Missing the Sun?
As the days get shorter and the nights draw in, you may be feeling a little flat. A lack of 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 we associate with low serotonin levels.
For most of us these seasonal blues pass relatively quickly but for some they develop into a mild depressive condition called Seasonal Affective Disorder or SAD for short. If symptoms occur for at least two winters in a row with remission in the spring months, a diagnosis of SAD is usually made.
It may not feel like it when you’re feeling really down, but there are things you can do and changes you can make to help you feel better.
Chase the light! It may be colder but if you’re able to grab some early morning exercise, as soon as the sun rises, you can help to lift your mood for the rest of the day. Any exercise is good for mental health, it helps to release the ‘feel good’ endorphins that make us happy, but daylight is also key. The reason why SAD is seasonal is because it is mostly triggered by a lack of sunlight during the darker months. Exercising with the sun on your face is a win-win and if you can’t go out, sit near a window instead. Light therapy (to mimic summer daylight) can also help.
Certain nutrients can also help. Vitamin D is often referred to as the ‘sunshine vitamin’ because it is naturally produced in the body when exposed to the sun’s rays. Deficiency during the darker months is extremely common in the UK and many scientists point to a connection between vitamin D deficiency and SAD. This is partly due to where in the brain our vitamin D receptors are located – the area of the brain we know to be associated with depression. It is also thought that vitamin D may influence how serotonin works which again, could influence how we’re feeling. Food sources of vitamin D include oily fish and eggs; equally a vitamin D supplement or spray can help to combat vit D deficiency.
Other mood-friendly foods include fish, turkey, chicken, beans, avocados, bananas, protein and wheatgerm as they help the body to produce more serotonin. Whole grains, seasonal vegetables and fresh fruit will give you a welcome boost of energy, and foods rich in omega 3 essential fatty acids, such as fish and seeds, can help to support general brain health.
If your energy levels are low, foods rich in B vitamins are recommended because they help to convert food into energy, and deficiency has been linked directly to low mood, so it’s well worth topping up. Oat-based cereals (porridge especially) are a great way to start the day.
Cut down or cut out any white, processed foods, caffeinated stimulants, alcohol and foods high in sugar. These cause blood sugar levels to fluctuate and negatively impact mood and energy levels.
Herbal remedies can also help. For feelings of sluggishness, low mood or mild anxiety there’s St. John’s Wort or Hypericum. Scientists believe it works by prolonging the action of serotonin and by increasing levels of melatonin. Hyperiforce tablets can help but bear in mind that Hypericum can take up to six weeks for best results, and it can interact with other medications and affect the way they work, so it isn’t suitable for anyone on prescribed medication.
If Hypericum is not for you, you could try A.Vogel’s Passiflora Complex Spray. A gentle, non-addictive relaxing blend of herbs for those needing to relax, it combines Passiflora (passionflower) and Lemon Balm. The handy spray makes it ideal for using on-the-go.
For trouble sleeping a natural sleep remedy can help. Sleep Well Dissolvable Granules contain extracts of Lettuce, Lemon Balm, Magnesium and L-Tryptophan, plant-based ingredients that work to promote a calm, restful sleep. It’s non-addictive and fast-acting, and these ingredients won't leave you feeling groggy in the morning. Take 30-60 minutes before bedtime, under your tongue. Perfect for if you tend to wake during the night and have trouble getting back to sleep. There’s also Dormeasan® Sleep with fresh Valerian and Hops, which can help you get to sleep and also stay in the deeper stages of sleep for longer.
For further information, visit Shamini and her team at Naturaal Health, 128 Field End Road, Eastcote, HA5 1RJ, or call 020 8 429 1700/ 07933809833.