How to beat autumn blues

Are you feeling low, lethargic and depressed for no particular reason? A lack of sunlight, feeling cold, tired and low are all associated with Seasonal Affective Disorder (SAD), which often affects people during the autumn. Here are some tips and solutions that can help you avoid it:

WORK OUT

Exercise helps to battle depression and its symptoms. It is also great for improving sleep, helping to regulate mood and boosting our immune system. Three sessions per week of either walking, cycling or running at least 30 minutes a day will help to combat the autumn and winter blues.

LIGHT THERAPY

Some studies indicate that non- invasive, non- toxic light can brighten up your mood. There is a huge choice of light therapy lamps in the market, which provide an intensity similar to natural light. Exposure for at least six weeks to this bright white light significantly improves the mood.

CONSIDER PLANTS

St John’s Wort flowers contain melatonin and serotonin, which play a role in regulating mood. This plant has traditionally been used to treat depression. Available in the form of teas, tinctures, oil, and capsules, it can be taken for a period of at least six weeks.

SOAK UP THE SUN

Exposure to daylight in the morning activates the secretion of cortisol, a hormone which regulates our metabolism and helps with day-night synchronization. One should open the curtains and windows to let a maximum amount of light into the home when one wakes up. Pale-coloured walls and mirrors enhance this brightening effect.

EAT FRUITS, VEGGIES, FISH AND DARK CHOCOLATE

With its high levels of Omega 3 and vitamin D, fish ( particularly oily fish and seafood) plays a big role in mood regulation. Walnuts, hazelnuts and dark chocolate boost magnesium levels, helping one to battle tiredness and stress. Vitamins from citrus fruits rich in vitamin C and green vegetables will help you maintain your energy levels.

Don’t let seasonal change affect your mood. Eating right and making simple changes in your routine will pump up your spirit