More than just the winter blues, seasonal affective disorder affects 15 million people (three-fourths of them women) and can present symptoms such as weight gain, a low libido and fatigue. If this sounds familiar, here are a few easy ways you can keep your spirits up.
1. SEE THE LIGHT
Using a light box could be key to beating the winter blues. Bright light has been demonstrated to have a positive effect on our levels of alertness, mood, wellbeing and sleep patterns. Strong light signal at dawn and dusk is important for keeping our body clock on track, particularly in the winter months, as it provides a clear transition between day and night.
2. HEAD OUTSIDE
On those crisp and sunny winter days, what better way to enjoy it than to get out there? Venturing out for at least 10 minutes a day will boost those serotonin and dopamine levels which play a starring role in your happiness. Clouding over? No problem, the light will still stimulate our brain and give us the same effect.
3. GET MORE B VITS
B vitamins are essential for the health of the nervous system, and can aid in regulating mood cycles. These fantastic vitamins can help to give a natural boost to the nervous system and mood and sleep patterns, helping to soften the impact of the winter blues. Supplementing with a B complex is a great way to boost your levels. They’re great for a natural energy boost, too. Flaxseed is a good source of thiamine, or vitamin B1. Thiamine is thought to play a role in mood regulation, so including foods such as flaxseed in your diet could help to balance your mood. Other good sources include wholegrain bread, fortified breakfast cereals, eggs and
peas.
“Learning how to power nap is a great way to beat SAD”
4. BREAK INTO A SWEAT
OK, we know that hitting the gym is the last thing you feel like
doing in winter but scheduling it into your routine can make the biggest difference in your joy factor. A study from Duke University Medical Centre found that just 25 minutes of light exercise such as walking or yoga class can be as effective in improving your mood as daily light therapy. In fact, one study found that mildly depressed people who walked briskly three times a week for four months saw their symptoms ebb.
5. UP YOUR VITAMIN D INTAKE
Vitamin D is a super-vitamin and we get great doses of it from exposure to sunlight. The UV rays hit our skin and convert a precursor of vitamin D into the vitamin this is why vitamin D levels fall during the winter. This vitamin is essential for immunity, brain function, bone health and can banish those general aches and pains that occur during the dark months. Plus, due to its action on brain function, it can lift mood and help ease the winter blues. However, during the winter, most people will have lower levels. We should all, therefore, consider supplementing with this amazing vitamin to keep our bodies working optimally. Always take it following a meal for the best absorption.
6. TRY FOR TRYPTOPHAN
Tryptophan is an important amino acid for combating mood and depression. Your body makes serotonin (the feel-good brain chemical) from tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts. Add these foods to your diet for an instant mood boost.
7. TAKE A NAP
Feeling lethargic during the day is a common symptom of SAD. Learning how to power nap is a great way of beating this. Naps should be between 10 and 20 minutes long and it’s a good idea to take one when you start to feel sleepy or find yourself losing concentration. Many people have a natural dip in energy levels at around 3pm, making this the ideal time for catching up on some shuteye.
