Simple 65p food can help combat seasonal affective disorder, expert says

As the winter blues set in, a health and wellbeing expert has dished out a simple dietary tip to tackle seasonal affective disorder (SAD). According to the NHS , SAD is a recurring type of depression with symptoms that worsen during the colder months when daylight dwindles and temperatures fall. This period often sees a dip in vitamin D levels for many, as this essential nutrient, usually boosted by sunlight, becomes scarce with less outdoor time and weaker sun rays.

Vitamin D deficiency can trigger a host of problems including a compromised immune system, fatigue, bone pain, and a heightened risk of depression. But there's a straightforward solution, says Agnieszka Kozlowska, the boss of Miracle Leaf. She suggests that a humble 65p can of sardines could be the answer to beating SAD.



"Sardines are fantastic for combatting SAD, as they are one of the best natural sources of vitamin D. A single serving, in fact, can provide a significant portion of the daily recommended intake. Vitamin D plays a crucial role in regulating mood and combatting depression, and sardines help boost levels that might drop due to limited sun exposure in winter months," explains Agnieszka.

"They are also rich in omega-3 fatty acids, which have been shown to support brain health and reduce inflammation, factors linked to improved mental health and reduced symptoms of depression. "Vitamin D plays an important part in energy production in the cells. When vitamin D levels are low, the body struggles to convert food into energy as efficiently as usual, which can lead to feelings of constant tiredness, even after a good night's sleep.

This can impact daily functioning and make even simple tasks exhausting." Symptoms of SAD can include a persistent low mood, a loss of pleasure or interest in normal everyday activities, irritability, feelings of despair, guilt and worthlessness, feeling lethargic (lacking in energy) and sleepy during the day, sleeping for longer than normal and finding it hard to get up in the morning, craving carbohydrates and gaining weight, difficulty concentrating, and a decreased sex drive. For some people, these symptoms can be severe and have a significant impact on their day-to-day activities, so keeping up your vitamin D levels is crucial.

Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter. "Vitamin D is absolutely vital for immune health. It helps to activate the body's defences against infections by helping with the production of antimicrobial proteins which are key to fighting off viruses and bacteria," Agnieszka says.

"When vitamin D levels are low, the immune system weakens, making you more susceptible to colds, flu and other infections. If you catch a cold repeatedly, this could be a red flag for vitamin D deficiency. "Vitamin D deficiency can cause weakness because it plays a key role in muscle function.

Without enough vitamin D, muscles don't work as efficiently, resulting in feelings of weakness, heaviness and difficulty with day-to-day physical tasks. Muscle cramps are also common as vitamin D helps to regulate calcium, which is important for muscle contractions.".