Hump Day Health Hack with @amysfitnessandnutrition
Let’s keep smiling…
The shortest day of the year is nearly here. It’s dark earlier than ever. Summer is a distant memory. If you’re feeling more sad, tired or fatigued than normal it could be (aptly named) SAD - Seasonal Affective Disorder.
This can be caused by an imbalance in serotonin (a hormone that regulates our mood), alongside a lack of Vitamin D, that we usually get from the sunshine. Whilst we wait for the sunshine to burn through the Winter fog here are a few natural ways to help you through the winter months (without hopping on a plane to Aussie).
Symptoms of Seasonal Affective Disorder
- Oversleeping & Lack Of Motivation
- Low Energy & Mood
- Craving Sugar & Comfort Food
- Feelings Of Hopelessness & No Longer Enjoying The Things That Usually Bring You Joy - Weight Gain (A little winter layer is fine but not if you start to feel uncomfortable in your own skin)
5 Ways To Combat SAD Naturally
1. Get out for a walk in the morning to reset your sleep-wake cycle and boost your mood (ideally outside). If you can get out at lunchtime too when the winter sun is at its peak it’s well worth it.
2. Take off your sunnies – you absorb Vitamin D through your eyes
3. Turn on the lights straight away in the morning even if it’s dark outside
4. Eat Vitamin D rich foods to boost your levels
5. Consider LED Light Treatment – for both your skin health and mood
(6. Not ‘natural’ but where we are in the world considering a Vitamin D supplement could be a good idea).
4 Vitamin D Boosting Foods
- Fish: Salmon, Mackerel, Sardines, Tuna (or a Fish Oil supplement)
- Eggs: 3-4 times higher from Free-Range Chickens raised outdoors
- Mushrooms: a great source for vegetarians and vegans
- Meat: pork is very good and specifically pork ribs pack the best punch
A real health hack for those looking to optimise their Vitamin D absorption – Vitamin D is a fat-soluble Vitamin and so eating fatty fish, slathering butter on your mushrooms, and eating the fat on your pork ribs will actually help absorption! Tuck in…
Feeling SAD? Feel free to reach out for a chat…