With the clocks rolling back and the onset of shorter, darker days, it’s hardly surprising that many in the UK find themselves grappling with Seasonal Affective Disorder (SAD). According to the NHS, SAD is a cyclical condition, more prevalent during the winter months, hence its nickname ‘winter depression’.
The dwindling daylight and chillier climes contribute to this malaise. It’s also a period when vitamin D levels typically plummet, making a nutritious diet essential not just for overall health but also as a defence against SAD.
Phil Bianchi, a food expert at The Gift Of Oil, recommends berries as an effective weapon in the fight against SAD. Berries are brimming with antioxidants, which have been proven to reduce stress, making them a stellar choice for starting your day on the right note.
“A higher intake of fruit is linked to lower levels of depression,” Phil notes. “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.”
Whether tossed into porridge, mixed with cereal, or blended into a smoothie or shake, berries offer a tasty way to leverage the stress-combating benefits of antioxidants.
Oxidative stress, caused by a mismatch in the production and accumulation of oxygen-reactive species within cells and tissues, is a type of physiological stress that antioxidants help combat.
A gap in a system’s ability to detoxify reactive products can occur. Studies have shown that oxidative stress can trigger diseases such as cancer, diabetes, metabolic disorders, atherosclerosis and cardiovascular diseases.
By incorporating antioxidants into your diet, you can prevent this state of oxidative stress, setting yourself up for success in various aspects of your health. Adding more antioxidant-rich foods to your diet can also enhance your eye health, support brain function and reduce inflammation.
They are also beneficial for healthy skin, combating ageing and maintaining a healthy gut biome. 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.”
