SEASONAL AFFECTIVE DISORDER (SAD)

By Andy Hillocks

As the nights draw in quicker and the days seem to get shorter, it’s a sign that sadly summer is coming to an end and autumn is here.

The change in seasons affects most people; during the summer people tend to be more energetic, cheerful and during winter people tend to sleep longer and have a drop in energy. This is normal, but sometimes others can experience this at a much greater level, and it can be a form of seasonal depression.

Not only can this affect your mood but you may notice appetite changes, typically cravings for more carbohydrates and needing more rest. The reason this occurs is because of a few things, your body’s internal clock (circadian rhythm).

The reduced level of sunlight in autumn and winter may disrupt your body’s internal clock and lead to feelings of depression. This drop in sunlight can also reduce serotonin levels, a brain chemical that affects mood. It can also impact levels of melatonin which plays a key role in our sleep patterns.

It’s not all doom and gloom though, there are ways in which you can manipulate your diet to at least reduce the feelings of SAD. Vitamin D is the sunshine vitamin, which is why we lack it during the winter months. Try eating oily fish like salmon, trout, mackerel and even egg yolks, these are all rich in vitamin D. However, you can also supplement it with Vitamin D3, an easy and affordable option.

Omega 3 Fatty acids are well researched at helping those dealing with depression. Oily, fatty fish (mackerel, herring, salmon, sardines, anchovies) are the best sources of omega-3s because they contain the “more potent” forms of omega-3s. Again, you can also supplement it.

Eat seasonal foods. As your cravings for carbohydrate rich foods increase make sure you eat foods that are in season – pumpkins, potatoes, squash, apples, carrots, cauliflower, the list goes on. These are all rich in fibre and will help keep you fuller for longer.

And obviously exercise but also rest. Exercise will help keep those endorphins high but you will also need a bit more rest than usual.

So if you become a bit more lethargic, less motivated or start to crave foods, know that it is normal, most people are probably going through the same experience but there are a few things you can do to help it.