We live in the beautiful Pine Tree State and enjoy the earliest dawn of the country. By March, the sun’s path is a little higher over the tree line and we know spring is near. Daylight hours increase as we await the Vernal Equinox on March 20 and we know that with milder temperatures comes the dreaded 5th season… mud season. More sunlight improves mood, energy and means many things to many people, but did you know that there is a tiny gland in your brain center that desperately needs that natural light as well as real darkness? Let’s learn about the tiny organ named for its pine cone shape.
The Pineal gland is a tiny pine cone shaped gland (size of a grain of rice) deep in the center, between the two hemispheres of our brain. Part of our endocrine (hormone) system, the pineal gland gets signals from our eyes and secretes melatonin, which controls our circadian rhythm, sleep/wake cycle and the female reproductive cycle. It is the least understood gland of the endocrine (hormone) system, but we are learning more every day about this tiny but mighty workhorse gland. There is much speculation recently about the pineal gland and its role physiologically and spiritually. Many religions use the pine cone shape to represent higher self, soul or connection to God. In fact, the pineal gland is said to be our “third eye” and directly tied to higher spiritual understanding. Interestingly, a large pine cone sculpture created 1800 years ago by Roman sculptor Publicus Cincius Savius is notoriously displayed in a Vatican courtyard representing renewal and longevity. Pine cone shapes are found in ancient hieroglyphs, East Indian architecture and more. For this article, we will stay focused on the basics of pineal gland health, the importance of natural light and how to improve your sleep quality.
A healthy pineal gland with adequate melatonin secretion is crucial to our sleep/ wake cycle and our overall health. Melatonin secretion is increased during darkness (to cue sleep) and decreased during light (to signal wakefulness) and exposure to blue light from technology at bedtime can disrupt sleep patterns for hours. Many areas of the country deal with “light pollution” in the way of street lights, building security, and reflective materials. This artificial light used for safety or security is very disruptive to wildlife and as it turns out, our pineal gland health. Dysfunction of the pineal gland has been linked to conditions such as Parkinson’s Disease, Alzheimer’s Disease as well as female reproductive health, mood, sleep disturbance and cardiac wellness. It is clear how important this tiny gland is to our wellbeing so how can we improve our brain health?
Sleep hygiene: High quality sleep in a dark room on a consistent schedule will help your melatonin levels. Consider a sleep mask or room darkening curtains. Darkness matters.
Natural sunlight: Indirect sunlight will help your circadian rhythm while protecting your retinas from direct sunlight. Exposure to dawn, midday and dusk light is recommended as these contain specific spectrum waves that cue melatonin release that controls our sleep/wake cycle. There are full spectrum lights available if you are unable natural sunlight, but to be clear, artificial blue lights from screens are harmful to this process and natural light is best.
Healthy lifestyle: Balanced nutrition, exercise and time in nature will help support a healthy pineal gland as well as overall health.
It’s a paradox isn’t it…you need a healthy pineal gland to get good quality sleep, but you need good quality sleep for a healthy pineal gland. Though rare, pineal gland cancer or pineoblastoma, is a rare cancer that can cause headaches, vision problems and hormonal imbalances. Diagnosis usually involves imaging or biopsy after symptoms are detected. Occasionally, an MRI for another reason can detect a tumor on or near the pineal gland. Treatment can include surgery, radiation and chemotherapy. Report any new headaches, changes in your sleep or sight to your provider.
Sadly, humans are not designed to live with such a lack of natural light, light pollution, and so many toxins and stress. Our modern lives have dulled and dysregulated our endocrine (hormone) systems. Toxins, heavy metals, dysregulating sound frequencies and stress can calcify our tiny friend. The good news is that you can actively change some factors in your environment to improve sleep and hormone function. There is new research showing that sound, breath work, yoga practice, limiting blue light, increasing natural light, avoiding fluoride, and healthy environmental changes can give the pineal gland relief. Even time in nature (natural light and sound waves) can improve our endocrine (hormone) health. Checking your heavy metal load is a good way to start to detox as well. Many of us have been exposed to heavy metals through water, dental work, foods (chocolate is known to be laden with high amounts of heavy metals) and our environment. There are food companies such as Nestle that are shown to have lower amounts of heavy metals in their chocolate chips, do your research and use your purchase power to buy those with lower levels. Cheaper usually isn’t better. It is never too late to start! Ask your provider about evaluating your heavy metal load and take a good look at your home to see if there are any areas to address such as non-stick pans, heirloom dishes etc.
There are also some fascinating studies being done on the positive effects of sound frequencies to our bodies and our health. Sound therapies such as music, tuning forks, sound baths, drumming among others are being used to restore balance and harmony to the body and spirit. Imagine the benefits of a sound bath in the forest or receiving Reiki outside with the birds and breezes billowing through our beloved pines. There are many ways to find balance and destress, and we are blessed to have local practitioners for many of these modalities. A simple Google search of “sound bath near me” will yield good results.
Eastern medicine can teach us much about the power of breathwork, sound, touch, and movement. For example, Yoga incorporates sound, conscious breathing and specific poses which can be modified for all ages and abilities. Yoga has been around for a long time and isn’t just for “alternative” thinkers anymore. I remember when it was thought of as a “Hippy Dippy” practice that was “at odds” with many religions, but thankfully, we have access to this powerful tool to improve our health and wellness. There are many ways to practice yoga: from hot yoga to chair yoga, mommy and me yoga, goat yoga, kundalini and more. (I haven’t tried goat yoga yet, but I can vouch for chair yoga!). Yoga can be wonderful for folks with pain, joint issues, stiffness and really … anyone. It can be adapted for all ages from beginner to advanced and the benefits range from relaxation to increased strength, improved balance and mindfulness. Elders benefit from chair yoga, especially those who are physically limited. And… it is Fun!
Chair yoga can be practiced anywhere, even in your office. Just a few short sessions can improve mood, heart rate and flexibility. A qualified instructor is recommended to lead you as you learn the poses, as they will have knowledge and techniques for modifying poses or any challenges you may encounter. There are many classes available locally but if you prefer your own living room, guess what….there is an app for that! We are blessed to have so many local options available in Western Maine and NH. A quick Google search for “yoga near me” will give you a list to consider. The Cancer Resource Center for Western Maine hosts chair yoga at their Norway location on Thursdays 1-2pm and at the Bridgton Community Center Mondays 10-11am and Wednesdays 10:45-11:45am. Please join us!!!
Spring is a wonderful time to refresh your lifestyle, change up your exercise routine or start one! If you are concerned about your sleep patterns or have questions about your health please contact your provider or attend a screening near you. There is support available, you are not alone. Resources such as The Cancer Resource of Western Maine are a wonderful place to gain knowledge, community and education as well as practical items you might need during your cancer journey. Knowledge is power and we have access to so much information these days. We must be realistic about our risks and make the changes that we are able to make, like improving sleep, maintaining a healthy weight, getting lots of natural light and of course, avoiding cancer causing toxins. Please know your risks and get screened.