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There are a lot of good things about winter. Wood fires, icy walks, cozy sweaters, mulled wine and of course, Christmas. So far, so happy. But it is also a very difficult time of year for many, as the decline in daylight affects our mood. And this year of all years, after months of lockdowns and social distancing from loved ones, we are perhaps more likely than ever to feel blue from the dark and cold.
But while feelings of fatigue and sadness can be fairly common human reactions to the winter months, it’s important to remember that there is a difference between the “ winter blues ” and more mental illnesses. serious conditions such as seasonal affective disorder (SAD) or depression. So if you are feeling depressed at any time of the year you should always see a professional doctor.
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Dr Elena Touroni, consulting psychologist and co-founder of the Chelsea Psychology Clinic, says: “The symptoms of SAD (Seasonal Affective Disorder) are similar to those of depression – low mood, disturbed sleep, feeling of hopelessness, no longer. enjoying things we liked, etc. However, with SAD they are cyclical, usually starting in the fall and winter, and then improving again in the spring and summer.
Getting a boost from the natural hormone serotonin is one thing you can do to help keep your mental health in good shape during the winter months. “Serotonin is important for good mental health because it helps stabilize our mood and promote a sense of well-being,” says Dr. Tourani.
Here are some simple ways to naturally increase your serotonin levels this time of year.
What is serotonin and why is it important?
Serotonin is a neurotransmitter, known as one of the body’s wellness hormones. “It helps with all kinds of bodily functions,” says nutritional therapist Jen Walpole. “Since serotonin is involved in a wide variety of functions such as diet, sleep, circadian rhythm and hormone production, it is extremely important to support its production to optimize our overall health and well-being. Low levels of serotonin are associated with depression. ”
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Get daylight, every day
Yes, daylight hours are short this time of year, but exposure to natural light in the middle of the day is vital for increasing serotonin. Jen says, “Studies support the use of bright light to increase serotonin levels. I encourage all guests to go outside, even on the coldest winter days, to get exposure to natural light.
“In an ideal world, we want to get as much daylight exposure as possible during the working day,” adds Dr Touroni. “Light has been linked to the relief of problematic physiological symptoms like headaches, tension, sleep disturbances, etc. And the lack of light has also been linked to depressed mood. Since many of us are now working from home and reducing our daily commute, we are probably going to have even less light than before. This is why it is so important that we prioritize going out, even if it is only for a half hour walk in the local park during our lunch break.
Check your diet
As with many aspects of our health, part of the answer lies on our plate. “The essential amino acid L-tryptophan is needed to produce serotonin,” Jen explains. “It is said to be” essential “because it must be obtained exclusively through food. Sources include poultry, meat, fish, dairy products, tofu and edamame, pumpkin seeds, and oats. “
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Break a sweat
Exercise helps release tryptophan, an amino acid into your bloodstream, which we have learned is needed to make serotonin. It also promotes those other well-known feel-good hormones, endorphins. “Regular exercise releases feel-good hormones, endorphins and serotonin, which can help boost mood naturally,” says Dr. Tourani. You also don’t need to hit hard at the gym, but anything that makes your heart beat regularly, like brisk walking, jogging, dancing, biking, or swimming.
Take care of your gut health
Gut health is huge wellness news right now, for good reason. “Since the majority of serotonin is found in the gut, good gut health is imperative to support the function of the neurotransmitter serotonin,” Jen explains. “For example, for clients who show symptoms of a bad mood, I would assess their gut health and work on restoring a balanced microbiota through the use of pre and probiotic foods such as oats, bananas. , garlic, onions, kimchi, sauerkraut and kefir. . Additionally, gut health is supported by consuming a range of colorful vegetables and fruits (ideally organic and seasonal), healthy fats, especially omega-3s (oily fish and olive oil). seaweed are the best sources) and complete proteins (eggs, poultry, fish, dairy products, soy). “
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