Spiritual Minded Military Iowa Air National Guard: What Vitamins Are Good for Seasonal Affective Disorder—The Winter Wellness Protocol

 

THE SUN DISAPPEARS FOR FIVE MONTHS

Iowa winter is not a time of the year. Iowa's winter is a job.

The sun comes up at 7.30 am. It sets at 4:30 PM. That's 9 hours of daylight. Weeks of gray skies. The cold keeps you in the house. Darkness crawls down into your bones.

The 132nd Wing at Des Moines is an all-weather base. It's nighttime at the 185th Air Refueling Wing in Sioux City. The F-16s and KC-135 do not celebrate the solstice. The mission continues. Your body struggles.

SAD is not a character defect. SAD is a biochemical phenomenon. Fewer hours of sunlight means a disruption in your circadian rhythm. Serotonin drops. Melatonin rises. Your brain chemistry changes.

You are not lazy. You are not weak. You are not a failure. Your brain is starved for light.

John 1:5 (The light shines in the darkness, and the darkness has not overcome it).

"The light shines in the darkness, and the darkness has not overcome it." — John 1:5

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WHAT SEASONAL AFFECTIVE DISORDER DOES TO YOUR BODY

SAD is NOT the 'winter blues. Seasonal Affective Disorder is a form of clinical depression that occurs at a specific time of year. It is recognized by the DSM-5. It is recognized by the VA. This isn't something that your body is making up.

The symptoms include:

Fatigue, which sleep can't cure. Oversleeping. Difficulty waking up. Carbohydrate craving. Weight gain. Social withdrawal. Decreased enjoyment of activities that were once enjoyed. Irritability. Feeling of being weighed down in arms and legs.

There are airmen at the 132nd Wing that experience these symptoms every winter. The 185th Air Refueling Wing has crews who have trouble getting out of bed in the morning when the sun doesn't rise until 7:30 AM.

The enemy uses the Iowa winter as his weapon. He wants you tired. He wants you alone. He doesn't want you to go for solutions; he wants you to go for sugar and screens.

The counter is the Winter Wellness Protocol.

"I have come as a light into the world, so that whoever believes in Me should not abide in the darkness." — John 12:46

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THE BIOCHEMICAL SOLUTION: VITAMINS THAT FIGHT SAD

The study is unequivocal. Certain nutrients can treat the biochemical causes of SAD.

Vitamin D3

The sun is a source of vitamin D, which your body makes when your skin is exposed. It's the winter season in Iowa, and there is no sun! Your blood levels of vitamin D go down. A deficiency of vitamin D has been directly associated with depression.

The results: A meta-analysis of 31 studies showed that those who had low baseline vitamin D levels experienced significant improvement in depressive symptoms when supplemented. A separate study of more than 7,000 subjects revealed that they had a 75 percent higher rate of depression if they were deficient in vitamin D.

The protocol: 2000-4000IU of vitamin D3 every day in the winter months. Start in October. Continue through March.

B Complex Vitamins

B vitamins play a key role in the synthesis of neurotransmitters. B6, B9 (folate), and B12 (folate) are all directly involved in the synthesis of serotonin. In relation to B12, levels are correlated to the severity of depression.

The study: In 2020, a study showed that increased consumption of B vitamins was linked to reduced depressive symptoms. There is a high prevalence of B12 deficiency in individuals with SAD.

The Protocol: Take a B-complex supplement daily. Seek methylated forms for better absorption.

Omega-3 Fatty Acids

Omega-3s reduce inflammation. There are links between inflammation and depression. There are two main omega-3s to note: EPA and DHA. DHA is not as effective as EPA for depression.

The research: Omega-3 supplements were shown to decrease depressive symptoms in a meta-analysis of 26 studies, with formulas containing more EPA producing the greatest benefits.

The protocol: 1,000-2,000 mg/day of omega-3s and a minimum of 60 percent EPA.

Magnesium

The nervous system is controlled by magnesium. Deficiency in magnesium leads to anxiety, irritability, and sleep disturbances. Each of these is associated with SAD symptoms.

The research: In 2017, a study showed that taking magnesium supplements helped ease depressive symptoms in adults with mild-to-moderate depression. Effect size was similar to antidepressant treatment.

The protocol is magnesium glycinate/citrate 200-400 mg per day. Glycinate is more easily digested and does not lead to digestive problems.

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THE LIGHT SOLUTION: MORE THAN VITAMINS

Vitamins cannot be all that is needed. You need light energy and oxygen for your brain.

The initial treatment for SAD is light therapy. Light therapy with a 10,000 lux light box for 30 minutes in the morning lessens the symptoms of SAD in 60 to 80 percent of people.

The protocol: Have a light box that emits 10,000 lux within 30 minutes of waking. Place 16-24” away from the light. Avoid looking head-to-head at it. Read. Eat breakfast. Check email. The light is what does the job!

Natural light in the morning is better than artificial light. If the sun is out in the sky, get outside for 15 minutes. No sunglasses. No window. Direct exposure.

Morning light is not the only thing that matters—evening darkness is important, too. Turn down lights during nighttime hours. Use blue-light-blocking glasses. The contrast of daylight hours in the morning and darkness at night is important for the regulation of melatonin in your brain.

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THE SPIRITUAL SOLUTION: FAITH AS A BIOCHEMICAL INTERVENTION

Nutrients are essential to the body. The spirit requires linkages.

An analysis of 2,500 adults in 2019 revealed that attending religious services was related to lower levels of depression among adults, even after taking social support into account. A 2021 meta-analysis revealed that spirituality and religiousness were significantly associated with protection against major depressive disorder.

For what reason would faith be helpful to SAD?

• Structure: Worship provides structure to your week. Rhythm is used to calm and balance your circadian clock.
• Community: SAD isolates you. A faith community brings you together. Connection is an antidepressant.
• Hope: SAD says the winter season will never end. Faith tells you that there is light in the midst of darkness.

"Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God." — Psalm 42:11

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THE 185TH AIR REFUELING WING REALITY

The 185th Air Refueling Wing flies KC-135s. The missions are global. The schedules are irregular. The winter darkness follows the crews wherever they go.

The 185th has learned that crew readiness is not just about the aircraft. It is about the crew's biology. SAD degrades performance. SAD increases error rates. SAD makes night missions harder.

The Winter Wellness Protocol is not a suggestion. The Winter Wellness Protocol is a readiness tool.

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Conclusion

Seasonal Affective Disorder is not a weakness. SAD is a biochemical response to reduced sunlight. The Iowa winter is the enemy. The Winter Wellness Protocol is your weapon.

Vitamin D3 for your brain. B complex for your nerves. Omega-3s for inflammation. Magnesium for your nervous system. Light therapy for your circadian rhythm. Faith for your spirit. The sun will return. The winter will end. The mission continues.

"I can do all things through Christ who strengthens me." — Philippians 4:13

Including surviving the Iowa winter. Including staying mission ready. Including winning the darkness.

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This is the Spiritual Minded Military Winter Wellness Protocol for the Iowa Air National Guard. The darkness is not your master. The vitamins are your ammunition. The light is your weapon. Fall in.

The Remnant does not transition. The Remnant re-enlists.

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