What is Circadian Rhythm and what does it have to do with health? Getting good sleep and eating low histamine is important to reduce inflammation, brain fog and getting back to person you’re meant to be. Do you know someone struggling with Long Covid? This information has been known to help them too!
Episode 009 - Let Your Light Shine
I share how light therapy works in today’s episode and how you can make it work for you. I’ve written two blog posts on the subject for more info. In the meantime, let’s check out the diet that can provide relief for not only zebras but has been known to help people dealing with Long Covid or post vax health changes. You or someone you know may need to hear this!
Circadian Rhythm includes exposing your eyes to morning light and establishing a regular routine of waking and sleeping that sets your internal clock. Your body is designed to release cortisol as you get ready for your day and melatonin kicks in later in the evening to prompt your body to get sleepy and be ready to rest. Exposing our eyes to blue lights on the computer and digital devices at night send signals to our brain that it is time to wake up. Exactly what you don’t want just before bedtime. When you establish that wake/sleep cycle your morning exposure of daylight is the best time of day for the “blue” spectrum of light that is in the full daylight of dawn and early morning. Blue blocking glasses should not be worn in the morning light, you want that blue light then. Save the glasses for evening, but better yet turn off the computer at least an hour before bedtime.
Don’t wear blue blocking glasses during the day, you want the blue light in the daytime to hit your eyes, just not at night when you are using the computer or digital devices. Your body is making more melatonin at night which brings on sleep and that is the time to block the blue light with blue blockers, not during the daytime from the sun.
Sunlight: Optimize Health and Immunity (Light Therapy and Melatonin)
Sunlight provides so much more than just Vitamin D: learn from Dr. Seheult of https://bit.ly/44MTKR2 about the myriad of benefits from optimizing our exposure to light. Roger Seheult, MD is the co-founder and lead professor at https://bit.ly/44MTKR2
He is Board Certified in Internal Medicine, Pulmonary Disease, Critical Care, and Sleep Medicine and an Associate Professor at the University of California, Riverside School of Medicine.
This video was recorded on January 21, 2022
HIGHLIGHTS / TIMESTAMPS:
0:00 Intro
6:50 The solar spectrum
13:00 Circadian rhythm highlights and chart
15:15 What is regulated by circadian rhythm
16:30 Circadian dysregulation
22:30 Circadian master clock
26:41 Blue blockers
29:15 Light & mood regulation & seasonal affective disorder
31:14 Dawn simulation light and light therapy box demo
35:45 Light & cortisol
38:15 Melatonin from the pineal gland
42:00 Morning dos and don’ts
44:00 Evening dos and don’ts
48:30 Mitochondria & melatonin
49:45 Melatonin night AND day
51:00 Details of melatonin production
59:00 Melatonin summary
1:02:30 Infrared radiation
1:20:45 Sun exposure & melanoma risk
1:26:00 Sunlight penetrates bone & brain
1:29:00 Sun exposure and Covid-19
1:40:00 Infrared inhibited by glass
1:43:00 Infrared summary
1:53:00 Summary & tips
Another video that specifically addresses Long Covid. Light Therapy (infrared light) could help Long Covid patients is an important therapy often overlooked.
The Low Histamine Diet
The Low Histamine Food List provided by SIGHI (Swiss Interest Group Histamine Intolerance) is considered the most exhaustive list of histamine levels in food. Salicylates, Nightshades, Candida, Histamine, Alpha Gal, and Oxalates are a variety of dietary sensitivities that can be an issue for some of us. Understanding the symptoms and what foods to avoid can make a big difference in your healing.
Be careful that you don’t eliminate foods that you tolerate because they are on a list that you are “supposed” to follow. We are all different and some foods can be a problem for some and not bother others. Other dietary considerations could factor in and require some “cheating” to eat. As healing commences many of us are able to add foods that used to be triggers that no longer are problematic. Don’t be the food police! Listen to what your body is telling you!
Keep a food journal, you’ll be glad you did. Note what you ate, date and time and keep track of bowel movements. No one else has to see this, it’s for you to learn which foods play nice and which ones are naughty!
Fourth Cause of High Histamines
Gut Infections and Dysbiosis
I refer to the book by Dr. Becky Campbell (see link below) for the fourth possible cause of high histamines. Today I discuss the gut connection to histamine intolerance and how it could affect you.
What is the difference between SIBO and SIFO and what are they and what are the symptoms? I talk about this and more and recommend you get tested and work with a qualified medical professional.
Sunset on Bear Lake
Enjoying the sunrise or the sunset is more than just admiring the beauty, it’s light therapy that sets your body’s Circadian Rhythm. I took the opportunity to enjoy the sunset on the lake one day in late summer and I captured the moment for you!
Take time out every day to enjoy nature, do something that you love or just be you. Learn to slow down and enjoy just being and not always doing or always being busy. A hectic schedule isn’t doing you any good but a moment of reflection can bring you a calmness and peace that you may have forgotten exists.
P.S. I’m expecting delivery of my new softbox light tomorrow for my little studio and photosensitive (not blue blocker) glasses. I’m working on a project for later. Shhhh….it’s a secret.
Books Mentioned on the Podcast Episode
The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More
Millions of people suffer from allergies, migraines, skin issues, sleep disturbances, digestive ailments or anxiety due to undiagnosed histamine intolerance.
Dr. Becky Campbell, who has years of experience in the field and who suffers from histamine intolerance herself, has created a revolutionary four-phase program to heal your body naturally. What makes her approach different―and more effective for lifelong results―is that it looks for root causes and offers a well-rounded, holistic treatment plan that addresses diet, environmental toxins, lifestyle and more.
To help you uncover why your body is not processing histamine correctly, Dr. Campbell explains the eight most common factors and how to address them. Then she gives you a plan that includes a low-histamine diet, liver care, gut support and direction on how to safely reintroduce the foods that were once making you sick. Along with her wealth of delicious recipes, she also includes information on supplements, ways to reduce stress and much more.
Mast Cells United: A Holistic Approach to Mast Cell Activation Syndrome
by Amber Walker
Two years of full-time research and over 500 pages of information about MCAS!
Faith and Hope
Living for over six decades with these chronic issues that doctors seemed to know little or nothing about often left me feeling defeated and with little hope. I found my courage and my strength through my faith. I found these daily devotionals by Sara such encouraging words that I hope reach out to you too, wherever you are and whatever you’re going through.
A Daily Devotional for Discovering a Meaningful Life in Christ by Sara Daigle.
Finalist in the 2019 TopShelf Book Awards, Women of Purpose offers 100 days of scripture-based devotions for an intentional and abundant life rooted in Christ.
Music
for The Lone Zebra is provided by my subscription to Epidemic Sound.
Today’s featured song is Abide in Light by Joyspring.
Musical Interludes that are features for the show are parts of the following songs:
Your Grace by Station Story (Theme Song for the podcast)
Shaving Grace by T. Morri
Come Be With Us by Joyspring
The Paper Birch by Johannes Bornlof
Our Early Years by David Celeste
I hope you enjoyed the show and share it with a friend! I’m not on some of the usual podcast platforms due to censorship that would not allow me to share the truth. I hope you will help me by sharing this podcast with your family and friends that you care about. There are many people out there struggling with chronic illnesses that can benefit by listening to some of the tips I share.
The Lone Zebra can be found here on Substack with no ads and all the links and show notes are here for your reference too. The episodes can also be found on:
Google podcasts, iHeart, Amazon, Audible, Listen Notes, Radio Public, Podcast Addict, Learn Out Loud, Podbean, Pod Chaser, Spreaker, Rumble, Brighteon, YouTube podcast, TuneIn, and Pocket Casts.
Listed platforms without links I have submitted my podcast to but have yet to list the show. This will be updated on future podcast episodes either with links or being removed from this list. Thank you for your patience.
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