By Bethan Finighan

Copyright manchestereveningnews

As the days grow colder and the nights grow longer, it’s clear that winter is just around the corner. For some, the season is all about cosy nights and festive celebrations with loved ones. But for others, the colder months can bring along Seasonal Affective Disorder (SAD) – a type of depression linked to changes in seasons. Sometimes known as ‘winter depression’, it affects mood, sleep, and energy levels, and can significantly impact daily life. While the exact cause of SAD is not fully understood, it is typically linked to reduced exposure to sunlight during the shorter autumn and winter days. The NHS says symptoms of SAD can include: According to NHS Greater Manchester, there are a number of ways to help prevent SAD and reduce its symptoms. Here are some top tips to help keep ‘seasonal depression’ at bay. Studies have shown links between SAD and low levels of vitamin D , which is created by your body when your skin is exposed to sunlight. This is why so many people are thought to be deficient of the so-called ‘sunshine vitamin’ during the colder months. Vitamin D supplements are available over-the-counter and in supermarkets. The NHS advises to take supplement vitamin D every day between October and March. You can also eat vitamin D rich foods such as oily fish such as salmon and sardines, egg yolks and mushrooms. You can also eat foods with added vitamin D, like cow’s milk, plant-based milks, breakfast cereals, yoghurt and orange juice. Letting as much light into your home as possible will help tell your brain that it’s daytime – especially if you work indoors. Keep curtains and blinds open during the day and sit by a window if you can. Bring a little bit of the outside in by having lots of house plants around the home. Not only can looking after plants help lift a low mood, but they also help to filter the air, reduce stress and improve physical and mental wellbeing. It might not be top of your priorities when suffering with SAD, but eating a healthy diet can help to support your mood. The NHS recommends a balanced diet of fruits, vegetables, whole grains, lean proteins and healthy fats. It ensures your brain is getting everything it needs to function properly and can make a real difference to your mood and energy levels. It’s also important to drink six to eight glasses of water or other fluids throughout the day to help keep your brain energised and hydrated. Also avoid drinking alcohol as this is a natural depressive and can make you feel worse. Regular exercise can help with low mood by reducing levels of stress and anxiety as well as helping improve our physical health and sleep. Exercising outside has the added benefit of connecting with nature. Try to get outside for a gentle jog or cycle – anything to get you out and moving. Walking in particular has been found to significantly improve all health, and if you do it first thing in the morning you get the benefit of exercise and daylight. It can be very tempting to hide away at home, but it’s good to keep in touch with your family and friends, and to book in fun things to do with other people to help lift your mood. Whether it’s for a coffee date to a café, a walk in the park or joining a club. Take some time every day to embrace all things creative. Whether it be singing, listening to music, reading, painting, knitting or going to the theatre – the creative arts have been shown to reduce stress levels and improve mood and social interaction. You can really help your natural circadian rhythm (the 24 hour cycle of your internal body clock) by going to bed and waking up at a similar time every day, including weekends. Helping to both keep you awake during the day and to have a good night’s sleep when you do go to bed. Make waking up easier on a morning with a dawn simulation light – designed to wake you up gradually. Available as bedside lamps or as bulbs with a timer you attach to your light switch – you set the timer to begin waking up at your chosen time and the light will gradually get brighter over 30-90 minutes just as sunlight does. It can be helpful to keep a note of your SAD symptoms so you can detect any patterns of change. By recognising patterns, you can help plan ahead for those difficult days – rearranging meetings, pre-preparing meals so cooking is one less thing to worry about or booking some mood-boosting activities. If you think you have undiagnosed SAD and you’re struggling to cope, make sure you book an appointment at your GP practice for an assessment and to get recommended the best support or treatment programme for you. For more information about mental health and wellbeing support in Greater Manchester that you can self-refer here .