Weather & Mood October 2022

Ruby Mailout Weather & Mood

October 2022

Weather & Mood Many people look forward to autumn, cosy jumpers, hot drinks, and spending more time indoors can be exciting for some but the experience of shorter days, colder weather and upcoming darker days can have a huge impact on your mood.

People living with seasonal affective disorder experience depression in patterns according to the seasons, most commonly in the winter months.

Typically, cold weather gives your body the signal to settle down and “hibernate,” resulting in less energy during the winter months. Warmer temperatures can boost your energy along with your mood.

Seasonal Affective Disorder Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern.

SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter.

Some people with SAD may have symptoms during the summer and feel better during the winter.

Seasonal Affective Disorder The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the: production of melatonin – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter.

Some people with SAD may have symptoms during the summer and feel better during the winter.

Seasonal Affective Disorder SYMPTOMS CAN INCLUDE: A PERSISTENT LOW MOOD A LOSS OF PLEASURE OR INTEREST IN NORMAL EVERYDAY ACTIVITIES IRRITABILITY FEELINGS OF DESPAIR, GUILT AND WORTHLESSNESS FEELING LETHARGIC (LACKING IN ENERGY) AND SLEEPY DURING THE DAY SLEEPING FOR LONGER THAN NORMAL AND FINDING IT HARD TO GET UP IN THE MORNING CRAVING CARBOHYDRATES AND GAINING WEIGHT DIFFICULTY CONCENTRATING DECREASED SEX DRIVE

Ways to manage your mental health this autumn Comfort Food - whether it’s a beloved meal from Grandma’s kitchen or the first bite of a favorite snack, food has the power to make us feel good. Take some time to make your favorite meal or even try a new recipe.

Autumn and winter months can be cold and gloomy, so a warm & delicious meal can improve your mental wellbeing.

Back to basics - the spring and summer months can be tiring and hectic, with increased childcare responsibilities and a packed calendar. The autumn time can be a perfect opportunity to wind down and focus on the basics that embody good health and wellbeing including sleep, food and exercise. You may have more time on your hands which you can use whichever way benefits you.

Set up a routine - If you are spending more time indoors and you feel sluggish and tired, creating a routine can help you feel more productive. Start by doing something small like waking up earlier and going for a walk, then add new plans and activities as you go.This helps to maintain a sense of familiarity and focus.

Ways to manage your mental health this autumn Creating a routine or trying something new can be frustrating because you often don't know where to start, so the GCRC Team came up with a few suggestions.

Recipes

Treat yourself to a lovely soup or a delicious and hot chocolate drink!

Chunky veggie soup

Method: Add all the ingredients in a pot with the hot water and let simmer for 40-45 minutes (stir so it doesn’t stick to the bottom of pan). Season with salt and pepper to preference.

Serve by itself or with some bread/croutons/garlic bread.

(4-5 portions) Ingredients: 1 onion (cube before use) 1 bag of your choice of frozen veggies 1 cup red split lentils (rinse before use) 4 vegetable stock cubes 3 pints boiling water

Lentil soup (4-5 portions) Ingredients: 2 cups red split lentils (rinse before use) 1 onion 2-3 carrots 1 can full-fat coconut milk Any spice you like (curry powder/turmeric powder/paprika/bay leaves)- season to preference.

2tbsp cooking oil 3 pints boiling water

Method: Chop or grate your carrots and onion to add the spices to a pot with the hot oil. Stir fry for 5 minutes and then add your lentils and boiling water. Add salt and pepper to your preference and add a can of coconut milk. When the water starts boiling, reduce the heat to let the soup simmer for 3040 minutes or until it reaches the consistency you like.

Method: In a cup, pour the hot water over the couscous and cover for 20 minutes.

Meanwhile, in a pan, heat oil and when hot, reduce the heat to medium and add the halloumi. cook the halloumi until it gets a nice, toasted colour (5-10 minutes). Add in the rest of the ingredients. Season with salt and pepper to preference. Cook for Couscous winter salad another 10-15 minutes or until the (4-5 portions) vegetable are soft.

Ingredients: Turn off the heat under the pan. Uncover 2 cups couscous the couscous and fluff it up with a fork 2 cups boiling water before mixing it in the pan with the 1 tin chickpeas (drain before use) vegetables and halloumi. Serve alone or 1 pack halloumi (chop before use)- can be not with any side sauce of your choice (natural used if you don’t like it yogurt, hummus, tzatziki etc).

2 cups frozen peas 1tbsp spice of your choice (curry powder/garlic powder or puree/ turmeric powder) 2 tbsp cooking oil

Method: Chop or grate your carrots and onion to add with the spices to a pot with the hot oil. Stir fry for 5 minutes and then add the rest of the ingredients. If the chilli looks too thick, add water as needed. Let it simmer for 30 minutes and stir frequently.

Serve with rice/potatoes/couscous/pasta

Vegetarian chili (4-5 portions) Ingredients: 1 tin kidney beans (drain before use) 1 tin black beans (drain before use) 1 cup red split lentils (rinse before use) 2-3 carrots 1 onion 2 tins chopped tomatoes 2tbsp tomato puree or 250ml passata 3tbsp cooking oil Any spice you like (curry powder/chilli powder/turmeric powder/paprika/bay leaves/garlic powder or puree or fresh)season to preference.

Hot thick chocolate (3-4 servings) Ingredients 3tbsp. cocoa powder 4tbsp. sugar 2tbsp. flour or corn flour 1tsp of the spice of your choice, if wanted (chilli/ginger/cinnamon/nutmeg) 400ml or 500ml milk of your choice (depending on how dense you want your hot drink to be)

Chocolate pastry

Method: In a pot mix cocoa powder and flour, then slowly add to them the milk whilst whisking to avoid forming any lumps.

Once all the powder mix has been whisked into the milk, add the sugar (and spice if wanted) and turn on the heat to medium-low.

Keep on stirring to avoid the bottom of the mixture getting burned. Simmer until it gets to your preferred consistency and then serve in a cup.

(3-4 servings) Ingredients: 1 roll of puff pastry (take out of the fridge 10 minutes before starting the recipe) 1 bar or 250g of chocolate of your choice 2 tbsp milk of your choice Method Preheat the oven (180 degrees). Meanwhile, unwrap and open your puff pastry on a baking tray (if the puff pastry doesn’t come with a paper sheet to bake on it, place some baking paper between the tray and the pastry).

Place in the middle of the pastry your chocolate bars. Close the pastry, folding its sides on the chocolate (like it was a blanket) and seal the edges.

Before putting your pastry in the oven, brush the milk on top of it to prevent it from burning during the bake.

Bake for 10 minutes or until pastry looks golden and flaky.

WALKS AROUND GLASGOW

LINN PARK Linn Park is a situated in the southside of Glasgow. It is Glasgow's third largest park and has the White Cart Water flowing through it. The park offers woodland and river walks as well as the remains of Cathcart Castle.

Public Transport: Train (Train to Neilston) from Glasgow Central to Cathcart, after that it is a short walk to the park.

Bus 6 from Ingram Street - stops at Struan Road.

KELVINGROVE PARK LOOP Try this 3.2-km circular trail in the West End of Glasgow, Generally considered an easy route with many sights along the banks of the River Kelvin and into Kelvingrove Park itself, home to the notable Kelvingrove Art Gallery and Museum.

Public Transport: Train (Train to Neilston) from Glasgow Queens Street to either Partick or Charing Cross, after that it is roughly 1015 minute walk to the park Bus 4 from West Regent St to Park Road Bus 77 from West Nile St to Royal Crescent

Autumn is the best time to get into reading. All

you need is a yummy hot chocolate and a Library card.

Being a member of Glasgow Libraries gives you access to a wealth of information, resources and services through Glasgow's network of 33 libraries.

If you prefer Ebooks or Audiobooks you just need to download either Borrowbox or Libby app (or both) and add your Library Card details, you will instantly gain access to thousands of resources.

To join Glasgow Libraries visit your nearest library or visit GlasgowLife website https://www.glasgowlife.org.uk/libraries/join-thelibrary

Book Recommendations from The GCRC Team

Homegoing by Yaa Gyasi Over the Top: A Raw Journey to Self-Love by Jonathan Van Ness Burnt Sugar by Avni Doshi Unfinished Tales of Numenor and Middle-earth by J. R. R. Tolkien Women Don’t Owe You Pretty by Florence Given Happy by Fearne Cotton Daisy Jones and the Six by Taylor Jenkins Reid The Island of Missing Trees by Elif Shafak Children of Hurin by J. R. R. Tolkien We Should All Be Feminists by Chimamanda Ngozi Adichie Notes to Self: Essays by Emilie Pine The Complete Persepolis by Marjane Satrapi The Vanishing Half by Britt Bennett Americanah by Chimamanda Ngozi Adichie Little Women by Louisa May Alcott Sharp Objects by Gillian Flynn

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Tell us your favorite recipes and places to visit in Glasgow!