Comfort and Joy

 

Comfort and Joy

As we dive into the holiday season, expectations seem to multiply. With full calendars, shopping lists, and gatherings, it’s easy to feel overwhelmed. Amidst this flurry of activity, kindness toward others can become an afterthought, and the first to diminish is often kindness toward ourselves. This neglect takes a toll on well-being and impacts the release of the brain’s feel-good hormones: dopamine, serotonin, endorphins, and oxytocin. These chemicals are designed to work in bursts, not as a constant stream, yet we’re pressured to stay upbeat as if being down is something to fix.

Each hormone plays a unique role in lifting mood. Dopamine rewards task completion—like checking off a to-do list. Serotonin stabilizes mood through walking, meditation, or time outdoors. Endorphins, released during laughter or exercise, reduce pain, while oxytocin, the bonding hormone, is triggered by connection—through a hug, petting an animal, or kindness. These moments offer brief but powerful boosts, never meant to sustain us indefinitely.

Dr. Loretta Breuning, founder of the Inner Mammal Institute, emphasizes that happiness isn’t constant. “You don’t build the skill [of happiness] when you're taught it should be effortless,” she explains. Dr. IsHak, a psychiatry professor at Cedars-Sinai, adds, “Acts of kindness must be repeated. Biochemically, you can’t live on the 3-4 minute oxytocin boost from a single act.” Kindness works best when practiced regularly—whether by holding the door for someone or sharing a smile.

One of my favorite memories with my first dog Sophie captures this perfectly. While walking through Elm Grove Park, I found a quiet bench donated by the Sane family, with a plaque that read, “Be kind whenever possible. It is always possible.” — Dalai Lama. Feeling grateful, I placed Sophie on the bench, her white fur bright against a pink bow, and took a photo I’ll always cherish. It reminded me that kindness and gratitude often come in the quietest ways.

As the season unfolds, music offers a cue to slow down: “The weather outside is frightful, but if you’ll really hold me tight, all the way home I’ll be warm.” Dean Martin’s lyrics capture how trust and kindness carry us through cold patches. Happiness isn’t about constant joy but about finding beauty in moments of connection, kindness, and gratitude.

This season, let’s embrace life’s natural rhythms and be kind to ourselves and others. Happiness isn’t about being joyful every moment—it’s about finding beauty in small acts of connection, kindness, and gratitude along the way. Wishing you comfort and joy this winter.

True Colors - Light and Health

Artists have long harnessed color and light to evoke emotions, so it's no surprise that medicine is now exploring how these elements affect our bodies. As Paul Simon famously sang, “Kodachrome gives us those nice bright colors; the greens of summer. Oh Mama, don’t take that Kodachrome away!” He was onto something. Let’s take a brief autumn stroll through the history and recent findings on phototherapy before the leaves come tumbling down!

Dr. Ibrahim from the University of Arizona was inspired by the light filtering through trees to investigate green light. Forest bathing, an ancient practice of immersing oneself in nature, is known to enhance overall well-being. Research shows that “basking in green light for 1 to 2 hours a day could significantly reduce pain from migraines and fibromyalgia.” In his 2021 study, Dr. Ibrahim found that green light reduced migraine frequency from 7.9 to 2.4 episodes for those with episodic migraines and from 22.3 to 9.4 for those with chronic migraines. Additionally, fibromyalgia patients reported a decrease in pain from 8.4 to 4.9 on a 10-point scale. Similar results were observed at Duke University, where Dr. Gulur studied green light’s effects on pain. Fibromyalgia patients who wore green-lens glasses for at least 4 hours a day showed a 33% reduction in opioid use. Dr. Gulur supports the idea that green light helps reduce pain, though the specific frequencies used may not be available in over-the-counter products.

Red light and infrared therapy are well-established for aiding muscle recovery. Dr. Ghigaiarelli discovered an 18% reduction in blood levels of creatine kinase (an inflammatory marker) in athletes who rested in a red-light recovery bed compared to those who used a non-light bed.

Light therapy is also well-known for treating newborn jaundice, psoriasis, and seasonal affective disorder. It’s especially promising for conditions with limited treatment options. The LIGHTSITE III study, conducted at 10 U.S. ophthalmology centers, used a combination of red, near-infrared, and yellow light for dry age-related macular degeneration (AMD). “This was the first therapy for dry AMD that’s shown a benefit in improving vision,” concluded Dr. Richard Rosen. For those with wet AMD, consult your doctor about AREDS supplements and injections, which may help slow vision loss. Always seek medical advice before using light therapy for vision issues.

As the leaves begin to fall this November, savor the vibrant colors of autumn, knowing that these hues offer more than meets the eye.

The October Slide

You’ve never heard of the October Slide? No, it’s not about the Giant Slide at this year’s State Fair, nor is it a new dance move! Unfortunately, the October Slide is a term that has become synonymous with a flare in chronic medical symptoms as autumn approaches.

Factors believed to contribute are: falling temperatures, changes in barometric pressure, drier air, seasonal allergies, less daylight and increase in virus susceptibility as we all head indoors. The changes in barometric pressure can have a direct effect on our bodies, and some people are more sensitive to these changes, leading to an increase in inflammatory responses. Additionally, school-aged children face the added burden of academic stress as the school year progresses.

The October Slide gained momentum within the chronic illness community as they shared their stories with each other. While it isn’t a firm diagnosis it is a pattern recognized by most physicians. Most chronic illnesses may be exacerbated by the change in weather; including but not limited to fibromyalgia, headaches, rheumatoid disorders, chronic fatigue, dysautonomia and depression. You may not have heard of the October Slide, but you might have experienced it for years, unaware that you’re not alone. If this sounds all too familiar, it may be worth contacting your doctor in advance to discuss possible medication adjustments.

As summer starts to wane, be proactive in setting yourself up to minimize the slide. The specific steps you take may depend on your condition, but don’t approach fall with the belief that the slide is inevitable. Increasing your water intake, adding a liquid Vitamin D, maintaining a routine, and getting as much sunlight as possible are all proactive steps.

Over the past four years, we’ve learned a lot about the spread of respiratory viruses. Simple changes in your home, work, and school environments can improve air quality and reduce the spread and susceptibility to these airborne bugs. When our nasal passages become too dry, we’re more susceptible to viruses. Adding a humidifier, an air purifier, and indoor plants can all contribute to a healthier indoor environment.

I hope you soar into the autumn season. Being aware of the October Slide allows you to evaluate your specific medical issues and be proactive in minimizing any setbacks. Never forget that even small, consistent changes can have a big impact; no step forward is too small. While we can’t change the weather, we can always adjust our sails.

 

The In Between

As August ends, many parents will send their "adults" off into the world. This transition varies for each family. During this time, you want to be their safety net while trusting their problem-solving and decision-making skills. Summer is ideal for delegating tasks, appointments, and time management while they’re still at home. Even if they roll their eyes or shrug, your guidance is noticed.

Whether your child is going to college or starting full-time work, they will face many changes. The University of Colorado Boulder identifies stress, anxiety, and depression as top health concerns for students. Colleges offer valuable resources like WellTrack, a multidisciplinary app available at many institutions. Learn about these services before they’re needed, and prepare a toolbox for potential crises. For those living independently for the first time, stressors are similar. Reassure them that it's okay if the first few months are challenging.

Sleep and meal planning are two major pillars of good health. These can be neglected in communal living with meal plans or when managing a food budget for the first time. Therefore, let your mini-adults take the lead on their meals before they head out on their own. Talk to them about their caffeine intake; excessive caffeine can cause heart palpitations, withdrawal headaches, and rare severe cardiac events. Both caffeine and alcohol disrupt sleep. Ensure your child knows not to mix Tylenol with alcohol, as combining acetaminophen with alcohol can cause severe liver and kidney damage.

Addressing sexual assault and domestic violence is crucial. Make sure your children never accept a drink they didn’t see poured, use a buddy system, and know they can call you anytime because their safety is paramount. This applies to both boys and girls. Emphasize that nothing is more important than their safety, and discuss peer pressure openly and frequently.

Some of these topics may be difficult to discuss; remember when you left your child little notes in their lunchbox? Maybe this year you can write them a little notebook of suggestions, from the banal (like how to do laundry) to the essential (like how to cook chicken fully). Then add all the more difficult challenges they may come across so they know you are aware of the social pressures they may be facing. Most importantly, remind them they are not facing these challenges alone.

Wishing all new graduates a successful leap into their next chapter.