As the days grow shorter and darker with the clocks going back, it’s no surprise that many Brits find themselves grappling with Seasonal Affective Disorder (SAD). According to the NHS website, SAD is a condition that comes and goes in a seasonal pattern, often becoming more prominent during the winter months.
This is why it’s sometimes referred to as ‘winter depression’, as the fading light and dropping temperatures can trigger symptoms. It’s also a time when many people experience a significant drop in vitamin D levels.
Therefore, maintaining a healthy diet is crucial not only for overall well-being but also for keeping SAD at bay.
Food expert Phil Bianchi, from The Gift Of Oil, suggests that incorporating berries into your diet could be an effective way to combat SAD. Berries are packed with antioxidants, which have been shown to reduce stress levels, making them an excellent choice for starting the day.
“A higher intake of fruit is linked to lower levels of depression,” Phil explained. “Berries, in particular, play a key role in reducing stress as they are filled with antioxidants. While all berries might not be in season, frozen berries are just as good, or go for some in-season cranberries and elderberries. Delicious.”
Berries can be enjoyed in various ways, such as on porridge, with cereal, or in a smoothie or shake. The benefits of antioxidants in combating stress are well-documented.
Oxidative stress is a physiological stress caused by an imbalance between the production and accumulation of oxygen-reactive species in cells and tissues.
A gap in a system’s ability to detoxify reactive products can occur, leading to oxidative stress which research has linked to diseases such as cancer, diabetes, metabolic disorders, atherosclerosis and cardiovascular diseases. Consuming antioxidants can help prevent this state of oxidative stress, setting you up for success in various aspects of your health.
Including more antioxidant-rich foods in your diet can also enhance your eye health, support brain function and reduce inflammation. They’re also beneficial for maintaining healthy skin, combating ageing and keeping your gut biome healthy.
But berries aren’t the only food that can combat SAD. Phil states: “From heart health and even beauty hacks, there are lots of benefits to extra virgin olive oil that’s packed with polyphenols. However, did you know this cupboard staple can also help in boosting your mood too? ” “Raising your serotonin levels could be as simple as a drizzle or dash of olive oil, as researchers have found that the healthy fats in olive oil is beneficial to the central nervous system, helping nerves function properly and increasing your overall mood.”
He also mentioned dark chocolate, coffee and oranges, saying: “As well as chocolate’s known sugar levels, that help to boost a moment of happiness, chocolate also increases blood flow to the brain supporting brain health and mood regulation. Chocolate’s natural texture and smell also promotes good moods in the human body.
“The caffeine boost from coffee of course provides a natural boost of serotonin and happiness. While we wouldn’t recommend loading up on the coffee dosage there’s no harm in treating yourself to an extra cup if you actually need it!
“Oranges are full of water keeping you extra hydrated and awake throughout the day. But not only do oranges help to boost your immune system, but they help to boost your energy and improve your mood, as they contain high levels of electrolytes.”