Live discussion with Dr. Dawn Elise Snipes on coping with anxiety and depression and
other physical and mental illnesses. Today we discuss the importance of sunlight for mood and health. Sun Exposure (very low-level UV light)
Serotonin regulation
Circadian rhythm and cortisol regulation via suprachiasmatic nucleus (SCN)
Increased release of glutamate
Exposing the skin to sunlight (UVB) increases vitamin D levels and modulates the makeup of the human intestinal microbiota
UVB radiation = 5% sunlight
UVB radiation most damaging to the skin
Vitamin D
Sources
very low-level UV light
600-1000IU D3/day. Benefits of Vitamin D
Immune system enhancement (Infectious (viral) diseases—seasonal flu)
Vitamin D receptors found in almost all immune cells
Prevents excessive expression of inflammatory cytokines and a increase in the ‘oxidative burst' potential of macrophages
Dramatically stimulates the expression of potent anti-microbial peptides, which exist in natural killer T-cells, and in epithelial cells lining the respiratory tract where they play a major role in protecting the lung from infection
Prevention and mitigation of
Inflammation
Autoimmune issues including diabetes
High blood pressure
Cancer
Osteoporosis
Cognitive/memory issues
Mood disorders possibly by calcium regulation
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What are boundaries
Awareness of where I end and others begin
They can be hard or soft
Types
Physical boundaries
Affective Boundaries
Cognitive Boundaries
With your internal voices
With others
Environmental Boundaries
Relational Boundaries
What is the impact of poor boundaries –PACER
Why is it hard to set boundaries
Fear of rejection / Need for approval
Internalized messages that your thoughts, wants and needs are not important or not okay
Prior bad experiences trying to be assertive
MASTER
Mindfulness (nonjudgmental)
Assertiveness (With possibility for compromise)
Self-esteem
Trust
Empathize
Reflect on meaning
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