How to beat the big chill
Do you dread the colder months and long for spring? Follow our plan to avoid falling prey to the winter blues...
AFTER the long hot summer, the drop in temperature has made us all feel a bit gloomy. And now experts are predicting an outbreak of people suffering seasonal affective disorder (SAD) as the darker, colder evenings set in and the clocks go back.
Research has found as many as one in three of us reports seasonal mood changes related to SAD but most sufferers never seek treatment.
WHAT IS SAD? It is a mood disorder in which people are affected by the changing seasons and darkening of the summer light. It can lead to depression that has a significant impact on day-to-day life, affecting job performance, family life and friendships. Women are 40 per cent more likely to suffer from SAD than men.
YOUR PLAN TO BEAT THE WINTER BLUES SORT YOUR SLEEP NOW Waking up exhausted and craving more sleep is common with SAD sufferers. Longer hours of darkness cause increased levels of melatonin – the sleep hormone – making you feel sleepy in the day but restless at night.
“We often make the problem worse by overriding our natural sleep/wake systems by drinking coffee to stay alert and using alcohol to sedate us at night, throwing our bodies off kilter,” explainednutritionist Linda Foster.
Instead, stick to a routine of going to bed and getting up at the same time to regulate your sleep pattern.
CUT DOWN ON CARBS SAD sufferers often experience carb cravings, which explains why many of us can’t resist stodgy, comfort food when the weather cools.
Shorter days and a lack of sunshine both reduce our body’s production of serotonin, the “happy hormone”.
This makes us crave serotoninboosting carbs such as white bread, cakes and potatoes.
However, these foods can also cause a sudden spike in blood sugar followed by a crash, triggering tiredness, irritability and weight gain.
Choosing complex carbs such as wholegrains, brown rice and wholemeal bread can satisfy cravings and increase serotonin.
Low levels of vitamin D may affect serotonin levels and increase depression and SAD symptoms
GET OUTSIDE Fewer hours of light as the days become shorter and darker is another SAD trigger. According to neuroscientist Professor Russell Foster, a key to warding off the condition is to get outside for 30 minutes every day between 6am and 10am.
He said: “Even on an overcast day, light is 500 to 1000 times brighter outside than in your office or home. Research shows exposure to this early morning light helps reset our internal body clock and fight SAD.”
TAKE SOME VITAMIN D Sunlight is the body’s main source of vitamin D and when levels are depleted in the darker months, many experts think it can increase the risk of SAD. Studies also suggest that low levels of vitamin D may affect serotonin levels and increase depression. Taking D supplements can lead to significant improvements in SAD symptoms. ■■TRY: Better You DLux3000 (£7.99, Holland & Barrett)
GET MOVING Getting your heart rate pumping helps counteract SAD, thanks to the mood-boosting endorphins your body releases in exercise. All activity –it doesn’t have to be strenuous – is beneficial. When battling the winter blues, it’s extra helpful if you exercise outdoors.
HAVE MORE SEX During the winter, scientists have noted a clear drop in the amount of sex hormones and feel-good endorphins our bodies produce – both of which can lead to a flagging libido.
Researchers believe this is because our ancestors’ hibernation patterns mean we’re biologically programmed to lose our sex drive over the colder, darker months.
A study by the University of Tasmania also found we produce more of the sleep hormone melatonin in winter, which makes us rest and eat more, but want less sex.
However, as sex is a known mood-booster, this can create a vicious cycle where low mood and energy means we have less sex, which makes us feel more miserable!
The trick, according to sex expert Tracey Cox (traceycox. com) is to keep at it – even when you don’t feel like it.
“Humans are creatures of habit. Having regular orgasms sets up a craving cycle and in a week, your b will automatically expect and wan more regular sex,” she explained.
INVEST IN A LIGHTBO There’s clear evidence that home li boxes work, with around 85 per ce SAD sufferers showing a noticeabl improvement after use, according research. You need a to sit in front of a ligh box for at least 30 minutes every Most people feel markedly bett within a week. ■■TRY: SAD Solutions Mini DAYlight SAD Light (£39.99 Amazon)
TRY HERBAL HEL St John’s wort – a herb often referred to as nature’s Prozac – ha proved effective for many people with SAD. One survey by the SAD Association found that of the
two-thirds of patients who had tried it, some 40 per cent said it worked.
But it’s worth bearing in mind that the report also found that side effects were common, with some users reporting headaches, sore eyes and nausea. And for some, it can cause photosensitivity, where the skin becomes red and sore when exposed to sunlight. ■■TRY: Maximum Strength St John’s Wort capsules (£39.99, Holland & Barrett)
KEEP TALKING
Support groups can be hugely helpful if you’re suffering from SAD. Visiting your GP or contacting SAD.org.uk is a good starting point. Telling friends and family what you’re going through can also be therapeutic.
An American study recently concluded that talking therapy was the most successful way of combatting the disorder.
Of all the talking therapies, cognitive behavioural therapy, in which you’re taught to replace negative thoughts with more positive ones, has a good success rate with SAD.
SHIFT YOUR SUMMER HOLIDAY
It’s easier said than done with school holidays and work to juggle, but if you can move your August break to December and go somewhere sunny such as the Canary Islands or Cyprus, it can it make a big difference.
LET THE DAWN IN
So-called “dawn simulators” can help some people with SAD, says research. These devices are basically alarm clocks, but rather than waking you with loud music or beeping, they produce light that gradually increases in intensity, just like the sun. ■■TRY: Lumie Bodyclock Starter 30 (£59.95, lumie.com) GO GREEN Just being outside among nature can boost mood and self-esteem, according to a study by the University of Essex. The researchers found that an outdoor park or forest walk lifted spirits, while a walk in a city increased depression.
CUT OUT BOOZE
Colder weather can encourage us to drink more. However, booze interferes with levels of tryptophan, the amino acid required for mood-lifting serotonin to be produced. Some experts suggest that SAD sufferers should try sticking to soft drinks for a week and see if it makes a difference to how they feel.
TRY AN IONISER
Some recent reports suggest that an ioniser machine – which works by creating more negative ions in the air – can lead to an improvement in up to 50 per cent of SAD sufferers.
It’s still a bit of a mystery how negative ions work in the body, but we know there are naturally more about in summer, and around water, and they appear to benefit mood. ■■TRY: PureAire Basic Air Purifier Ioniser (£19.99, Amazon)