12/17/2025
Most people feel a disruption in mood, energy level, and sleep during winter. Fortunately, we have been able to help our patients using simple measures.
In order to combat the very real winter blues, this is what Dr. Adame recommends to her patients:
- Bright Light Therapy (BLT): Use a light therapy lamp with at least 10,000 lux. We use the Carex Theralite in Clinic and use it at home. Dr. Adame recommends at least one 20-30 minute BLT infusion daily, within one hour of wakening.
- Daily Mindfulness such as yoga, journaling, or mediations.
- High-Protein, High-Fiber Anti-Inflammatory Nourishment: Foods such as greens (kale, spinach), whole grains (quinoa, oats, wild rice), and legumes (edamame, tofu, beans, chickpeas, lentils), seeds (h**p, chia, flax, sunflower, pepitas), and nuts/nut butters deliver both fiber and protein.
- Maintain Social Connections: Social connection is the forgotten vitamin that has a significant impact on cognitive health.
- Prioritize Sleep: We hear this all the time because it is so true. Make sleep a priority.
- Regulate the autonomic nervous system to reduce "fight or flight" and enhance "rest and digest" mode. Breathing pacing with an app such as Allos, Truvaga vagal nerve stimulator, and Calm Carry are non-pharmaceutical options.
- Supplements to support overall health during winter.
