HEALTH SPECIAL.. Feeling down and out?

Feeling down and out?    Mood boosters in winter     As the days begin to get shorter, many people start realising that they’ve hit a postmonsoon slump. But don’t let that get you down, these mood-boosters should help you sail through the season with a smile... BE A MORNING PERSON     Lack of sunlight as the days become shorter and darker can trigger Seasonal Affective Disorder (SAD), leaving you feeling depressed and tired. A key way to ward off this condition is to get outside for 30 minutes between 7 am and 10 am when daylight is strongest. Research shows exposure to early morning light helps reset our internal body clock and fight SAD. SORT OUT YOUR SLEEP PATTERN     Waking up exhausted and craving more sleep is common at this time of the year. Longer hours of darkness cause increased levels of melatonin — the sleep hormone — making you feel sleepy in the day, but restless at night. We often make the problem worse by overriding our natural sleep/wake systems by drinking coffee to stay alert and using alcohol to sedate us at night. Instead, stick to a routine of going to bed and getting up at the same time. GET SEASONAL FOOD-SAVVY     Shorter days reduces our body’s production of serotonin, the ‘happy hormone’. This makes us crave serotonin-boosting carbs such as pasta, potatoes and rice, which can quickly pile on the pounds. Resist the urge and tuck into these low-fat seasonal treats, which are rich in disease-fighting antioxidants — sweet potato and pumpkins. These are also great sources of vitamin C, fibre and the antioxidant, betacarotene. Apples and pears — apples contain heart-healthy flavonoids — are some of the most potent antioxidants around. While pears are rich in soluble fibre, which helps boost digestion and lowers cholesterol. Figs, a highfibre treat, are also a good source of calcium. SET UP A GOAL     It can be hard to feel motivated sometimes. To combat this, psychologist Avy Joseph recommends starting by achieving something small such as reading that book you’ve fancied for ages. After that, it’s time to set a bigger goal, such as getting into yoga or learning a new language. CHOOSE HAPPY MEALS     The body makes serotonin from a chemical called tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts. “Combining tryptophan-rich foods with wholegrain carbs — such as brown rice, wholemeal bread or oats — helps the body release insulin, which boosts the amount of tryptophan available for the brain to use,” explains nutritionist Dr Marilyn Glenville. TRY LAUGHTER THERAPY     Laughter is crucial to boosting your endorphins — those all-important, feelgood brain chemicals. Record your favourite sitcoms to watch on a regular basis, book tickets for standup comedy shows or invite friends for comedy-themed DVD evenings. HAVE A DETOX     Give your liver a break and you will feel happier. Booze interferes with your levels of tryptophan, the amino acid required for mood-lifting serotonin to be produced. So, stick to juices and soft drinks for a week and see if it makes a difference to how you feel. BOOK A BREAK     Psychologists say just looking forward to your holiday is enough to lift your mood. So, start researching next year’s trip or booking that weekend away — now! UP YOUR IRON     Exhausted, pale and finding it tough to concentrate? You could be suffering from a lack of iron — the world’s most common nutritional deficiency. Ideally, women need two servings of ironrich food every day — red meat, fish, eggs, bread, fortified breakfast cereals, pulses, green leafy vegetables and dried fruit. GIVE MEDITATION A GO A recent study found meditation was as good as antidepressants in preventing depression flare-ups. A simple method is to light a candle and gaze at the flickering flame for 10 minutes, allowing your mind to just drift a n d e m p t y itself of any thoughts. FOR GIRLS--HAVE A GIRLY GET-TOGETHER     Countless studies show that having a good network of friends can ward off depression, but at this time of year, it’s easy to curl up in front of the TV rather than see mates. Make it your mission to go out at least once a week. An evening watching a feel-good film or just having a good gossip over home-cooked food is a guaranteed way to make you feel better about life. EXERCISE FIRST THING     Getting up just 30 minutes earlier each morning makes it easier to fit exercise into a busy schedule. An early workout can also boost your energy levels for the rest of the day and give you an endorphin high for up to seven hours after exercising.     Daily Mirror  BT130201