October has crept in through the keyhole, and suddenly autumn seems to be upon us. The blackberries have long been eaten, and the prospect of cold, dark days is upon us once more.
There are those who relish the onset of autumn: crisp misty mornings, kicking through piles of leaves, searching for conkers and acorns. Log fires, bracing wellington-booted walks with the dog. (Well, actually, I don't have a dog, and acorns seem to be thin on the ground these days.) However, for some of us this rosy nostalgic view of the changing season can contrast strikingly with reality.
How many of you notice a significant downturn in mood as the season changes? You may not be alone. The impact of seasonal affective disorder (SAD) can affect many of us to a greater or lesser degree. Seratonin production, responsible for feelings of well being and happiness, increases when we are exposed to sunlight, and naturally diminishes in the winter months, potentially affecting our mood.
What can we do enhance serotonin production?
Exercise.
Exercise is a natural stimulator of many important “mood” hormones, including serotonin and dopamine. Always good for lifting the spirits, increasing energy, and keeping fit.
Diet:
Bananas, papayas, apricots and dates are great.
It is also helpful to eat proteins that contain something called tryptophan, a large amino that converts to serotonin in the brain .Tryptophan works best when consumed in conjunction with a small bit of carbohydrate, such as a scoop of brown rice, a handful of nuts, or a few tablespoons of legumes. Tryptophan can be found in turkey, fish, chicken, cottage cheese, nuts and beans.
Avoid stimulants
Caffeine, alcohol, sugar - they give you only a temporary lift, and actually deplete resources. Caffeine can cause anxiety and muscle tension , and alcohol is a depressant. Try herbal drinks as an alternative.
Yoga
Calms the mind, aids concentration and mood swings. Releases muscle tension. Aids relaxation and insomnia.
Sleep
Resist the temptation to hibernate, try to keep a regular sleep pattern. Good quality sleep is better than too much sleep. If you need a cat nap in the day - take one.
Have a happy, healthy and positive autumn.
