It’s that time of year again…winter blues, also known as seasonal affective disorder (SAD), which can affect people with normal mental health and mood for most of the year . It’s a common story that as the days get shorter and grayer, people start to feel lethargic, gloomy, and less interested in doing things that make them active and happier, which includes eating healthily. . When we’re feeling down, it’s tempting to reach for sugary treats for a quick sugar fix. But unfortunately, that won’t make the blues go away!
Many people don’t realize they have SAD. Instead, they believe it’s completely natural for their mood and energy to dip in the fall and rise again in the spring. However, this does not necessarily have to be the case. Rather, there are ways to naturally increase the levels of our “feel good hormones” by eating happily and participating in special activities. Here are my best tips to protect yourself from winter depression:
Get enough vitamin D
Adequate vitamin D intake is essential for maintaining good mood. While low levels are associated with depression and other illnesses, including fibromyalgia, autoimmune diseases and high blood pressure. Given that over 80% of the UK population has sub-optimal levels, I recommend getting it checked twice a year – in early autumn and late spring. Good vitamin D levels range from 50 to 70 ng/ml.
Eat Omega-3 Frequently
Omega-3 (a type of healthy fat) plays a role in regulating serotonin and dopamine, which are chemicals that affect our mood and behavior. Oily fish (salmon, trout, mackerel, sardines), as well as nuts and seeds (flaxseed, hemp, walnuts) are good sources of omega 3 fatty acids. Most people do not consume enough of them. in their diet, which is why I often recommend a good quality fish oil supplement.
Get moving
Exercise naturally increases endorphins, making us feel better instantly and helping to reduce depression, anxiety and stress. To get even more benefits from your exercise routine, try exercising outside so your skin has a chance to synthesize some vitamin D. The simple act of walking – when practiced regularly – can have a measurable effect on your overall well-being. Even on the darkest winter days, we should all aim for a minimum of 30 minutes, three times a week.
Light therapy
Many of my clients have discovered that investing in a light box can really help improve their winter mood. Light boxes emit very bright light, which simulates the spectrum of the sun and can make you happier. Alternatively, sitting by the window for 10 minutes each day can have similar effects. But this will only work when the sun is shining!
Eat seasonally
Soups, stews, and smoothies made with seasonal ingredients are all ideal choices for the colder months. If you add warming spices like ginger and cinnamon, they can increase circulation and promote healthy digestion. When you feel the need for a “quick fix,” try to avoid processed carbs and sugars. These will only contribute to your low mood in the long run, as they negatively affect blood sugar levels and deplete essential nutrients from the brain. Instead, opt for nuts, fruits and vegetables, rich in B vitamins, zinc and magnesium. They thus combat mood swings, irritability and depression.
Get your daily dose of tryptophan
Tryptophan makes us ‘happy hormones‘serotonin, so it’s important to make sure you get a regular supply of it. Fortunately, tryptophan is easily found in certain foods, so I suggest preparing these staples during the cold winter months. The most abundant sources of tryptophan include fish, chicken, turkey, oats and eggs.