Are you SAD?

Autumn is here and with it is time for Seasonal Affective Disorder or SAD. Mayo Clinic define SAD as "a type of depression that's related to changes in seasons. For most people symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody."

Here is how lifestyle choices can you help you out...

Set your cortisol levels

Cortisol also known as "the stress hormone" is a vital hormone that helps regulate energy release. It is partly controlled by light. So one of the best things that you can do boost both your levels of energy and mood, is to expose yourself to daylight ( even in areas when the sun is not shining) early in the morning for at leat 10 min.

This will also help you get asleep more easily in the evening. If you cannot do this early in the morning, any time during the first part of the day will be helpful too.

Ideally getting more daylight as possible ( perhaps via working from a sunroom) will help you with regulating cortisol levels, circadian rhythms and mood.

Exercise

Exercise is a great mood booster. There is plenty of evidence that exercise benefits the brain and mood. Different types of exercises affect your brain and nervous system differently.

Aerobic exercises, for example helps release "endorphins" also called the happy hormone, while more slow activities like yoga or Pilates make you feel calmer and relaxed.

The choice is yours! There are plenty of fitness classes out there that your try and see what works for you. If you can also try a 10-min only exercise routine if you cannot fit a full class.

Mood supporting foods

Food has the power to influence your mood for worse of better, While it is perfectly normal to go for comforting foods in this time of the year, it is important to learn to make intelligent choices.

If you suffer from SAD you might be experiencing more carbs and sweet cravings, because your body is trying to increase serotonin in the brain and as a result of disrupted circadian rhythms and low energy levels.

So you need to outsmart your body.

Go for foods that support your stress response and thyroid like foods rich in magnesium, vitamin B6, vitamin A, zinc and selenium. Choose proteins and some healthy fats in the first part of the day, to support neurotransmitter production and reduce sugar and carbs cravings.

Seasonal foods like pumpkin, sweet potatoes, mushrooms, nuts, some read meat, avocado, sardines, raw cocoa powder and dark chocolate.

Do not forget Vitamin C, that is important for energy production: so berries (fresh or frozen) and agrumes of any kind.

In terms of meals you can try some comforting beef stew with pumpkin, mushrooms and a celeriac mash, a lentil and sweet potatoes soup, or some cacao and cinnamon drink, that can support your stress response and reduce sweet cravings at the same time!

Cacao and Cinnamon Drink | The Healthiest Hot Chocolate

Sweet potato and red lentil soup recipe | Nourishing Soup Recipes

Create an evening routine

If you are suffering from SAD it is important to sleep well, but you might find it difficult to fall asleep. The most important thing to remember is that your wake/sleep cycle is regulated by the alternate of light/darkness which is one of the main reasons people suffer from SAD in the "darker months".

So, the more natural light you get in the day, the easier is to fall asleep at night.

Other things that help: some movement or exercise during the day, (a 10 min walk in daylight, perhaps), and dimming the lights in the evening. You can find more tips for better sleep here How to get a good night’s sleep | 9 tips to sleep well

Do you need some help in creating lifestyle changes to improve your SAD? Check my health coaching package here, or book a complimentary and non binding 30 min appointment to see how we can work together. You can visit my website here Health Coach London | Claudia Armani Health Coach

Some research...

Aerobic exercise promotes emotion regulation: a narrative review | Experimental Brain Research ( springer.com )

More evidence that exercise can boost mood - Harvard Health

Exercise interventions for the prevention of depression: a systematic review of meta-analyses | BMC Public Health | Full Text ( biomedcentral.com )

Seasonal affective disorder (SAD) - Symptoms & causes - Mayo Clinic