Don't be sad

Feeling low and tired? Here’s how to lift your spirits

The clocks go back on October 24th, which is bad news for the estimated three million of us who suffer from SAD or seasonal affective disorder in the UK.

Typical symptoms include finding it hard to get up in the morning, overwhelming fatigue and generally feeling low. A craving for stodgy, comfort foods is also common. Most of us probably experience a slight dose of the winter blues but if you are a SAD sufferer, the symptoms can be much more severe.

Lack of sunlight is thought to be the main trigger  - it seems to upset the delicate balance of the two brain chemicals melatonin and serotonin but it is not known exactly how or why. But despite this uncertainty there are things you can do to help to bring some sunshine into your life. Anti-depressants combined with light therapy have been shown to help bring relief, as have the herbal remedies St John’s wort, rhodiola and panax ginseng.

St John’s wort

Sometimes known as the sunshine herb, St John’s wort can help to lift the seasonal blues. It is thought that it works by helping to boost levels of serotonin in the brain. In one study comparing St John's wort with light therapy, a popular treatment for SAD, the researchers concluded it was just as effective.  This herb, they wrote, ‘ brings light into dark places’. You need to take it for at least six weeks to get the full benefits and you should always consult your doctor before taking it in case of adverse reactions with other prescribed medicines.

Rhodiola

If you are feeling stressed, tired and low in energy, rhodiola may be the herb for you. Like St John’s wort it helps to increase levels of serotonin in the brain, which in turn helps to improve mood and increase feelings of contentment.

Panax ginseng

This herb belongs to a group of herbs known as adaptogens, which are thought to help strengthen the adrenals and balance the system generally. Siberian ginseng is especially good for boosting vitality and energy both of which are generally at low levels in SAD sufferers.

Give it a go

• Lighten up your life Get outside for a walk every day, especially if the sun is shining. Even a short exposure to sunlight can lift your mood.
• Go bright Draw the curtains right back and use daylight bulbs. Paint walls in bright colours and use light coloured floor coverings
• Eat healthily Cut out the stodge. You may crave it but it can make you feel tired and sluggish.
• Reduce stress Make time for exercise and relaxation.
• Beef up on B's B vitamins especially vitamin B6 found in eggs, whole-wheat bread and yeast extract help strengthen the nervous system.
• Let there be light Consider a light box available from some pharmacies and department stores.
• Break away If you can afford it, book a holiday somewhere warm and sunny for a couple of weeks.

St John's wort is found in Karma - A traditional herbal medicinal product used to relieve the symptoms of slightly low mood and mild anxiety based on traditional use only.

Rhodiola is found in Vitano - A traditional herbal medicinal product used for the temporary relief of symptoms associated with stress such as fatigue, exhaustion and mild anxiety based on tradtional use only.