Winter is not only a cold season but one that can leave you a little disoriented mentally, right? I’m sure you want to be your best version regardless of the season, which is why it is important to start early or take some wellness measures during this time of the year.

show notes:

In this episode, Heidi discusses the seasonal disorder that affects people with otherwise normal mental health during the winter that can leave them feeling a little off. She goes deeper into the types and benefits of certain essential oils that help curb this particular winter mood condition.

Listen in to learn the physical and mental benefits of 10 practical tips that Heidi shares in this episode.

“When God created this planet; He gave us exactly what we needed, He left us with the perfect plant solutions to help us transform our health in foundational areas.” ~ Heidi Bramm

Top Takeaways:

• The effectiveness of omega 3 on overall depression.
• The direct effects and benefits of physical health to your mental health.
• How sunlight helps you fight your winter blues and increases your mood, focus, and sleep.

What you will learn:

• [1:46] Understanding the Seasonal Affective Disorder; what it means, the symptoms, and natural options for support.
• [3:20] The essential oils to use; all of the citrus oils, Pink Pepper, Celery Seed, Blue Tansy, and Douglas Fir plus their effects on the body.
• [9:45] Omegas – you can take a double of omegas during winter to help maintain healthy levels of brain chemicals.
• [10:24] Digestive enzymes and time-released probiotics – digestive enzymes help you extract nutrients from your food at a higher level and increases food processing.
• [11:34] Dramatically reduce your sugar intake and instead stick with natural sugars.
• [12:05] Get extra sleep to wake up with a natural rhythm and for your body to sleep better.
• [12:20] Get outdoors even if it’s cold to unclog the traffic jam in your system.
• [13:00] A happy light – this is to improve your happiness through bright light therapy.
• [14:10] Vitamin D3 – have this daily and it works better with vitamin K.
• [14:40] Vitamin D tanning bed – whole body light therapy that will help your create Vitamin D
• [15:00] The adaptation system which is a combination of essential oils with herbal extracts–supports the emotional center of the brain.
• [18:20] The research on synergetic effects of the adaptation system supplement as a whole that showed it is better as one than each of the individual ingredients alone.
• [18:58] Testimonials!

Relevant Links:

• Favorite Vitamin D3 + K: https://tinyurl.com/nutridynfavorites. This will take you to a curated list of wellness products which has the 5000IU option. If you prefer, 10,000IU, search Sku R172.
• Happy Light: https://amzn.to/2qPxYhJ
• ESSENTIAL OILS MADE EASY VIRTUAL WORKSHOP >>> bit.ly/oilsmadeeasyworkshop

Detailed Transcript:

Hey, Hey, Hey Beloved – Welcome back! This is your holistic lifestyle strategist + podcast host Heidi Bramm. I’m excited to be with you today, thanks for tuning in. In this episode I want to share about Seasonal Mood changes and give you ten practical tools you can add to your wellness box to help take the edge of the classic winter seasonal changes and the effects they have on our mental and psychological health so you can reign in the reactive behaviors, support your body, and bring the joy back into your life this holiday season. This is something I personally struggle with and know what it takes to proactively approach winter with purpose. You are going to love it. Let’s dig in!

What is it?

Classic (winter-based) seasonal affective disorder (SAD) is a mood disorder, affecting people with otherwise normal mental health. Symptoms include the more common depressive mood, disconnectedness and lack of energy, but can also include difficulty waking up in the morning, nausea, tendency to oversleep and overeat, cravings for carbohydrates, difficulty concentrating or completing tasks, withdrawal from friends, family and social activities, decreased sex drive. While sharing many symptoms with clinical depression, the main distinguishing factor of SAD is its seasonal character. About 6% of the US pop falls into the major category of SAD, while 15% more suffer from a milder version of the winter blues.

Some common treatments for SAD include light therapy, vitamin D supplements which I will touch on as well, but of course we’re going to cover some essential oils that may be of great service so you can avoid side effects and heavy prescriptions and/or medications

Chemistry Wheel Categories:

In UPLIFTING CATEGORY AND HIGH IN MONOTERPENES

• ALL of your citrus oils – rotate them
• Mandarins – Green, Red, Yellow
• Bergamot
• Wild Orange
• Tangerine
• Grapefruit
• Lemon
• Lime

AND BLENDS that have citrus oils in them OF COURSE WILL BE HELPFUL AS WELL!

And then we have FOUR oils in the uplifting category that aren’t citrus oils and those are Pink Pepper, Celery Seed, Blue Tansy (big toe), and Douglas Fir

I am a science girl! So I want to share some research with you.

Wild Orange
research demonstrates that it is calming, reduces anxiety and heart rate, and improves mood (Goes et al 2012, Jafarzadeh et al 2013, Lehrner et al 2005). Also increases serotonin levels (Costa et al 2013).

Grapefruit
S.A.D. Therapy: (Seasonal Affective Disorder) Diffuse morning, noon and night, Apply to bottom of feet, back of the neck often during the day or use an inhaler and inhale deeply often. May contain up to 96% limonene. Reported to be very helpful in changing eating habits and in recovery from a drug addiction. Anti-depressive properties

Lemon + Bergamot
Bergamot and lemon oils are among the most widely-researched for positive effects on mood.

Lemon
studies show that lemon oil is antidepressant (Komori et al 1995) and invigorating (Komori et al 2006). It also reduces anxiety and boosts both serotonin and dopamine (Komiya et al 2006), two neurochemicals that are often reduced in SAD.

Bergamot
The citrus oil that has been most widely researched for mood effects in humans. Bergamot oil inhalation, from diffusion or water-based sprays, has shown:

• Reduction of work-related stress (Chang & Shen 2011, Liu et al 2013) in a total of 83 elementary school teachers.
• Reduction of anxiety (Ni et al 2013) in 53 patients awaiting surgery, compared to 49 control patients.
• Reduction of stress hormone cortisol, along with reduction in self-reported fatigue and anxiety within 15 minutes (Watanabe et al 2015). 41 healthy women.
• Changes in heart rate variability that indicate relaxation within 15 minutes (Peng et al 2009). in 25 healthy females compared to 22 controls,

Ginger
May also be helpful in blowing away the winter blues and combating Seasonal Affective Disorder. Psychologically, Ginger is arousing and stimulating. Used aromatically it can help fight debilitating nervous exhaustion. It warms and strengthens the emotions, increases determination and inspires initiative and action to carry plans through their conclusion. So if you are one of those who may have clear plans and good intentions, but lack the personal drive and optimism to muster the initiative and take real or immediate action, this is a good one to diffuse to restore enthusiasm and move forward easier.

Black Pepper
Also a stimulating oil, Black pepper is the only essential oil that has been shown to significantly increase epinephrine levels on inhalation (Haze et al 2002) and so might be useful where lethargy is a problem, but perhaps not if anxiety is high.

Jasmine
Is widely regarded as an antidepressant. Inhaled it had a stimulating effect on the autonomic nervous system, resulting in greater blood oxygen saturation, increased alertness and perceived vigor (Sayowan et al 2013).

Rosemary
A proven essential oil for those who have difficulty concentrating (Moss & Oliver 2003, Moss et al 2003), rosemary oil also acts on serotonin receptors (Martinez et al 2009).

Clary Sage
Increases both dopamine and serotonin levels, and these effects are thought to explain its notable antidepressant action (Lee et al 2014, Seol et al 2010).

Rose
Inhalation of rose essential oil resulted in a 30% decrease of epinephrine levels (Haze et al 2002). So this would be an appropriate essential oil for extreme stress, but not for extreme lethargy.

Sandalwood
Traditionally, sandalwood oil was used as a therapy for anxiety, depression and insomnia. Research reveals that inhaled sandalwood oil is calming, while improving mood and increasing attentiveness (Heuberger et al 2006).

Ten Wellness box musts:

1. Variety of essential oils – I just gave you at least 11 to choose from that are backed by science

2. Double Omegas and take 2x/day – helps maintain healthy levels of brain chemicals like dopamine and serotonin. Higher levels of Omega 3s make it easier for cells to communicate. A 2010 study showed that a high concentration of over 1,000mg of omega 3 supplement was as effective as conventional antidepressants, although this study looked at depression in general

3. Digestive enzymes + time released probiotic

4. Dramatically reduce sugar intake

5. Get extra Sleep

6. Get outdoors – Move that beautiful body of yours! Our bodies were made for movement. Sitting all day (guilty when working from home 🙋‍♀) creates a traffic jam in your systems. Daily activity is a critical component of any mental wellness program and gets things flowing🙌 Physical activity has a direct effect and benefit on mental health.

7. Happy Light – https://amzn.to/2qPxYhJ Plug it in & get happy! Compared with lighting indoors, the natural light of the sun is more than 100x brighter. If we can’t get the right dose of sunlight regularly, our sleep cycle is thrown off. Bright light therapy is a sunlight substitute. Our retinas have light receptors wired to our brain, responding positively to outdoor light so this will help you fight the winter blues, and increase your energy, mood, focus, and sleep. Alternatively, if you have a window that the direct sun comes in daily, you can sit next to it so the light hits your eye from the side. But this light is a great portable option that sits next to you on a desk while you are working or reading. Researchers at the National Institute of Health demonstrated that white light, in a range of 2,500 to 10,000 lux helped to reverse the symptoms of “Winter Blues.” The one that I have is $20 off right now so you can get one for just $60. I will drop the link.

8. Vitamin D3 – 10-20K IU daily Nov-Mar

9. Vitamin D bed – $13/session or pack of 12 for $110 at my local natural health clinic

10. Synergistic Adaptation system – that combines essential oils with herbal extracts. I could do an entire episode on this one synergetic system and perhaps I will, but the OIL BLEND supports Limbic system (emotional center of the brain). It’s a really great blend for both men and women.

    • Combines Floral, Citrus, Tree and Mint Oils for synergistic effect.

    • Randomized, single-blind, placebo-controlled, crossover clinical trial with 60 participants (some as young as age 12) showed higher test scores, lower heart rate, and lower perceived stress in a stress-induced environment while the adaption blend was being diffused 😱

    • Apply to hands, neck, shoulders, base of skull. Rub in and take deep breaths!

    • CAPSULES: great to take in the morning before work or school, or in the evening before bed. It’s recommended to take just one a day.

    • #cuttingedge You have NEVER seen a supplement like this before! Long-lasting positive effects on neurological and biochemical systems!

    • Supports Limbic system (emotional center of the brain) LONG TERM! The oil blend in this system is more for short-term in the moment support with fast-acting benefits on behavior, thoughts and emotions, whereas the capsule is to be taken daily for more long-term support. We need both and we need to be consistent, so getting these products in, on and around you a couple of times a day is a great place to start!

    • Combines GABA (helps regulate and calm the overexcited brain)

    • Sceletium root (unique phytochemical that supports healthy brain chemistry. I was just going to leave it at that but then thought I should elaborate. It supports healthy emotional responses to everyday stressors, it stimulates the production of mood stabilizing hormones, improves cognitive function while combating nervousness, and promotes a sense of well being and euphoria)

    • Ahi flower seed oil (superior omega-rich oil. Super clean, vegan fuel source for the brain. Contains higher quality and quantity of omega 3 fatty acids than any other seed oils, known for the capacity to help maintain self-confidence, emotional stability, positive attitude while reducing stress.)

    • Lavender, Coriander, Wild Orange, and Fennel essential oils (all very high in Linalool to help manage stress, sadness, and overwhelm, and addresses blood sugar imbalances due to prolonged stress)

    • Ground-breaking research with Roseman University to assess the synergistic effects of the supplement as a whole, as well as the individual ingredients, showed repeatedly that the synergy of the WHOLE of this supplement was better than the individual parts. The supplement as a WHOLE promoted neuronal growth and elasticity, allowing neurons to grow and shrink as needed. Basically, they were able to ADAPT to their environment as needed!

“I love the calming capsules. I feel more relaxed about ten minutes after taking them. I have recently moved, started a new stressful job and found myself extremely anxious. Feeling better now, but also feel these were my lifesaver!”

“I take it about one hour before bedtime. I get on average an hour more than usual sleep time and I feel rested. My mood swings have leveled off and the ringing in my right ear has pretty well disappeared.”

“”My 6-year-old was hitting kids at school last week, kicked her teacher in the shins last Thursday and Friday. I used the calming roller and restful blend roller for kids on Monday and Tuesday and she was a different kid! Had great days both days.”

As an Essential Oil Specialist, Wellness Advocate, Holistic Life Coach, and mom of 4, I am extremely motivated to make a positive impact in the world by helping moms create freedom in their families. I am a freedom fighter! And by having real-world solutions at your fingertips for 80% of the issues that come up on a daily basis, you can create freedom in your home. No, we can’t get around eating right, exercising, resting and managing our stress, and reducing our toxic load. And anytime I have suffered in my health, it’s because I’ve stopped paying attention and prioritizing those things, but I believe that in the details of life and everyday emergencies, God creates opportunities for us to connect with Him And all his creation was made for his glory. I want to make sure you know that when God created this planet he gave us exactly what we needed – He left us with the perfect plant solutions to help us transform our health in those foundational areas I mentioned earlier and that He’s created these tools to help us feel empowered to care for our health in a way that brings rapid results.

Keep in mind not all essential oils can be considered biblical or medicinal grade, i.e. pure, unadulterated, properly cultivated and distilled, laboratory tested, accurately labeled, and properly packaged. Over 90% of essential oils available on the market are for fragrance or food applications only. The company that I’ve come to know and trust over the last decade has invested millions to pursue the purest essential oils on the planet, partner with small co-ops around the globe that have worked with these plants for generations and know the art of essential oil distillation, and test above and beyond anything I’ve ever seen for essential oils. It’s the only brand I will use on my babies.

So that being said, if you are ready to start exploring the potential of essential oils for health + wellness solutions and don’t know where to start, I want to invite you to my Essential Oils Made Easy Virtual Workshop. This on-demand, 45-minute online workshop was designed for people just like you who are new to essential oils. It’s a free workshop and totally no pressure! My goal is simply to educate and empower you with the basics to help you understand the power of essential oils (because it just looks like water in those little bottles, right?!). In this wellness workshop, we cover what essential oils are and how to use them, what to look for in a quality essential oil and why it matters, and then we cover a few of the most popular and versatile oils every home should have, along with testimonials so that you can make an informed decision on whether or not essential oils are a good fit for you and your family.

Just like you make sure you choose nutritious foods and 3 meals and 2 snacks every day, that you brush your teeth twice a day, and are in bed at a decent time so you wake up well rested and ready to start you day as the best version of YOU, you can also make sure you have natural solutions, pure and uncontaminated just the way God created them, to support your immune and respiratory system, help you focus during the day and sleep better at night, and wash away the stress of life so you can be emotionally resilient, left feeling strong, and so much more.

Check out the link in the show notes to take the first steps towards getting access. This just helps me learn a little bit more about you and your needs, and you can opt to receive a free sample to go along with the workshop to make it more of an interactive experience which is always fun. Essential oils are not scary, you just need someone to help you create a specific plan of oils with how they would be helpful for you and how you would use them. They have become our go-to for almost the last decade as a first-line of defense in our home and I want to make sure that everyone knows they exist as a safer, cheaper and more effective option!