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Grumpy, irritable and comfort eating?
This week there has been much written in the press about mental health, but something which is less touched on is a SAD; temporary condition which affects millions of people worldwide throughout the winter months.SAD, or Seasonal Affective Disorder, is a condition which can have a profound effect on mood, and mental health from late autumn until the spring. Symptoms can include tearfulness, stress and anxiety, lack of concentration, irritability, feelings of low-esteem and worthlessness and general despair, and in severe cases sufferers can feel suicidal. A lack of sleep can often be a major issue, and it can also influence appetite, immunity and production of feel good hormones such as serotonin, which help us feel positive and motivated.
The main cause is the lack of sunlight, which causes the brain to produce more melatonin; a hormone which helps us sleep at night. Melatonin production is triggered by the brain as darkness sets in, and then cortisol is produced as daylight emerges to help us feel awake and active, so longer darker days can cause hormone imbalance which can impact on many facets of our well being. This hormone shift can encourage comfort eating and binging, blood sugar imbalance leading to mood swings, and weight gain. Another side effect can be an impaired immune system, which can explain why we are so susceptible to colds and flu at this time of year.
So what can you do to beat the winter blues?
- Help support your gut health by cutting back on sugary foods such as refined carbohydrates (cakes, biscuits, pasta, bread and potatoes), and foods we tend to be more intolerant to such as wheat and dairy. Switch white rice and bread for brown rice, grains and wheat germ. Sweet potatoes are a filling and good alternative to white varieties.
- Reduce stimulants; caffeine, alcohol and chocolate might offer a quick fix when you need a pick me up, but they can trigger cravings and play havoc with your blood sugar levels and brain function in the longer run.
- Increase your fruit and vegetable portions to boost your vitamin and mineral intake to support your immune system.
Eggs are the perfect winter fast food. Plenty of ways to cook them; they are cheap, nutritious and rich in Vitamin D and choline and which supports the brain.- Essential fats are vital for your brain function so include oily fish, nuts and seeds and olive oil.
- Look for foods that will help you produce serotonin. Turkey, chicken, fish, avocados, bananas and beans will help. These are also rich in Vitamin D to help make up for lack of sunlight.
- Get outside in the daylight as much as you can. Take time at lunchtime to leave your desk and go for a walk. If that’s isn’t feasible, look for daylight bulbs to use in your office or home.
Finally, comfort eating is fine if you choose the right options. One pot dishes such as bean and vegetable stews, shepherds pies, fish pies, or curries will give you nutritious filling meals to keep you going until the days start getting much longer!
So, if your friends, family or colleagues are grumpy and irritable this winter, a good place to start is with their diet. After all, as Paul Theroux once wrote “Winter is a season of recovery and preparation.”
Switching back the clocks: The importance of sleep to our health
This weekend the clocks turn back and British Summertime ends. Whilst we all look forward to an extra hour in bed on Sunday, it is worth remembering the health benefits of a good night’s sleep.
Sleep is an essential function for us and is a time when our body cells are able to repair and regenerate. Our wake/sleep cycle is controlled by our own internal body clock called our Circadian Rhythm which, like the earth’s rotation, follows approximately a 24 hour cycle. This Circadian timing is controlled by the hypothalamus in the brain which behaves like an internal pacemaker, synchronising this cycle throughout all our cells, tissue and organs.
External cues such as solar light, temperature, exercise and meal times also helps with this synchronisation process and these need to adapt as the seasons and external influences change.
Circadian Rhythm timing can, however, change from one person to the next, although the average phase lasts for 24.2 hours. We most notice disruption to this process when we fly long distance and travel rapidly through time zones and can experience jet lag, which is a symptom of the body misaligning with the destination time and trying to re-synchronise. People who work shifts or struggle with insomnia can also suffer, and in all situations a range of psychological and emotional problems can emerge, including depression, anxiety, infertility, excessive sleepiness, hormonal disruption and gastro-intestinal diseases. These can also create social problems such as an inability to perform at work and stress in relationships.
A number of treatments are available aimed at managing these disorders by working at re-synchronising the body’s internal mechanisms, and these include timed light therapy, timed vigorous exercise, and supplementation with melatonin (only available on prescription in the UK). Acupuncture, acupressure and homeopathy have also been suggested as effective alternative therapies but nutrition is also thought to play an important role in the quality and quantity of your sleep.
Now that winter is closing in and we have longer nights to enjoy, it is worth trying to build more sleep into your routine. Whilst everyone varies, an average an adult needs between 7.5 and 9 hours of quality sleep to perform well during the day, whilst a teenager often needs between 8.5 and 10 hours.
Some of the main benefits of a decent night’s sleep are:
- An improved immune system. Much of our repair and regrowth happens whilst we are asleep, so a chronic lack of sleep could contribute to an increase in anything from colds and flu to heart disease, hormonal imbalance and diabetes.
- Reduced inflammation: During sleep we release lower levels of inflammatory proteins which can help support our heart and immune systems and also be beneficial for any pain and inflammatory issues such as arthritis.
- Weight loss support: Our metabolism is thought to improve whilst we sleep so use the time to burn off more calories without even trying! Healthy diet and exercise during waking hours are obviously key factors as well!
- Reduced stress: Blood pressure and cholesterol levels are thought to be lower at night.
- Improved memory: A Harvard study suggests our brain processes information whilst we are asleep so use the time to help consolidate anything you have learned during the day.
For more information about how to manage your health through diet and lifestyle changes if you work shifts or struggle with sleep problems, contact us. -
