Do you also feel heavy, bored, and sad during rainy days and when the sky is dark? At the same time, do you just want to eat something sweet? This is not unique to you. Many of us have experienced this. Today, let's talk about why this happens and what we can do about it.
What is this sad mood disorder (SAD) that comes with this weather?
This condition is medically known as 'Seasonal Affective Disorder (SAD).' It is a type of mood disorder that is associated with the weather. It often occurs during the darkest and least sunny times of the year. Although we do not have a snowy winter in Sri Lanka, this condition can occur during periods of continuous rain and overcast skies.
Simply put, when sunlight decreases, the production of serotonin, a happy hormone in our brain, decreases, which is a chemical that helps keep our mood at a good level. So, when this serotonin level decreases, we start to feel things like anxiety, sadness, and boredom.
Some symptoms of this condition are:
- Feeling sad and anxious for no reason.
- Drowsiness and excessive sleeping throughout the day.
- Having low self-esteem.
- Thinking too much about even the smallest things that you didn't notice before.
- Quick temper and irritability.
- Some people may also have trouble sleeping. This is because serotonin is also needed to make the sleep-inducing chemical melatonin.
These symptoms may be mild for some, severe for others. The best part is that when the sun comes out again and the daylight hours lengthen, this condition will almost completely disappear. Medical treatments for this include light therapy and some medications. But before that, there are some simple things we can do at home.
How to increase our 'happy hormone' (Serotonin)?
There are three main things we can do to improve our mood, that is, to increase our serotonin levels.
1. Make sure the house is well lit.
This is the most basic remedy for this condition. Open the windows and doors of your house during the day and let in plenty of light. If possible, spend some time outside in the morning and soak up the sun. It's also a good idea to change the light bulbs in your house to ones with a higher wattage. Some studies suggest that placing a 300-watt light bulb about three feet away and exposing yourself to it for about 20 minutes three times a day can temporarily increase serotonin levels.
2. Do some exercise by moving your body a little.
We know that you won't feel like exercising when you're feeling bored or sad. But if you force yourself a little and dance to a song on the radio for 15 to 20 minutes, or take a brisk walk, you'll find that your cravings for sweets will decrease and your mood will improve significantly.
3. Be careful about what you eat and drink.
This is the most important thing. Put the leftover cake aside and add good carbohydrates to your diet, which stimulate the production of serotonin.
When you eat simple carbohydrates like sweets, cakes, biscuits, white bread, and white rice, your blood sugar levels suddenly rise. Then, your body produces a lot of insulin to control it. After a while, your blood sugar levels suddenly drop. Then you feel incredibly tired, bored, and want to eat something sweet again.
Similarly, beverages containing caffeine, such as coffee and tea, also reduce serotonin production. If you must drink coffee, it's best to drink it after a meal.
Good foods to keep at home to boost your mood
On days when you're feeling down, it's tempting to run to the store and buy groceries, right? So here are some healthy foods you can keep in your kitchen for those times.
| Type of food | Why is that good? |
|---|---|
| Popcorn | These are complex carbohydrates. They release energy slowly, so you don't feel suddenly tired. |
| Oatmeal | Oats made without sugar are a great way to start the day. They help produce serotonin. |
| Nuts | Nuts like cashews, peanuts, and almonds contain substances that help produce serotonin. |
| Egg white | Being rich in protein, it helps control hunger and keep your mood stable. |
| Fruits and vegetables | When you crave sweets, eat a fruit instead of a cookie. Eat at least 4 cups of colorful vegetables a day. |
| Chickpeas, peas, green beans | These are rich in complex carbohydrates and protein, which provide energy to the body. |
Let's also learn about supplements.
Some people use a supplement called `5HTP (5-hydroxytryptophan)` to increase serotonin levels. However, this is not right for everyone. Taking these things without control can be dangerous. For example, it is not suitable for people with heart disease. Therefore, before taking any such supplement, you should definitely talk to your doctor and seek his advice.
It is also very important to include some protein (such as fish, meat, eggs, lentils) in all three main meals of the day.
Nutritionists recommend cutting out white, starchy foods (bread, rice, potatoes) for about two weeks. "You'll be surprised how much better you'll feel," they say. "But you have to do exactly that to see a difference."
Remember, when your serotonin levels are already low, the impact of the food you eat is much greater than on a normal day. The best thing to do is to set aside candlelight dinners, keep your home well lit during these times, and eat a healthy meal!
Take-Home Message
- Sadness and boredom (SAD) is a real thing that occurs when the weather changes, especially during the rainy season. It is caused by a decrease in serotonin levels in the brain.
- The best remedies for this condition are ensuring that the home receives good lighting and getting some exercise daily.
- Instead of simple carbohydrates like sweets, white bread, and white rice, eat complex carbohydrates like fruits, vegetables, oats, and legumes.
- Add some protein to every meal. This will help keep your mood stable.
- Never take supplements like `5HTP` available in the market without medical advice. Always ask your doctor before using anything.
- If these symptoms are affecting you severely, don't ignore them and see a doctor for advice.
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