Many of us have heard of ‘winter blues’ but did you know that 1/10 of all SAD cases suffer from the condition in the summer, according to the National Alliance on Mental Illness.
This is known as reverse seasonal affective disorder, but just like winter-onset SAD reverse seasonal affective disorder returns every year at about the same time. Winter SAD is linked to a lack of sunlight, but summer SAD is thought to be the reverse – it is suggested that too much sunshine can lead to modulations in melatonin production, leading some of us to feel down.
To help beat the blues, the natural way, Shona Wilkinson, Nutritionist at SuperfoodUK.com the online shopping destination for health & wellbeing shares her top tips:
Eat yourself happy
Look at your diet: By cutting down on sugar and alcohol we can help to balance out yo-yoing moods. Both these substances increase a neurotransmitter called dopamine. Dopamine makes us feel rewarded and pleasurable but this doesn’t last forever and – once levels fall – we can feel lower than we did before. So as tempting as chocolate bars look, especially when we feel low, try to stay away from sugar.
Eat oily fish twice a week, snack on chia seeds or try taking a supplement, as fatty acids are great ‘brain’ food and can help to fight mood swings. Our brain is made up to 18% of Omega-3s, however, we don’t produce them, and so they have to be sources from outside.
Don’t forget about proteins! They are broken down in the body to make amino acids and then used to create neurotransmitters, which are responsible for keeping our mind and mood balanced. Go for: nuts, seeds, meat, fish, bean and lentils, whey protein and eggs.
4 ways to boost your happy hormone
Serotonin, also known, as the ‘happy hormone’ is a chemical produced by our brain and intestines that works as a neurotransmitter, helping us to relay signals from one area of the brain to another. It is mainly responsible for maintaining mood balance and if you are deficient, this can lead to anxiety, low mood or even depression.
Balance your gut flora
Unfortunately, due to our diet, lifestyle and stress levels most of us struggle with an imbalance of gut flora. Try taking high-quality probiotics to restore your intestinal flora and include fermented foods in your daily diet. Think: kefir, pickles, sauerkraut or miso.
Get moving!
Daily exercise is the easiest and the most effective way to increase your serotonin level. However, make sure you chose an activity that you really like and enjoy. If you feel like you are forcing yourself it may not have the right effect. That may be a result of our ancient instincts. Our brain can tell the difference between running because you’re hunting something, and running because it’s hunting you.
Go socialise
Oxytocin is another ‘feel good’ hormone. Released when we bond socially and feel general trust, comfort and love, this hormone is just as powerful as serotonin. Whenever you feel low and need a lift, spend time with your family and friends to mellow down and feel instantly better.
Take magnesium
If you are feeling tired, irritated and struggle to get up every morning, Magnesium is an excellent mineral to take as it plays a major role in the development of serotonin. Magnesium is known as ‘natures tranquiliser’ and is needed to relax our muscles and nerves, helping us to fall into a peaceful sleep; it can also increase energy levels and help us to feel better about ourselves.