Feeling SAD in the summer?

It turns out that SAD isn’t just for the winter months. Check out our tips for beating SAD in the summer.

As SAD in the summer is an actual thing and according to research, 10 per cent of us suffer from it. Seasonal Affective Disorder, or SAD as it’s more commonly known, usually strikes in the winter months. Lack of sunlight is what causes it to rear its gloomy head, leaving sufferers feeling exhausted and unhappy. What many people don’t realise, is that the reverse can actually happen, with some people developing SAD in the summer months instead. Just like its colder brother, summer-onset SAD returns and leaves every year in accordance to the seasons. It’s thought that too much sunshine can lead to changes in our melatonin levels; a hormone that our body produces when it’s dark. When changes occur to the production of melatonin it can greatly affect our sleep and leave us feeling down. But this doesn’t mean you have to stay inside with the curtains closed all summer. We spoke to Shona Wilkinson, nutritionist at SuperfoodUK.com, for tips on how to banish those blues, come rain or shine.

Eat yourself happy
It’s not just in the winter months that we feel the need to indulge. Summer is the time for barbeques, weddings and shindigs in the sunshine and we know all of these things involve plenty of booze and tempting treats. Try to limit the amount of sugar and alcohol you have, as both can have a negative effect on your mood by causing a rise and then a fall in dopamine levels. Instead, try to up your intake of oily fish, as the brain-friendly fatty acids are a great way to fight mood swings. Protein is key when it comes to mental health, as it helps to create neurotransmitters that are responsible for keeping our mind in a happy balance. Remember: you are what you eat.

Be kind to your gut
You might find this hard to believe, but 90 per cent of serotonin – what we know as the ‘happy hormone’ – is actually located in our gut! This means that if your gut’s not happy, you’re probably not going to be either. Unfortunately, with our fast-paced lives and love of convenience foods it’s easy to upset our poor tummies. Keep it happy by taking a high quality probiotic every day, as this will help to balance out your gut flora. You can also introduce fermented foods into your diet such as kefir, sauerkraut, pickles or miso. They might not sound very appetising, but companies have worked hard to make these easy to eat and taste delicious. Your gut will thank you for it, too.

Get active
We all know that exercise is a wonderful way to get those endorphins going, which is why one of the best ways to boost your mood is to get active. It also increases serotonin levels, which is exactly what the doctor ordered when you’re feeling a little down in the dumps. Just make sure it’s something you enjoy; working out should be fun, rather than being a chore. Do something that gets your blood flowing, skin sweating and your face smiling.

Be a social butterfly
There’s nothing like a nice cup of tea and a good chinwag with a friend. When we socialise, a chemical is released in our bodies called oxytocin, which is another feel good hormone that’s just as effective as serotonin. This hormone becomes even stronger when we experience feelings of love, trust and comfort. So when you’re feeling blue, just pop over to see a friend or a family member and they’ll have you feeling better in no time.

Up your magnesium intake
Leaping out of bed to make the most of a summer’s day should be the first thing we do in the morning. However, if you suffer from SAD it can leave you feeling sluggish and tired with no energy to pull back the covers.  This is where magnesium comes into play. As well as helping to produce our favourite hormone, serotonin, it’s also beneficial for a good night’s sleep. Not only will it help you relax and send you off into a peaceful slumber, but the next morning you should wake feeling energised and in a better mood.