Prepare Yourself for the Melancholy and Sadness of Fall
PLUS: Not Milk? The truth about drinking cow stuff
"You expected to be sad in the fall. Part of you died each year when the leaves fell from the trees and their branches were bare against the wind and the cold, wintery light. But you knew there would always be the spring, as you knew the river would flow again after it was frozen. When the cold rains kept on and killed the spring, it was as though a young person died for no reason."
— Ernest Hemingway, A Moveable Feast
My wife and I spent a few days this week with toes in the sand at our favorite lake. The trip wasn’t meant to mark the end of summer, but I felt that vibe regardless, as cool evening breezes hinted at imminent relief from another scorching Southwest summer.
Since we live where heat records are made to be broken, autumn is always a welcome change. But when I was younger and lived in a cooler climate, I wished summer would never end. Seasons have a tremendous impact on moods, science has shown, and for some people, fall can bring on genuine sadness.
So I was pleased this week that one of our many expert writers, psychologist Gail Post, put together this timely piece about this segment of our annual trip around the sun…
Prepare Yourself for the Melancholy and Sadness of Fall
Fall means joy to some. But the shift of the season can bring on apathy, fatigue and depression, as this psychologist sees in a lot of her patients. Awareness is the first step toward a smoother transition, so that you can then take these proactive steps: Embrace fall as a time for self-reflection; honor your sadness or grief; and take note of what you would like to change going forward.
The paradox of seasonal change — how nature’s transitions herald both joy and sadness — can create a sense of disequilibrium. The beauty of any season is often coupled with a dark side. The freewheeling promise of summer is accompanied by miserable, blazing heat. Picture-perfect winter snowflakes can transform into a treacherous storm. The beauty of fall signifies endings, with its gorgeous colors as the year’s final curtain call.
—Gail Post, Ph.D.
Is Milk Really Good For You?
Here’s a story I’ve been waiting for for a long time. This doctor searched high and low for actual evidence that humans need cow’s milk. It’s just not there. Here’s what we actually know: Cow’s milk is dangerous for kids under age one. In adults, it’s linked to some cancers. For other children, it can be a healthy option, research suggests, but it’s not the only option. Milk does not need to be included in a healthy diet, for kids or adults. Meanwhile, there’s been plenty of promotion for milk from the dairy industry and the US government:
From 1995 to 2023, the federal government spent $7.5 billion total on subsidies for the dairy industry. Economists estimate that the US government supports 45% of the cost of US milk production. All that support along with a growing population has increased milk production an average of 269 million gallons per year since 1975. And even though Americans drink 47% less milk than in 1975, overall dairy consumption amounted to over 600 pounds per person in 2022. The math seems crazy but it isn’t wrong.
—Dr. Julian Barkan
The Most Important Advice All College Students Need
Imagine in an emergency, a group of college students wait nearly 20 hours before they call 911. You don’t have to imagine. It happened, and the outcome was horrific. So this psychologist wants all college students and their parents (and anyone, really) to understand the terrible human tendency towards inaction in the face of ambiguous but clearly critical situations—whether related to alcohol, sexual assault, hazing or pranks. Parents, this is what you need to teach all your children.
In many cases, students notice something, but do not know exactly what they are seeing or hearing. This type of ambiguity makes it harder for people to step up and act. And it's especially hard to do so when you're an 18-year-old in a new environment and highly driven to fit in with the group. And because they don't know how to react, they freeze - and instead do nothing.
—Catherine Sanderson
Overwhelmed by the News?
“We’re not consuming news, it’s consuming us,” this psychiatrist and neuroscientist writes. “How can anyone avoid being overwhelmed?” Oh, he’s got suggestions! And they go beyond the obvious “consume less.” He offers an entire strategy for preserving your sanity. It starts with understanding your very own human nature:
We’re hunter-gatherers of information. Evolution and culture honed us to inspect and respond to new objects in our environment. Big Tech / Social Media companies exploit how human brains work. They employ thousands of behavioral scientists to tap into our thirst for information and novelty.
—John Kruse MD, PhD
Food and Mood: Why You Get Hangry, Anxious or Depressed
Nutrition has numerous immediate and long-term effects on mental health, as blood sugar spikes and plummets. The latest research suggests that blood sugar fluctuations are partly responsible for the connection between what we eat and how we feel. Through its effects on our hormones and our nervous system, blood sugar levels can be fuel for anxiety and depression.
As a family medicine resident with a Ph.D. in nutrition, I have witnessed the fact that antidepressant medications work for some patients but not others. Thus, in my view, mental health treatment strategies should target every risk factor, including nutrition.
—Mary Scourboutakos
Is Virtual Health Care Good Enough?
Beyond in-person health care, the options have exploded: telehealth, chat, remote therapeutic monitoring and other digital health services. This physical therapist embraces virtual care as a complement to in-person care, because more access to more types of care means patients are more likely to get better. Here he looks at the research detailing what patients think of these services, and whether they actually work.
So, while virtual health services can help bridge the gap in healthcare deserts by offering high-quality care remotely, they also underscore the need for comprehensive solutions that address both the technological and infrastructural barriers that contribute to health disparities. Fortunately, there are many types of virtual care offerings.
—Zachary Walston, PT, DPT, OCS
Boost Your Productivity with this Neuroscience Hack
Many of us work too hard trying to increase productivity. There’s a better way, this neuroscientist and psychologist suggests: Get in the habit of celebrating small wins.
Because every time you acknowledge an accomplishment, no matter how tiny, your brain gets a boost of dopamine — a powerful neurochemical that makes you feel good and drives you to keep going.
—Dr CJ Yatawara
Plus, on our sister site, Aha! Science:
What Nobody Tells You About Sunscreen
There are several myths and misconceptions about the Sun Protection Factor rating (SPF). This dermatologist sorts it all out, once and for all. You’ll learn the difference between UVA and UVB rays, exactly how much more protection you get from SPF 100 vs. SPF 50 (neither is 100%) and how much of this goop you actually have to slather on to get the protection claimed by the ratings.
First, let’s clear up a common misconception about the Sun Protection Factor rating (SPF) found in sunscreen products… The SPF doesn’t tell you how long you can spend in the sun without getting a sunburn.
—Annie Foley