July 2010
| Beat Those Blues! |
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Reduced daylight and the wrong foods can significantly influence our mood, appetite and sleep patterns...
If you find it hard to get out of bed on these dark mornings, you feel low even depressed, and you have a sudden urge to raid the biscuit tin or get stuck into some real comfort food then you may be suffering from SAD. During the winter months the lack of daylight hours combined with what we eat may lead to a reduction in a brain chemical called serotonin. Low levels of this important chemical influence our mood leaving us feeling depressed and lethargic and in some cases disrupts our normal sleep patterns. Interestingly, more women than men experience these changes and symptoms may be more prominent as you approach your period. As well as getting regular daylight exposure it is important to opt for supportive foods. Studies suggest that the cravings for carbs, which is so typical of SAD, may be a coping mechanism which helps sufferers feel more alert and less tired. If this is the case you need to make sure you choose the right carbohydrates to help stave off those unwanted extra pounds. Another important nutrient for lifting your mood and supporting levels of serotonin is protein in particular tryptophan. Useful foods supplying this important building block include poultry, soy, dairy, nuts and seeds as well as bananas and chocolate. Typically you need to include a small portion of carbohydrate with these foods to help the brain access the tryptophan and convert it to that all important serotonin. So this winter make sure you eat plenty of whole-grain carbohydrates combined with protein foods. We’ve made it a little easier by selecting some of our favourite meal and snack ideas to help make this your brightest winter yet! • Start the day with a bowl of porridge and add slices of banana and a dollop of low fat bio yogurt. Check out our Pertwood Organic Porridge Oats. • During the day eat little and often choosing snacks such as our Tropical Date & Walnut bar, Munchy Seeds or even a few cubes of Plamil’s delicious chocolate which is an excellent source of feel good tryptophan! • And finally before you head off to bed, remember what your Mum used to say about a warm milky drink? Well she was right (aren’t they always?) - a milky drink really does work but add some slow release carbs such as the Nairns oat biscuits and you have the perfect recipe for a restful night. Ref: Miller AL (2005) “Epidemiology, Etiology and Natural Treatment of Seasonal Affective Disorder” Alternative Medicine Review 10(1):5-13 |