Many of us suffer the “winter blues” during the late autumn, through the winter and into the spring. It is commonly referred to as SAD or Seasonal Affective Disorder and it is a recognised form of depression.

Anyone who is working within a shift pattern, particularly one that does not allow much time in sunlight as in the winter months, is going to be susceptible to this problem and needs to look at making some lifestyle and dietary changes to help them cope.

The typical symptoms of SAD include mild depression, lack of energy, sugar cravings, weight gain and a lack of enthusiasm to get out of bed in the morning. Whilst these symptoms might also be attributed to being a teenager, when it is an adult who suffering the problem and trying to earn a living in a demanding job it causes a great deal more concern.

Shift work is like jet lag in as much as your body is reacting to external changes to the sleep-wake cycle. This is particularly the case if you have no windows where you work and you may then experience SAD throughout the year and not only in the winter months.

Vitamin D is a fat soluble vitamin and although it is found in some food sources we are actually designed to make the vitamin in our body after exposure to the ultraviolet rays from the sun. Not only is our skin exposure to sunlight restricted in the winter months but if you are working shifts you may not see sunlight at all. Even during the rest of the year, our understandable fears about skin cancer mean that we are all wearing high factor sun creams and our body cannot manufacture the Vitamin D that we need.

A deficiency in vitamin D is not only associated with SAD but also bone health, cancer, depression, PMS and chronic fatigue, many symptoms also experienced by SAD sufferers.

One of the steps that you can take to overcome these winter blues is to get outside during your break times during the day and get some daylight and some regular exercise. If you are working night shifts try and get some sunlight before you go to bed for the day even if it is only for half an hour.

Even on your days off keep to the same sleep- wake cycle as changing it causes a great deal of disruption to your body.

Make sure that you are eating lots of foods that build your immune system and provided Vitamin D.

Include Eggs, herrings, salmon, sardines, milk, and meats. If you enjoy liver then try and eat once a week.
Drink plenty of water as dehydration causes fatigue, headaches and depression.
As supplements you can take a high quality cod liver oil and a calcium and vitamin D supplement.

One of my favourite therapy tips is to get some friends together, rent a comedy film, invite someone who tells good jokes and laugh your head off for a couple of hours and you will be surprised how good you feel.

My “superfood” for helping with this problem is Salmon.

You will find lots of free information about healthy eating, nutrients and superfoods on my website www.justfoodforhealth.com and you can download the January 2007 Emagazine free which contains all the details about the Gentle Detox. If you have any questions you would like answered in coming issues of FOH then please email me on sally@moyhill.com