Beating the Winter Blues

Are you feeling down and tired, and often just want to eat sweets, cakes, bread or pasta? That could be a sign of a mild winter depression related to lack of light during the winter days. During the night, the body produces the sleep hormone melatonin, which makes us tired and in certain cases depressed as well. During the day sun light decreases the production of melatonin and makes us feel more awake. Without enough sunlight we may experience depressed mood, lack of interest in what we normally enjoy, loss of energy, feelings of inadequacy and poor concentration. We may sleep more than usual, have cravings for sugar and starchy foods, gain weight and be irritable. If this sounds familiar, then have a look at the following suggestions for easing the blues, which also take into account other factors that may contribute to mood slumps:

 

  • Spend over half hour an hour outside every day, preferably during midday when the light is strongest. A daily brisk walk combines the benefits of sunlight and physical activity, releasing endorphines which are feel good hormones.
  • Keep a positive attitude and plan to do things you enjoy.
  • Try to reduce stress and caffeine intake, of which contribute to the blues.
  • Depression is very often associated with nutritional factors such as poor nutrient intake, imbalanced blood sugar levels and possible hidden food allergies.
  • Several nutrients are essential to maintain production of the neurotransmitters and hormonal balance needed for mental well-being. These include B vitamins, calcium, magnesium, zinc, and essential fatty acids. Take a good multivitamin and fish oil capsules, and include oily fish like salmon, sardines, herring and halibut in your weekly diet.
  • Try to replace refined carbohydrate foods with whole grain foods, and avoid white sugar. These foods can cause tiredness, energy slump and irritability related to imbalanced blood sugar levels. Try to have regular meals and include a small amount of protein with each meal, which balances blood sugar levels.
  • Include fresh vegetables and fruits in your daily diet if you haven’t.
  • Underlying conditions, such as a candida infection or underactive thyroid, may also contribute.
  • If you want to know more about what supplements to take, how to keep your energy up and balance sugar levels in the blood, book a nutritional consultation by calling or emailing Physio for All.

WISHING YOU THE BEST OF HEALTH!

Irina Holm, BA, Dip BCNH, BANT Nutritional Therapist

Physio for all
Battersea: 020 7228 2141
Chelsea: 020 7373 0050