In Part I of "Sunless Gloom: Seasonal Affective Disorder," we talked about the value of pasture-raised meat, and wild-caught fish in supplying much needed Vitamin D when living in the Northern Hemisphere. We also talked about the lesser-eaten parts of these animals, which were consumed in times past, that we no longer consume. This contributes to our Vitamin D deficiency problems so prevalent today.

Other nutritional supports include poultry. While poultry itself is not a good source of Vitamin D, it is a good source of Tryptophan, needed for the body to make Serotonin (the "Happy Hormone"). Eggs are good for the protein, fats, Vitamin D and Tryptophan needed to counteract Seasonal Affective Disorder ("S.A.D.") The yolk, by the way, is the most important source. Milk products, bananas, avocados and nuts also contain Tryptophan. Diets lacking in animal fats, from all sources, tend to have the lowest Vitamin D and lowest Serotonin levels, especially vegans and vegetarians, pre-disposing them to S.A.D.

In the non-meat category there are few sources of Vitamin D. Dried button and shiitake mushrooms contain some Vitamin D and B Vitamins. Of the other sources (cereal, pasteurized nut and soy milks), it is not naturally occurring - it is "enriched" (artificially added).

From a supplement standpoint, Omega-3 fatty acids, generally found in fish oil are helpful. Cod liver oil is the best source. You also need the range of B-Vitamins to make serotonins, best found in organ meats, brewer's yeast, and legumes. Supplement forms of B-Vitamins, with extremely few exceptions, are synthetic, and therefore rarely helpful.

Magnesium is also needed for Serotonin, as is protein. Unfortunately, most people suffering from depression tend to do the worst possible - consume large amounts of carbohydrates to stimulate an artificial emotional lift. Excess carbs tend to replace the much needed nutrient dense foods that would actually help, and sugar uses up the B-Vitamins needed for serotonins! Protein is essential in supporting healthy brain chemistry, including serotonin. If that protein comes from organ meats (like liver), well, you have the best of all worlds: Vitamin D, the other fat-soluble vitamins, B-Vitamins, lots of minerals, and the protein.

Eating brightly colored foods, including green leafy vegetables tends to help lift a sagging spirit. Other food helps include eating more fruit and avoiding alcohol, coffee and junk foods. Carbohydrates are not necessarily a no-no, since we also need carbs for the brain, but the right carbohydrates, in small amounts is the key. Getting plenty of exercise and sleep are also very helpful.

Treatment options include acupuncture, herbs, nutritional therapy, essential oils, cognitive-behavioral therapy, and light therapy. Many people have had good results with the simple addition of full spectrum light bulbs installed, replacing traditional light bulbs in the home or work (available at most hardware stores).

To learn more about herbs, essential oils, nutrition and other helps for S.A.D., attend our upcoming health class, "Natural Solutions to Seasonal Affective Disorder," Wednesday, Feb. 13 7 p.m. at Vital Health in Cd'A. Fee: $10. RSVP: (208) 765-1994.

Dr. Holly Carling is a Doctor of Oriental Medicine, Licensed Acupuncturist, Doctor of Naturopathy, Clinical Nutritionist and Master Herbologist with over 34 years of experience. Dr. Carling is currently accepting new patients and offers natural health care services and whole food nutritional supplements in her Coeur d'Alene clinic. Visit Dr. Carling's website at www.vitalhealthandfitness.com to learn more about Dr. Carling, view a list of upcoming health classes and read other informative articles. Dr. Carling can be reached at (208) 765-1994 and would be happy to answer any questions regarding this topic.