The ‘winter blues’ are brought on by a lack of sunlight and typical symptoms include lack of energy, wanting to stay in bed all day and a craving for sweets and carbohydrates.

Playing on the computer can bring on the ‘sads ‘for children. A lack of sunlight can also result in a lack of vitamin D and therefore interfere with calcium absorption.

To get rid of those winter blues:

To get rid of those winter blues:

Get outside and exercise to improve your mood – gain a boost of the sunshine vitamin.

Prune trees and pull back curtains to allow natural light inside.

Furnish with yellows, oranges and reds to lift your mood.

Keep blood sugars and energy levels even by eating small, regular meals containing protein and carbohydrate.

Eat plenty of fruits and vegetables to support the immune function.

Heat stewed fruit with low fat custard or yoghurt as a healthy snack or dessert.

Eat oily fish 2-3 times per week. A diet high in Omega 3s helps to prevent depression. Sardines or salmon on toast provides omega 3s and a good dose of vitamin D too.

Make soups and stews in a slow cooker. Add plenty of vegetables; throw in lentils or chickpeas for extra fibre and nutrients.

Don’t be tempted to cheer yourself with high sugar foods. You’ll feel even worse when blood sugars drop back down again.

Bake an orange kumara in the microwave for lunch. It is a slow release carbohydrate, high in betacarotene and fibre, and will keep you feeling full for ages. Top with baked beans, mince or even cottage cheese.

Kumara and low fat cheese are two foods that release serotonin – just like chocolate!

Avoid too much alcohol, caffeine and highly refined carbohydrates.

Be positive. We are gaining two minutes of daylight every day.

Article by nutritionist Ginny McArthur

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