The clocks going back an hour has signaled the move into the autumn and winter months, which mean the nights are drawing in. With the darker mornings and shorter days looming, a recent study discovered that three quarters of people in the UK will be affected by the lack of sunshine
Dark, damp and wet weather is enough to bring anyone down, but don’t get SAD be happy with our mood boosting guide.
Feelings of depression are the most prominent characteristics of SAD, but symptoms can also include fatigue, weight gain and a craving for anything covered in sugar
There is evidence linking sufficient intake of certain vitamins, minerals and fatty acids to lower rates of depression.
Depression anxiety and mood disorders such as SAD, can be caused by an imbalance of neurotransmitters.
The neurotransmitter serotonin is key to our overall levels of happiness because it is our mood-boosting hormone.
Foods to boost mood include:
Try eating foods rich in the amino acid L-tryptophan which is then converted to the happy hormone serotonin these foods include: Turkey,cottagecheese and banana’s
Eat plenty of proteins such as eggs, quorn and chicken which are rich in amino acids such as dopamine and noradrenaline that help to keep us motivated, aid concentration and help keep us alert
The brain is made up of around 60% fats, eating healthy fats such as omega 3 fatty acids found in oily fish such as salmon and mackerel have been shown to reduce rates of depression. If you are not eating oily fish three times a week then take an omega-3 fish oil capsule
Spicy foods that contain cayenne pepper produce endorphins that help raise your mood
Spinach along with black- eyed beans, broccoli, oranges, baked beans and peanuts, gives us the B vitamin Folic acid. Scientists have shown links between poor intakes of folic acid and a higher risk of depression.
Have a small amount of dark chocolate, the flavonoids in the cocoa help to boost the supply of oxygen and nutrients to the brain and enhance your mood
Low levels of vitamin D have been linked to fatigue, depression and feelings of anxiety. Eat plenty of oily fish such as salmon and dairy foods rich in vitamin D or try a liquid spray to boost levels
The herb rhodiola has been show to help the brain to make serotonin and can help to increase positivity and happiness