WINTER can be a challenging time for many of us.
January in particular is thought to be one of the most depressing months of the year, with some experts pointing toward a specific Monday in January, so called ‘Blue Monday’, as being the ‘saddest’ day of the year.
Of course, whether a month is ‘happy’ or ‘sad’ depends entirely on how the month unfolds for each and every one of us.
But in general, it’s true that January is often an expensive month as we come to terms with what we’ve spent over Christmas, it officially marks the end of our holiday season and weather-wise, it’s still pretty miserable.
For most of us who are feeling down in the dumps, these seasonal blues pass relatively quickly.
For some however, they develop into a mild depressive condition called Seasonal Affective Disorder or SAD for short.
SAD or just a little sad?
If symptoms occur for at least two winters in a row with remission in the spring months, a diagnosis of SAD is usually made.
Approximately one in 50 people in the UK suffer with SAD.
SAD is referred to as seasonal because it is mostly triggered by a lack of sunlight and occurs during the darker months.
Insufficient sunlight can affect our levels of serotonin, the so-called happy hormone responsible for our sense of wellbeing, and melatonin, which is responsible for normal sleeping patterns.
Low mood, lack of concentration and energy, difficulty sleeping, flu-like aches and pains, and a change in appetite are some of the most common symptoms.
Happily, there are a number of steps you can take to help lessen the effects.
It may be chilly outside but wrap up warm and get out and about as much as possible, especially on bright days when the sun is shining.
Early morning exercise can help to improve your mood for the rest of the day thanks to the ‘feel good’ endorphins it helps to release, and just being exposed to natural daylight should help to keep hormonal dips to a minimum. If you can’t go out, try to sit near a window instead.
Light therapy will also give you a source of natural light indoors.
These days there are several devices to choose from, including light boxes, light caps and dawn stimulators which mimic a sunrise to wake you gradually.
Vitamin D can also counter the effects of light deficiency and may be more convenient. It is naturally produced in the body when exposed to the sun’s rays and so deficiency in winter is quite common. Fish oil and eggs are good food sources.
Other mood-friendly foods include fish, turkey, chicken, beans, avocados, bananas, whey protein and wheat germ as they help the body to produce more serotonin.
5-HTP (5 Hydroxy L-Tryptophan) is a naturally-occurring amino acid and the precursor to serotonin.
And alcohol, although you might think it lifts the spirits, actually lowers levels of serotonin, which is worth bearing in mind.
Whole foods such as grains, root vegetables and fresh fruit will give you a welcome boost of energy and foods rich in omega 3 fatty acids, such as fish and seeds, can help to support general brain health.
Oat-based cereals (porridge especially) are a great way to start the day because they are an excellent source of B vitamins. B vitamins are important because deficiency has been linked directly to low mood and they help to convert food into energy.
Try to avoid stimulants such as caffeine and fizzy drinks as these can place extra strain on your adrenal glands (which help you to cope in times of stress and distress).
Chamomile or lemon verbena tea and fruit juice are good alternatives.
Reduce your intake of refined sugary foods and if you crave sugar – many of us do during the winter months – a small handful of dried fruit can make for a delicious sugar substitute.
Dried mango not hitting the spot? A little of what you fancy really won’t hurt.
A healthier compromise would be to melt a few squares of dark chocolate with just 1 square of milk chocolate (slowly, in the microwave is just fine) and then dip small pieces of fruit into it. I can tell you from experience, it’s a brilliant sugar fix and makes for a very comforting, indulgent little snack.
• For further advice speak to Laura Williamson and her team at Castletown Health and Beauty Store in Malew Street. Call 825812.