or seasons of the year, there appears to be a greater rate of seasonal affective disorder (SAD) , when people feel depressed and lethargic. This condition is possibly because of a disturbance in the biological clock of the brain that regulates hormones for sleep and mood.

Shorter days and less sunlight seem to alter normal rhythms. Reduced light appears to be the reason since people in Alaska (or any location higher in the northern hemisphere) are more apt to suffer from SAD than people in Florida or other sunny areas. Exposure to artificial light seems to help (i.e., light therapy). This treatments consists of a box of fluorescent lights that shines on an individual ­ who does not look directly into the light ­ for about 15 minutes to 2-3 hours, twice a day, depending on the severity of SAD. Some common side effects of SAD include:

• Extreme fatigue and lack of energy.
• Increased need for sleep and sleeping more than usual.
• Carbohydrate cravings and increased appetite. Carbs increase serotonin levels (a neurotransmitter in the CNS that is important in sleep-waking cycles) in the brain. This is why people sometimes crave carbs ­ so that they can get more rest. High carb diets, particularly light or small carb snacks (too much food can disrupt sleep) a few hours before bed, are ideal for this group.
• Difficulty controlling food intake and weight (depression can lead to 'comfort' eating).
• Difficulty finishing usual tasks or chores.
• Difficulty in keeping appointments or in arriving at work or school on time.
• Difficulty in problem solving, thinking and concentrating.
• Skewed emotions, such as feeling sad, guilty or pessimistic for no reason.
• Negative thoughts during one season but not during other times of the year.

Training demands and expectations of goal achievement must take into account the emotions and moods of the individual during 'darker' months. If motivation is not as high, or ability to concentrate is not as acute, then the trainee must be cautious to avoid training practices that may increase the risk of injury. Be realistic about what can be achieved. And, most important, the ability to sustain motivation may be at an all-time high. Make workouts as 'fun' as possible with less emphasis on goal achievement, intensity of effort and stern rules.

• Besides SAD, there are other seasonal changes that occur with the human body:
• Testosterone levels are highest in the fall. They are also highest in most men around 7 A.M., but training at this time will not produce any measurable difference in muscle gains. In fact, the stress from exercise may retard or interrupt peak testosterone secretion/production.
• Sperm concentration and activity are highest in winter, with the highest rates of conception occurring during the winter.

Fatal heart attacks are most common in the winter. Winter season also produces the lowest immune resistance and highest cholesterol levels, which may contribute to the risk of heart attack (regular or daily snow shoveling in the North may contribute to heart attacks as well). Consequently, food choices must be taken more seriously, to avoid fat weight gain and to provide quality nutrients during this time. This should be coupled with a reduction in exercise intensity and overall demands so as not to challenge the immune system, advice most important for those over 50 years of age, those who have suffered a heart attack, and those with a history of family heart problems.

Light Therapy and Re-establishing Ideal Rhythms
An effective solution to improve sleep-wake cycles, and to increase overall mental and physical vigor is through use of light therapy. This technology involves the use of specially designed lamps that deliver 5,000 to 10,000 lux* of light. Each day, preferably in the morning (to awaken the mind and body), a person would sit in front of such a lamp for 20 to 60 minutes to allow the bright light to enter the eyes. As the light impacts on the retina, the signal transmits along the optic nerve and reaches the pineal gland, which gland controls the secretion of melatonin.

This therapy works in 80% of individuals who use it, with its extent being relative to the degree of direct Sunlight typically experienced or not experienced from day-to-day. Although the technology often is considered ideal for those who live in Northern climates with little Sun during late Fall to early Spring months, such is not the case. Certainly that is when light therapy has its greatest effect and benefit, but the use extends much further and to a greater population.

Many individuals receive little Sunlight as a result of working in offices or areas that do not permit direct light to the eyes, or by wearing Sunglasses and avoiding direct Sun for reasons of skin cancer, etc. What fitness enthusiasts may notice is an increase in mental awareness and general well-being from using light therapy technology, and this would have a direct bearing on the quality and intensity of exercise (an experienced effect at the IART Fitness & Testing Center), no matter what time of year it may be or where one lives. And certainly the effect of this therapy helps to treat mild sleep disorders, which then has a bearing on recovery from intense training and associated immune functioning.

To understand how light therapy works on SAD and general functioning, including sleep patterns and wakefulness, it can be compared to other medical interventions. For example, with a diabetic, the pancreas produces too little insulin, whereas with some people (including those suffering from sleep disorders, SAD, and low energy levels), the pineal gland produces too much melatonin, whereas insufficient serotonin is produced. The diabetic improves health by way of insulin, whereas light therapy provides treatment for those who suffer from biological clock irregularities.

As a consequence, overall functioning and a sense of well-being, including lack of energy, may not be the fault of high-carbohydrate diets or some other factor, but poor regulation of the brain. Of course, it could be a combination of factors, whereby light therapy becomes part of a bigger solution. Fortunately, the benefits can be experienced quite rapidly, and within a few treatments, although some people may need a few weeks of regular exposure to notice full benefit and to get the body regulated properly. For further details, the reader is encouraged to contact a respected and trusted manufacturer of safe light therapy solutions:
www.NorthernLightTechnologies.com.

*LUX is a measure of light intensity. Outdoors on a sunny Spring morning would provide approximately 10,000 LUX, a few minutes after Sunrise. The light during the sunny part of the day at the beach would provide 100,000 LUX.