Wellness experts are shedding light on effective ways to combat Seasonal Affective Disorder (SAD), commonly known as the ‘winter blues.’
Leading wellbeing experts from the beauty and wellness marketplace Fresha have curated a list of seven tips to help manage SAD symptoms during the upcoming winter season.
According to the NHS, SAD is associated with consistent low mood, irritability, anxiety, social withdrawal, fatigue, oversleeping, increased hunger for comfort foods, weight gain, and decreased libido and affects an estimated 2 million people in the UK.
Here are seven expert-recommended strategies to tackle SAD:
1. Aromatherapy for Wellbeing:
Incorporate aromatherapy into your daily routine using essential oils to promote a sense of well-being. Scents like lemon or peppermint in the morning can uplift, while lavender at night aids sleep. A diffuser dispersing scented vapor is an excellent tool for home aromatherapy.
2. Mindful Journaling:
Keep a diary or journal to identify patterns and symptoms. Documenting daily moments helps create mindfulness, offering insights into activities that positively or negatively impact mood.
3. Boost Vitamin D and Light Exposure:
Combat the winter deficiency in vitamin D, linked to SAD, by incorporating supplements or vitamin D-rich foods like mushrooms, egg yolks, and yogurt. Light exposure, both outdoors and through light therapy with a ‘Light Box,’ can mitigate symptoms.
4. Tryptophan-Rich Diet:
Include tryptophan-rich foods such as salmon, chicken, turkey, pumpkin seeds, tofu, and spinach in your diet. A balanced diet supports serotonin production, while maintaining gut health is crucial for overall well-being.
5. Regular Exercise Routine:
Engage in moderate to vigorous physical activity for at least 75 minutes a week, breaking it down into three 25-minute sessions. Exercise releases dopamine, known as the ‘happy hormone,’ and can be done outdoors to enhance vitamin D intake.
6. Green Spaces Indoors:
Introduce houseplants like Chrysanthemums, Monstera, and Spider plants to create a serene indoor environment that purifies the air. Caring for plants enhances mental well-being, providing a sense of accomplishment.
