Shorter sunlight hours during the colder months can spark Seasonal Affective Disorder (SAD), leading to low moods, tiredness and irritability. But some simple habits and lifestyle changes can help to alleviate symptoms.
Seasonal Affective Disorder is thought to affect as many as one in three people in the UK. The NHS says those suffering from SAD, also known as “winter depression”, may experience tiredness, irritability and a loss of motivation.
Others find themselves sleeping for longer than usual and struggling to get up in the mornings. However there are steps you can take to stave off those winter blues - including an early morning coffee and brisk stroll.
While diet and exercise play a huge part in regulating our bodies, nutritionist Hannah Norris from leading health platform Omnos warns that there’s no silver bullet to tackling the winter blues.
She said: “My top tip is to get 20 to 30 minutes of daylight first thing in the morning, even if it’s not sunny. The light outside is beneficial to set off a stream of hormones responsible for regulating the circadian rhythm. A daily walk will also help top up serotonin and dopamine levels.”
“Unfortunately we can’t ‘cure’ low mood or depression with food but there are certainly steps we can take to help. Our diets play a major role in how our bodies function, whether for the better or worse.
“Being knowledgeable about which vitamins and minerals to consume can help tackle a range of health issues, including Seasonal Affective Disorder. During the winter months our bodies are not receiving the same amount of sunlight and the weather is generally worse, contributing to symptoms such as lower mood, fatigue and lack of concentration.
“It is important to use caffeine correctly. While it’s fine to have a cup of tea or coffee first thing, having caffeine after dinner will reduce the quality of your sleep, impacting mood and concentration. Chronic inflammation from poor diet, excessive alcohol, smoking, excessive sugar and processed foods will contribute to increased symptoms of anxiety and depression.
“It’s also important to have a diet that supports your gut health. Good gut bacteria helps to lower inflammation while also helping to create happy neurotransmitters such as serotonin and dopamine."
Foods and nutrients that could help to ease winter blues
Dark chocolate
It might sound too good to be true, but dark chocolate is so much more than just a tasty treat. The household favourite is full of magnesium and antioxidant flavonoids, which help boost feel-good chemicals such as serotonin to improve our mood. Opt for a 75% or higher.
Studies have also linked the high polyphenol content in dark chocolate to a positive mood.
Oily fish
Omega-3 essential acids found in oily fish are important for helping our brains work properly, and this includes regulating our mood. Dinner staples such as salmon and mackerel are among the best types to opt for.
One study by the University of Pittsburgh found that Omega-3 polyunsaturated fatty acids “may influence mood, personality and behavior”. If you are a vegan, opt for a vegan supplement with Omega-3 acids Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).
Berries
Fruits such as blueberries, strawberries and raspberries can be useful weapons to battle stress and depression due to their high polyphenol content, shown to reduce cortisol, a steroid hormone which is released by the adrenal gland to help during what the body perceives to be stressful situations.
Berries are also rich in folate, also known as vitamin B9 or folic acid, which is thought to help the body produce feel-good hormone serotonin. Vitamin C is also present in berries, which is a key nutrient needed to convert an amino acid named tryptophan into serotonin.
Poultry
Lean proteins such as chicken and turkey are useful additions to the dinner plate. They contain plenty of amino acids to help regulate our mood and produce key neurotransmitters in our brain, as well as being a good source of protein that keeps you fuller for longer.
Turkey is rich in the amino acid tryptophan, a pre-cursor to melatonin, an important hormone the brain uses in response to darkness that helps us sleep. Omnos hormones test can provide insight to your melatonin levels for anyone who would like check.
Vitamin D
Last but not least, ensure you are taking a vitamin D supplement throughout winter months. Vitamin D is a key nutrient that our bodies tend to absorb from sunshine, which is obviously less abundant during winter.
Some studies have found that lower levels of Vitamin D could be linked to depression. Genetic differences can mean some people absorb Vitamin D less and therefore monitoring levels can be necessary.
Many fortified foods as well as dairy, salmon, eggs and mushrooms can also help maintain vitamin D levels. Dairy products are also rich in protein and calcium, which are important nutrients for the body.
Omnos is a wellbeing platform that combines genetic and functional testing to allow users to have a comprehensive overview of their health. Find out more HERE.
