by Nadia Sinclair

[A woman warmly dressed, carrying a basket of fresh groceries in a snow-covered market]

A change in season and shorter daylight hours often bring about a seasonal depression, commonly known as the ‘winter blues.’ It’s more common than you’d think, affecting 1 in 15 people. So, what can you do to counter these winter woes and foster positive energy during the darker days?

Eating Right is Vital

Your meal choices directly impact your mood. Those afflicted with seasonal depression tend to gravitate towards carbohydrates, notwithstanding, focusing on consuming ample protein is the key. Amino acids, the fundamental elements of protein, boost neurotransmitters associated with positive emotions in our brain. Food rich in amino acid tryptophan such as turkey, beef, bananas, beans, cottage cheese, nuts and seeds are crucial as tryptophan aids in producing serotonin – the hormone responsible for our happiness. You can amplify serotonin production initially with carbohydrates, but sugars and processed carbs may become addictive, often leading to a sudden drop in blood sugar levels and mood. We recommend complex carbohydrates like oats, wholegrain rice, quinoa and keeping up a low GI Mediterranean style diet packed with fruits, vegetables and omega 3 from oily fish.

Light Therapy

Less exposure to sunlight during winter is considered a major factor contributing to the onset of the winter blues, disrupting our circadian rhythms and serotonin production. Make an effort to spend time outside daily, even for a small window of 15 minutes during your lunch break, ensure your workspace has enough light, and position yourself closer to windows. Consider acquiring a light therapy box that simulates natural outdoor light or a daylight alarm-clock that progressively wakes you by simulating sunrise.

Care for your Gut

Quite surprisingly, approximately 90 per cent of serotonin is produced in our digestive system. Even though it cannot cross into the brain, it plays a significant role in gut function. Serotonin stimulates the vagus nerve, linking our digestive system to the central nervous system, which in turn can influence the mood. Therefore taking a high-quality live bacteria supplement, with diverse strains of live bacteria, might help boost serotonin production and maintain mood stability.

Vitamin D: The Sunlit Nutrient

Seasonal depression has a close tie with low levels of vitamin D during winter. This indispensable, fat-soluble vitamin is produced in our skin after exposure to UV rays. However, during the winter months, the UK’s latitude does not permit adequate vitamin D synthesis. A supplement can be an effective way to ensure the right levels are maintained, shown to enhance mood.

The Power of Exercise

Though seasonal depression may lead to a persisting feeling of lethargy, infusing regular, moderate exercise into your routine can yield significant mood-boosting benefits. Aerobic exercise like brisk walking, jogging, swimming or cycling, especially when done outdoors, is particularly beneficial. However, it’s advised to steer clear from evening workouts to avoid disrupting the melatonin production, our body’s sleep-inducing hormone.

Speak Out, Don’t Suffer in Silence

Seasonal depression is more common than perceived, and it’s important that you don’t tackle it alone. If you find yourself running low on emotional energy, confide in someone close to you. A listening ear and comforting presence can make a world of difference. Cognitive behavioural therapy (CBT) and similar therapies have been found beneficial; consult with your doctor for additional support.

seasonal depression, winter blues, eating right, light therapy, gut health, Vitamin D, aerobic exercise, cognitive behaviour therapy, serotonin, amino acid, protein.