Understanding Seasonal Affective Disorder
The lack of sunlight in winter can cause seasonal affective disorder (SAD), often termed “winter depression.” SAD is common, affecting around 2 million Britons each year, according to the NHS. SAD symptoms usually appear in autumn and begin to ease in spring, and while some sufferers experience symptoms annually, others may encounter occasional “winter blues.” Although symptoms can vary between individuals, common SAD symptoms include:
Increased appetite with weight gain
Difficulty concentrating
Low energy and fatigue
Moodiness and irritability
Increased sleepiness, especially during the daytime
Decreased interest in activities.
Feelings of despair, guilt and worthlessness
If the bleak winter months have you feeling low, consider the following tips for combatting SAD:
• Get outside and exercise. Decreased sunlight can disrupt your body’s internal clock and lead to depressive feelings. As such, expose yourself to natural sunlight by taking walks outside. Exercise—even gentle walking—releases natural mood-boosting endorphins that can reduce stress and aid mental well-being. In fact, a study by Harvard University found that four hours of exercise per week greatly reduced symptoms of SAD, even in those genetically predisposed to the condition.
• Eat well. When you’re feeling low, it’s common to crave sugary carbohydrates. However, as fatigue is a common symptom of SAD, it’s vital to boost energy levels with a well-balanced diet. Additionally, consider taking a vitamin D supplement as vitamin D deficiency is prevalent in winter.
• Use light therapy. Consider purchasing a special lamp called a light box. Light boxes come in a variety of designs and simulate the sunlight that’s missing during darker days.
• Take up a hobby. Engaging in new activities—such as journalling, yoga or crafting—can help keep your mind active and may boost self-esteem. Additionally, you’ll have something to look forward to in the dark winter months. If you’re suffering from SAD symptoms and they don’t ease with self-help measures, contact your GP for further assistance.
Benefits of Winter Walking
It can be hard to find the motivation to exercise on chilly winter days, but your physical and mental health will thank you for trying. Fortunately, brisk walking is a simple, free activity that counts towards the recommended 150 minutes of moderate-intensity exercise per week. Consider the following benefits of winter walking:
• Increased calorie burn—Your body works harder to maintain your core temperature in colder weather. As such, winter walking burns more calories and could aid weight-loss efforts.
• Lessened disease risk—Regular moderate-intensity walking can help reduce your risk of coronary heart disease, stroke, diabetes and osteoporosis.
• Improved skin—Moderately cold temperatures constrict the skin’s blood vessels, meaning skin may be less prone to redness and swelling.
• Elevated energy levels—Breathing in oxygenated air facilitates delivery of oxygen to cells, boosting energy levels.
Promoting Good Mental Health Among Children
Children’s Mental Health Week is celebrated in February each year to raise awareness of children’s mental health concerns. Sadly, 75% of children experiencing mental health problems aren’t getting the help they need, according to the Mental Health Foundation. Promoting children’s emotional contentment is a key part in helping them develop into resilient adults. If you’re a parent, consider the following tips to bolster your child’s mental well-being:
• Encourage a healthy lifestyle. Regular exercise and healthy food can help children keep mentally strong. In fact, good nutrition is essential; a study by the University of East Anglia found that mental well-being was higher in children who ate at least five portions of fruit and vegetables daily.
• Listen to your child. Listening to your child’s concerns helps them feel loved, trusted and understood. Ask them regularly how they are feeling and ensure they feel valued by taking any raised concerns seriously.
• Encourage their interests. Activities and clubs can help children learn new skills and develop social relationships. As such, encourage children to get involved in activities that interest them. Fortunately, children’s negative feelings usually pass. However, if symptoms persist, speak to your child’s school, college or GP.
Four Seasons Pizza
Makes: 4 servings
Ingredients
1 23cm pizza base
1g tomato purée
2 tomatoes, sliced
50g ready-grated mozzarella
1 tsp dried Italian mixed herbs
25g sliced wafer-thin ham,
chopped 25g pineapple pieces in natural juice,
drained 2 mushrooms (cup or button),
thinly sliced 25g cooked chicken (or turkey), chopped
Method 1. Preheat the oven to 200C (fan 180C, gas mark 6). Place the pizza base on a large baking sheet. Spoon the tomato purée on top and spread it evenly over the surface.
2. Arrange the tomatoes on top. Scatter with half the mozzarella, then sprinkle with herbs.
3. Arrange the ham and pineapple pieces over a quarter of the pizza, mushrooms over a second quarter and the cooked chicken or turkey over a third quarter. Leave the last quarter as it is.
4. Sprinkle the rest of the mozzarella over the whole pizza and bake for 12-15 minutes until the cheese is bubbling.
Nutritional Information (per serving) Kcal 182 Saturated fat 2.1g Protein 10.2g Salt 0.7g Carbohydrate 23g Dietary fibre 2.1g Source: NHS
