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Seven great ways to combat symptoms of SAD (Seasonal Affective Disorder)


By Chris Saunderson

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EVERYONE can have their struggles over the winter months.

Getting out and doing some exercise, ideally as part of a group, is great for your mental health.
Getting out and doing some exercise, ideally as part of a group, is great for your mental health.

Seasonal Affective Disorder is a recognised medical condition that affects around two million people in the UK.

There are ways to combat the 'winter blues' and boost your feeling of wellbeing.

Christmas can be a happy time but people can also feel down.
Christmas can be a happy time but people can also feel down.

Seven useful tips have been published by wellbeing experts at Fresha to help you manage SAD symptoms.

It is always best to see a GP if you think you have SAD, especially if you are finding it difficult to cope.

Some of the symptoms include:

Consistent low mood

Irritability

Anxiety

Feeling unsociable

Tiredness and fatigue, even with a full nights of rest

Oversleeping

Hunger, cravings for ‘comfort’ foods – those high in carbohydrates and sugars

Weight gain

Decreased sex drive

1. Introduce aromatherapy into your morning or bedtime routine.

Aromatherapy is the use of essential oils to help promote well-being. Though this is not a treatment, aromatherapy can be a therapeutic and holistic option to help alleviate symptoms of anxiety and generally make you feel good. The best way to start aromatherapy at home is by using a diffuser that disperses scented vapour into the atmosphere.

Candles and aromatherapy can create good feelings.
Candles and aromatherapy can create good feelings.

Lemon or peppermint essential oils are great for the morning and can create an uplifting atmosphere.

Lavender essential oils are great if you are having trouble sleeping, as this can help increase melatonin production. Other essential oils such as ylang-ylang, orange and clary sage also help decrease anxiety.

2. Keep a diary or journal.

Keeping a diary is a great tool that can highlight any patterns and SAD symptoms you are experiencing. Using a notepad or even your notes app on your phone, note down key moments of your day that you think are affecting you.

|Keeping a diary or writing down your thoughts always helps.
|Keeping a diary or writing down your thoughts always helps.

This can help you understand what makes you feel better or worse and creates a sense of mindfulness.

3. Increase your Vitamin D and light exposure.

Less sunlight and time spent outdoors in the winter can lead to a lack of vitamin D, a primary cause of SAD, as vitamin deficiency is associated with depressive symptoms.

You don't have to climb a mountain to get the feelgood factor but it might be worth a try.
You don't have to climb a mountain to get the feelgood factor but it might be worth a try.

Natural ways to increase vitamin D are by incorporating mushrooms, egg yolks, and yoghurt into your meals, as these are naturally high in the vitamin. However, light exposure outdoors is the quickest way to increase vitamin D levels. Try keeping curtains open and allow natural light and UV rays to penetrate windows or increase your time outside.

Get outdoors and get as much natural sunlight as you can.
Get outdoors and get as much natural sunlight as you can.

You can also use a light box to simulate sunlight. It helps reduce the production of melatonin, which can make you sleepy and is often used in the mornings to help you wake up and get out of bed.

4. Include tryptophan and protein-rich foods in your diet.

Many people turn to comfort eating to get them through tough times and while this can make you feel good, it can have a negative long-term affect if you are not consuming a healthy, balanced diet.

Meal prep can be a massive boost.
Meal prep can be a massive boost.

When experiencing SAD, it can be beneficial to consume foods high in the amino acid Tryptophan. Studies have suggested that there is a direct link between this amino acid and the production of serotonin, the hormone related to happiness, memory, sexual desire and sleep. Tryptophan-rich foods include salmon, chicken and turkey. Vegetarian and vegan sources include pumpkin seeds, tofu (and other soya-based foods) and spinach.

Poor gut health is linked to depression and hormone imbalances. It is important to ensure you include enough water, fruits, vegetables, and fibre in your diet to maintain gut health. Challenge yourself to have at least five to seven fruits and vegetables a day.

5. Ensure you’re doing 75 minutes or 3 x 25-minute exercises a week.

Physical exercise is essential for all adults and should be done every week. This does not mean high-intensity workouts; it can be moderate to light activity that can help get your blood pumping. This can even significantly reduce the chance of a stroke or heart disease.

Get your walking boots on and head outdoors.
Get your walking boots on and head outdoors.

According to the NHS, adults should do at least 150 minutes of moderate to light physical activity a week; this equates to 21 minutes of exercise each day.

More vigorous exercise can release the neurotransmitter dopamine, more commonly known as the ‘happy hormone’.

6. Introduce more greenery in your living spaces through houseplants.

Plants can help create a calm, peaceful environment that alleviates anxiety.

House plants can add colour and oxygen to your home.
House plants can add colour and oxygen to your home.

Some species of plants can help purify the air around you; plants such as Chrysanthemums, Monstera plants and Spider plants are great to keep in bedrooms or living rooms and can remove indoor pollutants.

Surrounding yourself with plants and greenery is a good decision.
Surrounding yourself with plants and greenery is a good decision.

This clean, fresh air helps raise oxygen levels in your brain and can impact your serotonin levels. Furthermore, caring for plants is a common practice for those who want to improve their mental health, and successfully caring for a plant in the winter months can create a feeling of accomplishment and well-being.

7. Meal prep for the winter months.

Being prepared, especially if you know you suffer from SAD, can reduce the impact of symptoms severely. If your symptoms follow a pattern, you will be able to know when they start and can get ahead of them.

Batch cooking is a great way to ensure a balanced diet.
Batch cooking is a great way to ensure a balanced diet.

One way you could prepare is by cooking and freezing meals in advance for when you have little to no energy; this ensures you have a balanced and healthy meal ready without effort. It also works out more cost-effectively, as batch cooking is cheaper, and you will always have a meal prepared, so you can avoid ordering an unhealthy takeaway.

SAD can affect anyone at this time of year.
SAD can affect anyone at this time of year.

You can also plan for some spare time, where you do not have activities planned, but have a day to yourself where you can recuperate or re-arrange stressful activities or events for a later date.

https://www.fresha.com


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