From: Merri Ellen :)

6 Powerful Ingredients to Cure Depression

The 3rd Ingredient:

Light Exposure 

Did you know that light affects depression?

Since the beginning of time, people have realized the healing power of light. We feel rejuvenated when we’re in sunshine, and we literally whither in the dark. In the early 80’s, researchers discovered that specialized bright light (20 times brighter than normal indoor light), was the most effective treatment for winter depression. Now tests are confirming that this light is effective for non-seasonal depression as well. 

It turns out that light is more than psychological. Light actually produces hormones and neurotransmitters that affect our mood and well being. One of these hormones, serotonin, is thought to be a major factor in depression. One recent study that was reprinted in The Lancet (The Lancet, Dec. 7, 2002, p. 1840), showed that bright light significantly increased serotonin levels, while dark or cloudy days caused serotonin to plummet. 

Dozens of clinical, placebo controlled studies have been done using light therapy to treat depression. These studies confirm that light is not only as effective as other methods, but it causes no long-term side effects. Additionally, people responded within a week to light instead of several weeks with medications.

Several studies have documented the advantage of specialized light for depression. Patients responded to light within a week verses several weeks for medication, and light posed no long-term negative side effects. A review of light therapy in Archives of General Psychiatry concluded the following: 

“The evidence is in that light is an active neurobiological agent. Light therapy is easy to administer in outpatient settings, lacks major side effects, and, importantly, is cost-effective.” - Archives of General Psychiatry, October 1998 

This powerful ingredient is most helpful to people who notice that there is a seasonal pattern to their depression. Doctor’s recommend that people get at least 30 minutes of bright light exposure per day. (The brain needs 2,500 lux for 30 to 60 minutes per day.) 

You can actually go outside in the sun (take off the sunglasses, but leave on the sunscreen!) or get light exposure from a special light box that emits the same amount of light (10,000 lux). This is perfect for those of you who work the night shifts or under fluorescent lights all day or live in an area of the world suffering from lack of natural sunlight. 

>>Check out 'light therapy box 10000 lux full spectrum' results on Amazon for under $50!

When I purchased my very first light box years ago, it was over $100. They have grown in popularity and gotten more affordable! Many of our readers have found this to be a great money saver considering the amount we used to spend on our medication every month!

You should try to get light exposure at the same time every day. Some people like to sit by it while they eat breakfast and read the paper. Some like to sit by it while they read or study in the evening. Experiment to see what works best for you. And don’t miss a day of light exposure if you can help it. This is something that will only work for you cumulatively if you are consistent!

THIS WEEK'S ACTION STEPS:

Ask your doctor about implementing the powerful ingredient of light therapy.

Open your windows to let in natural light.

Get outside for walks or a bike ride or simply sit outside and read in the sunshine. 

If you live in a cold climate or season or work during the night and sleep during the day, purchase a full-spectrum light for your bathroom or kitchen.

>>Check out 'light therapy box 10000 lux full spectrum' results on Amazon for under $50!

Watch for the next ingredient to curing your depression coming to your inbox in a few days...

Remember if altering a person’s behaviour will produce the same beneficial brain changes that can come from medication—without the risks and side effects—then the advantages are obvious.

Here's a sneak peak for the next ingredient...

"If we have never been allowed to express our emotions in a healthy way, we are suffering inside when we don't even know it. Our emotional state is causing our depression. Learn what you can do to retrain your outlet for your emotions and eliminate depression!" 

There is hope! You are worth it!  

To your freedom and to your joy! 

Merri Ellen :)
Your Friendly Editor of cure-your-depression.com 

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More info on Light Box Therapy

Source: 

Department Of Psychology, 426 Fraser Hall, 1415 Jayhawk Blvd., University of Kansas, Lawrence, KS 66045-7556 

Light Produces Brain Serotonin
The Lancet
Low serotonin levels are associated with depression and seasonal affective disorder (SAD). Researchers provide evidence that brain serotonin levels increase when exposed to bright light.  This suggests that daily light therapy has a sound basis in biology. http://www.apollolight.com/pdf_files/Direct%20brain%20serotonin%20validates%20SAD.pdf

Light Treatment for Nonseasonal Depression: Speed, Efficacy, and Combined Treatment
The Journal of Affective Disorders / Daniel F. Kripke
Bright light can be combined with standard therapies for treating nonseasonal depressions and appears synergistic http://www.apollolight.com/pdf_files/Kripke%20NonSeasonal%20Depression.pdf