2 weeks Ago By Hannah Coates
You’re experiencing a distinct lack of energy, you’re prone to tears, you find it harder than usual to get up in the morning, you’ve never craved carbohydrates more and you can’t think of anything worse than socialising. If any of this sounds familiar, you might just be feeling the effects of seasonal affective disorder (or SAD, as it’s otherwise known). The NHS estimates that one in 15 people suffer from some form of the aptly named SAD, which has also been dubbed “winter blues” – with two per cent of the UK population suffering debilitating symptoms and 20 per cent experiencing milder forms.
Only 12 per cent of us are totally aware that we have it, and it can be distressing when symptoms arrive and we don’t know why. SAD is brought on by the shorter, darker days of autumn and winter. It is thought that a lack of sunlight prevents our brain’s hypothalamus working properly, leading to increased production of the sleep-inducing hormone melatonin and a decreased production of the happy hormone serotonin; plus, our circadian rhythms can get out of whack.
SAD is also four times more common in women, a fact that’s “thought to be related to the cyclical secretion of female sex hormones, oestrogen and progesterone”, explains Dr Natasha Bijlani, a consultant psychiatrist at the Priory. An array of studies also link low levels of vitamin D with depression, and thanks to the lack of sunshine in the winter months, our bodies can’t produce nearly enough. So how can we stave off SAD? A healthy diet is key It might sound obvious, but eating a well-balanced, nutritious diet is essential for helping the body get back to its best self.
Those suffering from SAD symptoms will know that it will go against everything their body is asking them for – starchy carbs and sugar – but consuming such foods will only lead to yet more cravings, thanks to a subsequent lowering of blood sugar shortly after eating. It’s about eating the right kind of carbs: complex (or low-impact) carbs that don’t play havoc with your blood sugar levels. Think fibre-rich fruits like bananas and apples, nuts, beans, whole grains and vegetables like broccoli and leafy greens.
You should also add in some protein-rich foods to help fend off sugar cravings. Take a vitamin D supplement “Taking a vitamin D supplement is essential,” says nutritionist Rosemary Ferguson. “You should look for a high IU while getting as much daylight as you can.
” Studies suggest that we should look for vitamin D supplements of at least 600 IU daily . Forest bathe (or just go for a walk outside) Combining sunlight – or simply natural light – with a walk outside can do wonders for your mood. As well as encouraging the body to boost production of vitamin D, you’ll also reap the rewards of nature, which studies have shown can reduce stress, anxiety, and high blood pressure – try and get some outdoor light within two hours of getting up, to stand yourself in good stead for the day ahead.
If you’re confined to an office for most of the day, be sure to make the most of any breaks, and try and position yourself close to windows to soak up as much natural light as possible. Incorporate aromatherapy into your day For a simple way to perk up, mood-boosting essential oils can help lift your spirits. Take a moment in the shower with Aromatherapy Associates’s excellent bath and shower oils, or apply De Mamiel’s Soothe to wrists for an easy boost.
Exercise, exercise, exercise Increasing your heart rate triggers the production of mood-boosting endorphins, helps you to de-stress, and generally makes you feel ready to take on the world. Bonus points if you combine your workout with nature – then you’ve got the best of both worlds. Try these yoga positions “A 2008 study by the International Journal of Yoga Therapy has found that restorative yoga postures, combined with visualisation and breath work, can brighten moods and give people a real sense of empowerment,” says Triyoga ’s yoga manager, Genny Wilkinson Priest.
“Yoga generally helps people suffering with SAD to see that their anxiety and sadness will pass, and are not permanent states of consciousness. Seeing that it’s temporary gives people a sense of freedom, personal agency and balance.” Wilkinson Priest recommends trying a supported child’s pose (where you position something comfortable beneath your head), lying in a right angle with your legs up against the wall (“viparita karani” in yogic tradition), with a stack of blankets beneath your pelvis, or reclining with a bolster placed lengthways down the upper back, feet pressed together and legs out to the side.
Light therapy In lieu of proper daylight, technology can provide a helping hand. Light boxes or SAD lamps aim to mimic sunshine through artificial light, and can be placed on your desk to expose the body’s cells to what they will perceive to be sunlight. Studies show that all you need is 20-60 minutes of 10,000 lux of cool-white fluorescent light – about 20 times as great as ordinary indoor lighting – daily to see a difference.
The Seasonal Affective Disorder Association says this kind of therapy works in 85 per cent of cases. “You get around 400-500 lux from normal lights, but for optimum mood and energy, we all need light to our eyes as bright as a spring morning. That has to be at least 2,000 lux, so roughly four times brighter than a well-lit office.
” says Malgo Dzierugo from Lumie. The brand’s new desktop Dash delivers 10,000 lux – it takes half an hour sitting in a 16 to 50cm proximity to feel a difference. “Most people find that light therapy in the mornings works best so try this first – all you have to do is position your lamp at an angle so that the light reaches your eyes.
” See your friends “Be sociable where you can, even if that means remotely,” says Dr Bijlani. “Planning evenings or an afternoon talking with a friend – even if on the phone or via Zoom – can be a way to give structure to your day and avoid loneliness and negative thoughts or feelings.” Speak to a professional Since SAD is a mental health issue, it’s always best to speak to your doctor.
Not only can they assess whether it’s SAD you’re suffering with or another form or depression, they can also test for things like vitamin D deficiency and so on. “Psychological treatment focusing around cognitive behavioural therapy can also be helpful – Priory Connect is an online video therapy which can be accessed from home,” says Dr Bijlani..
