It’s a well known fact that during the winter our energy, mood and general health take a dip. For some this can be as extreme as ‘Seasonal Affective Disorder’ (SAD). But for most, it is more the ‘Winter Blues’.

The blues are a minor form of depression of biochemical, physical, mental and emotional responses to the dark and cold of winter. Symptoms include:

Physical: Loss of appetite, craving stimulants, sleeping problems
Mental: Fearful, poor concentration, indecisiveness
Emotional: Feeling anxious, irritable, low and withdrawn

The triggers of the Winter Blues are responsible for a crash in levels of serotonin or “the happy hormone” and so this causes a “mood low”.

Causes include:

1. Lack of natural sunlight – Light stimulates serotonin and with shorter days our serotonin levels are lower.
2. The cold – During winter, our bodies are tenser as we try to stay warm. Our aches and pains will be aggravated causing stress and lowering our serotonin.
3. Less exercise – Physical exercise stimulates serotonin production and in the winter people tend to do less exercise thus lowering their serotonin.
4. Poor nutrition – The body suffers more from poor diet during the winter because it is busier keeping warm and energized. If it doesn’t get enough fuel, it takes from your “nutrient store.” This combined with difficulty processing unhealthy foods causes stress and lowers serotonin.
5. Social stress – Stress reduces serotonin levels whatever the source whether it be family, work, modern living or personal issues.
6. Fluctuating blood sugar balance –In winter we crave caffeine, sugar and alcohol. They give an instant high followed by a serotonin crash.
7. Tryptophan deficiency – Serotonin comes from a constituent of protein called tryptophan. The less you have in your diet, the lower your serotonin.

Solutions include:

1. Follow a well balanced diet – A variety of unprocessed, fresh foods consumed regularly in small portions throughout the day to give steady fuel.
2. Boost your tryptophan – Eat fish, poultry, cheese, beans, oats and eggs.
3. Foods to ‘uplift’ – Avocado, peas, red peppers, mango, banana, rice, soya.
4. Foods to de-stress -Asparagus, beans, squash, potato, cabbage, grapefruit, berries, brown rice, almonds and sunflower seeds.
5. Exercise – Physical activity increases serotonin especially cardio exercises.
6. Supplements –Take Vit C, Magnesium, Chromium, Calcium, Vit B6, B12, Folic Acid, Mega B Complex and an antioxidant formula. Take tryptophan in the evening as it relaxes and tyrosine in the morning as it motivates.
7. Herbs for stress – Take in the form of teas or tinctures. Teas like chamomile, lemon balm, rosemary, lavender or passionflower. Or tinctures like Siberian ginseng, liquorice root, rhodiola, St John’s Wort and borage.
8. Light – Get a full spectrum bulb that simulates sunlight to boost serotonin.
9. Lifestyle adjustment –Do you have balance in your life: work, play, rest, mental, emotional, and spiritual wellbeing?

Also sometimes we simply need to change our mindset and how we view winter. Think of the ‘up’ sides. Some of the positives for me are:

1. Seasonal changes give us variety in life e.g. scenery, nature
2. I can snuggle up in my winter coat on crisp cold mornings
3. My Dad preparing an open log fire for me every day when I am home which I LOVE
4. My hot water bottle in bed at night (YES I take one!)
5. Hearty foods and drinks such as stews, casseroles, mulled wine etc
6. Winter sports such as skiing, snowboarding and so on

So you see there is a silver lining – you just need to look for it!