Action plan There are many nutritional ways to help with SAD through supporting your energy levels and mood. EAT Whole grains. Complex carbohydrates, such as those found in wholegrain brown rice, quinoa, millet, oats and rye, improve the transport of tryptophan into the brain. Here, tryptophan is converted to serotonin, the feel-good chemical. Other tryptophan-rich foods include bananas, chicken, salmon, turkey, oats, brown rice and products such as tempeh and tofu. Brewer’s yeast flakes. These are high in the B vitamins, which are needed for normal brain chemistry. Avoid these if you are intolerant to yeast. Pumpkin, hemp, sunflower and flax seeds. These contain zinc and essential fats, both vital for brain function and hormonal balance.
effective as anti- depressant medications but with fewer side effects. Do not take this if you are on other medications. Drink lemon balm, peppermint and camomile teas. These all have anti- depressive and calming properties. Supplement with fish oils. These are important for normalizing brain chemistry and are often deficient in those with depressive disorders. Consider supplementing with Vitamin D 3. Vitamin D receptors are distributed in the brain and play a vital role in the development of neurotransmitters in our brain. Vitamin D levels in the UK general population are at epidemic levels of deficiency due to the lack of exposure to sunlight.
AVOID /Limit Wheat, as overconsumption of wheat is occasionally linked to depression and lack of energy. Many wheat products today are more glutenous in their makeup. Non-celiac gluten sensitivity (NCGS), linked to depressive disorders is a syndrome characterised by intestinal symptoms related to the ingestion of gluten-containing food in those who are not suffering from celiac disease or exhibiting wheat allergies. Symptoms in addition to depression may manifest as abdominal pain, bloating, diarrhoea or constipation. Foods that cause slumps in energy and mood. Added Sugars, alcohol, caffeine, refined carbohydrates and processed foods all cause highs followed by lows. You may crave these comfort foods but they just might perpetuate feelings of sluggishness and depression in the long term.
"Low levels of Vitamin D have been linked to SAD and depression in general."
HERBS AND SUPPLEMENTS Supplement with St John’s wort. This can keep levels of serotonin up and has been found to be as www.thefrankmagazine.com