As the days grow shorter and temperatures drop, many of us experience a noticeable shift in mood and energy. Known as Seasonal Affective Disorder (SAD), this form of "winter syndrome" affects millions of people worldwide, particularly in areas with long, dark winters. The good news? By recognising the signs and taking proactive steps, we can combat its effects and make winter a time of growth and connection.

What is Seasonal Affective Disorder?

SAD is a type of depression linked to seasonal changes, typically beginning in late autumn and persisting through winter. While anyone can experience it, women and young adults are more commonly affected.

Signs & Symptoms of SAD:

• Persistent low mood or feelings of sadness

• Loss of interest in activities once enjoyed

• Low energy or fatigue, even after rest

• Difficulty concentrating or feeling sluggish

• Increased appetite (often craving carbohydrates) and weight gain

• Sleeping more than usual, yet still feeling tired

• Social withdrawal or feelings of isolation

These symptoms vary in severity, with some people experiencing mild discomfort and others finding it significantly impacts their daily lives.

While the winter blues can feel overwhelming, small changes can make a big difference. Here's how you can nurture your mind and body this season.

Nourish Your Wody with Good Food: What we eat has a direct impact on how we feel

• Boost Vitamin D: Include foods like fatty fish (salmon, mackrel), egg yolks, and fortified cereals. If sunlight is scarce, consider a Vitamin D supplement.

• Mood-Boosting Foods: incorporate whole grains, omega-3 fatty acids (found in walnuts, fish and flaxseed), and plenty of fruits and vegetables. These support brain health and regulate mood.

• Stay Hydrated: Dehydration can exacerbate fatigue and low energy, so keep sipping water throughout the day.

Stay Connected: Winter can feel isolating, but talking to others can lift your spirits

• Reach Out: Share your thoughts and feelings with trusted friends or family members. Sometimes, a simple conversation can brighten a gloomy day.

• Join a Group: From book clubs to exercise classes, connecting with like-minded people can provide a sense of belonging and purpose.

When to Seek Help:

If your symptoms persist or worsen, don't hesitate to reach out to a professional. Treatments like light therapy, or medication can provide significant relief.

While winter may be challenging, it also offers the chance to slow down, reconnect, and build resilience. By eating well, maintaining relationships, and finding joy in new hobbies, we can embrace the colder months and emerge stronger when spring arrives.

Take care of yourself this winter - you deserve it!