SAD OR JUST A LITTLE SAD?

Gary Trickett advises how to avoid feeling down when the clocks change and the nights draw in

WHEN THE CLOCKS go back you may relish the extra hour in bed, but for some the shorter days and longer nights mean the opposite a reduction in sleep and energy, and a general feeling of being ‘down in the dumps.’

For most of us the seasonal blues pass relatively uickly but if symptoms occur for at least two winters in a row with remission in the spring months, a diagnosis of SAD, short for easonal Affective isorder, is usually made. It is referred to as seasonal because it is mostly triggered by a lack of sunlight during the darker months.

Insu cient 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. ow mood, lack of concentration and energy, di culty 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.

Chase the light. The mercury might be falling but wrap up warm and brave the elements, the earlier the better, especially if 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. Just being exposed to natural daylight can help keep hormonal dips to a minimum. If you can’t go out, try to sit near a window instead.

Indoor light therapy can also help. Light boxes provide a natural source of daylight inside. Treatment can take as little as 30 to 0 minutes a day and you can just sit in front of one (as opposed to staring into one), while reading or working. awn simulating alarm clocks, which work by mimicking a sunrise to wake you gradually, are also helpful.

Diet is also important. Mood-friendly foods include fish, turkey, chicken, beans, avocados, bananas, protein and wheatgerm as they help the body to produce more serotonin. Whole foods such as grains, root 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. Oat-based cereals (porridge especially) are a great way to start the day because they are an excellent source of B vitamins. The B vits are important because they help to convert food into energy, and deficiency has been linked directly to low mood, so it’s well worth topping up.

Vitamin D is also important and you will often hear of it being referred to as the sunshine vitamin as it is naturally produced in the body when we are exposed to sunlight. f course this means deficiency during the winter months is relatively common. Fish and eggs are good food sources or a vitamin D supplement or spray can help to ensure you’re getting enough. eep your stress in check stress, if left to spiral out of control, can aggravate symptoms of depression. Foods that can help here include blueberries, raspberries and strawberries which help prevent the release of cortisol, a hormone released by your adrenal glands.

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 juices are good alternatives. And alcohol, although you might think it lifts the spirits, actually lowers levels of serotonin, which is worth bearing in mind. educe your intake of refined sugary foods. ou might get a happy rush at first, but research shows that too much sugar can slow your brain, and the crash after the initial high can make you feel worse than you did before. If you crave sugar a piece of dried fruit dipped in dark chocolate makes for a delicious, satisfying treat.

Herbal remedies may also help. For trouble sleeping try Valerian. Dormeasan® Sleep with Valerian and Hops can help restore better sleep, which means more energy and better mood. Take 30 drops in a little water half an hour before bedtime.

For feelings of sluggishness, low mood or mild anxiety, there’s St John’s Wort or ypericum. cientists believe it works by prolonging the action of serotonin and by increasing levels of melatonin. Hyperiforce tablets can help but bear in mind that ypericum can take up to six weeks for best results, and it can interact with other medications and affect the way they work, so isn’t suitable for everyone. heck with your G first if on prescribed medicines.

If ypericum is not for you, assiflora, which has been used for centuries as a mild sedative and to help prolong sleep time, can also help alleviate mild anxiety. You could also try Jan de Vries Mood Essence, a combination of flower essences that may give support when it is di cult to stay positive. Taken regularly it aims to uplift and bring back an optimistic and enthusiastic outlook. For further information visit Gary and his team at Healthy Route, 18 Silver Street, Leicester.