Since sunlight is thought to be missing element, subjects were flooded with an artificial light that most closely resembles full broad spectrum of sun. At 20 times intensity of normal indoor lighting, light approximated sensation of sitting on a shady porch or under a tree in mid-summer. Fluorescent lamps are roughly three times more intense than ordinary light bulbs. A bank of eight 4-watt fluorescent bulbs at eye level lit participants' rooms as they read, worked, or moved around. Within days this group responded with measurable mood changes, says Rosenthal. Their symptoms eased and energy levels rose, while a control group with a different threshold of light showed no change in behavior.

"Something in external environment caused these changes," says Wehr, "but we are not prepared to say exactly what it is at this point. It is true, though, that waking up these people and exposing them to this light treated their symptoms. Whether it is break in sleep pattern, wavelengths or intensity of light, or some other factor we can't say at this point. The intensity of light used in study may be well in excess of what is necessary to effect changes, stress researchers. So they will continue to experiment with varieties of light therapy to determine crucial element. The subjects themselves feel that sunlight is missing ingredient.

One said that she felt as if she were in a "lower state of evolution since I function by photosynthesis." Although these winter depressives showed an abnormal response to light, each of us responds to it in varying degrees. External light travels on a direct pathway from retina to part of hypothalamus believed to be involved in running our biologic clock, suprachiasmatic nuclei. The path continues to tiny, cone-shaped pineal gland, which secretes hormone melatonin. It is thought that melatonin affects regulation of behavioral changes in animals, but this has not been clearly shown in humans. Sufficiently intense light suppresses secretion of this chemical, making it a useful marker in determining light's physical effect on behavior. The secretion of melatonin reflects light's effect on hypothalamus, itself highly sensitive to light. This complex part of brain regulates a multitude of body functions, playing a vital role in reproduction, thirst, hunger, satiation, temperature, emotions, and sleep patterns. Depression is associated with disturbances in hypothalamus.

"By stimulating hypothalamus with light we may be correcting these disturbances in this group," explains Rosenthal. Most artificial light differs from natural sunlight in wavelength (color) and intensity. Sunlight is very intense electromagnetic energy in a continuous spectrum of colors ranging from short wavelengths of invisible ultraviolet light (UV) through blue, green, yellow, and into infrared waves. Incandescent bulbs that light through heat light majority of our homes. They lack intensity of sunlight and produce light that is heavily infrared. "We don't like incandescent lights," says Wehr. "It's conceivable for this purpose that they are not safest. You can get burned from heat and infrared radiation."

Although some fluorescent lamps are described as "broad spectrum," they do not have same distribution of colors as sunlight. Widely used fluorescent lights peak in yellow-green portion of spectrum, wavelengths to which eye is most sensitive. That makes them energy efficient but different from natural sunlight, notably in blue-green spectrum where sun's emission or radiant energy is strongest. Additionally, conventional indoor lighting lacks proper proportion of near-UV radiation of sun that advocates claim to be vital to health and well being. Just as overexposure can be unhealthy, regulated doses of sun and UV can be therapeutic. UV is currently used to treat psoriasis and, experimentally, genital herpes and some forms of cancer in early stages of illness. Full-spectrum artificial light is widely used to cure potentially fatal type of infant jaundice. We need sunlight with its UV rays to metabolize vitamin D, necessary for absorption of calcium, especially in growing children and elderly.

Some studies show that working under true full-spectrum lights enhances productivity and reduces fatigue. Even critics concede that many people who are deprived of natural light, such as night or shift workers, suffer undue emotional stress. Whether or just how we should alter our indoor lighting is a question being raised by these studies. As Dr. Richard Wurtman, professor of endocrinology and metabolism at Massachusetts Institute of Technology, has been saying for years, we should not take artificial lighting for granted. Lined up in pro-sunlight camp, he has written, "Light is potentially too useful an agency of human health not to be more effectively examined and exploited." As researchers isolate specific part of sun's spectrum that is related to health and well-being, we could eventually create perfect indoor environment with artificial lighting, says E. Woody Bickford, environmental engineer with Duro-Test, manufacturers of Vita-Lite. "Until we know," he points out, "Vita Lite, with its complete range of visible and invisible light, is what we have to work with."

For ordinary indoor lighting, two to four 40-watt lamps would provide some health benefits, he says. "The benefits seem to be proportional to amount of light," he adds. "We may need higher intensity in all our work levels. Perhaps cutoff point is what you can afford," Vita-Lite tubes are expensive, and most of our homes are not equipped with fixtures that can accommodate them.

Although many lighting experts are skeptical of entire concept of light affecting our health, some light manufacturers are beginning to support research in field, and one trade association has just established a new branch devoted to light and health. As relationship between light and health becomes publicized, NIHM's Rosenthal worries that people will try to treat themselves. "With winter depressives it's a matter of risks out-weighing benefits. Bright light can damage retina; UV can be dangerous. But depression can be dangerous for them, too!"

Rather than attempting to cure themselves, people who think that they are winter depressives should contact NIMH, Bethesda, Maryland 20205, for literature and specific recommendations as they become available.

As Dr. Wehr puts it, "we are not telling people to hurry and turn lights - not yet." M.D. Magazine, January 1984, by Patricia McManus.

Now think about what oxygen free radicals are doing to your body without an adequate supply of antioxidants.

So antioxidants are extremely important, however, what you may not know is that a variety (or network) of antioxidants almost always is more effective than just same amount of individual antioxidants. So a variety of 15 different antioxidants would typically work better than same amount of one single antioxidant.

Micronutrients or plant nutrients - these are present in virtually all plants here are some examples:

Cauliflower contains micro- photonutrient sulforaphane. In research done at John Hopkins University in Baltimore, sulforaphane lowered occurrence of breast tumors in lab animals by almost 40%.

In peppers you have micro- photonutrient capsaicin-it has been found to work as an anticoagulant, thus possibly helping prevent heart attacks or strokes caused by blood clot.

Lemons contain limonene, a compound shown to have anticancer properties in laboratory animals. Limonene also appears to raise levels of beneficial enzymes in liver.

And of course this is tip of iceberg as micro-photonutrients are present in most plants, researchers are still uncovering all their many health benefits.

A couple more good health tips.

Clean Water - One of most valuable things you can do for your health is to assure you drink at least 8 glasses of good clean pure water each day. This doesn't include soft drinks, beer, wine, coffee, tea, etc. This helps flush wastes from body, keeps cells hydrated and some experts believe it can even help keep healthy blood cholesterol levels down.

Finally Exercise - One can't underestimate role regular exercise plays in long term health. It is important when starting an exercise to do something you enjoy and don't over commit and over do it. I.E. never bite off more than you can chew. You want to develop a good habit of exercise and only way to do that is to start very slowly.

For example your goal for first week may be to do 1 sit-up per day or walk to end of your driveway and back. This may seem too easy, but our main concern is that we develop a good habit of doing some exercise everyday. And if you can do it for 21 straight days a good habit will develop.

One last thing to consider - too often most people think about what are minimums in each area required for health. Why would someone only want minimum amount of health?

That is like living off minimum wage - not a pleasant thought.