SAD facts help us feel all light
THE clocks have gone back. Sunset is earlier. Soon we’ll feel as if we live in perpetual darkness.
So it’s not surprising that one in five of us will suffer seasonal affective disorder.
In its acute form SAD, which is linked to lack of natural light during the winter months, can lead to sleepiness, depression and lethargy.
No one is certain what causes it but the main theory is that lack of sunlight stops the brain’s hypothalamus working properly, which raises levels of sleep hormone melatonin.
Lack of sunlight may also reduce production of serotonin, a hormone that affects your mood, appetite and sleep, and which is linked to feelings of depression.
So if you’re having problems sleeping – or even sleeping too long – or feel more tearful and irritated than usual you may be a SAD sufferer.
Here are our tips to avoid feeling lethargic and down until the clocks go back again next March. In the worst cases see a GP. BEAT THE CLOCKS After the clocks went back at 2am this morning, it may take three days to adjust your sleep pattern.
The result is low grade exhaustion due to semisomnia – a condition where you have difficulty falling asleep and, when you do slumber, your mind stays awake.
Allow extra time to relax before going to bed over the next few nights. Switch off from technology, try relaxing in a hot bath and do simple relaxation exercises. RISE AND SHINE “Sunlight or bright daylight stimulates production of serotonin, known as the happy hormone,” says Shona Wilkinson, nutritionist at SuperfoodUK.com.
Dark and dull winter days can easily deplete your serotonin levels, making you low, sluggish and tired. So try to maximise your natural light exposure.”
Open curtains as soon as you wake and keep them open as long as you can to maximise light.
If you go to work and return home in the dark try to sit close to a window in your workplace and step outside for 20 minutes a day to get a light boost. GET MOVING A recent study in the American J Journal ournal of Psychiatry f ound an hour of ex
ercise a week can help prevent depression. Benefits of working out include increased blood flow, lower stress and higher energy. Cycle to work if you can, go for a run or hit the gym. EAT WELL SAD can cause carb cravings. If you’re hungry between meals try a “mood booster” – a snack mixing slow-release carbs, proteins and healthy fats, like a slice of s moked s almon on t wo oatcakes.
Yearn for something sweet? Try two squares of raw cacao chocolate. “It has phenylethylamine, thought to elevate mood and support energy. It’s one of the reasons many people love chocolate,” explains nutritionist Cassandra Barns. HAVE A GIGGLE Catching up with friends can release th the feel-good hormone oxytocin. “Released when we bond soci socially and feel general trust, com comfort and love, it’s as powerful as serotonin,” says Shona Wi Wilkinson.
“If you f feel low and need a lift, spend tim time with your family and friends to mellow down and feel instantly b better.” GET BOOSBOOSTED We get m most of our Vitamin D from sunshine so upping your intake of it can help curb symptoms of the wint winter blues.
Eat plenty of oily fish l ike salmon sa and kippers, which are great for general health to too.
And fo for an extra helping try a supplem supplement such as Once A Day Sunshine S D, £5.24 from
qn qnutrapharma.com.