Thoughts of the week
Ever noticed a change in your mood with a change in the seasons? It’s more common than you may think! Seasonal Affective Disorder (SAD) or “winter depression” tends to be worse in autumn and winter, as the name suggests.
The main cause is unknown but it is often liked to reduced sunlight exposure from the shorter days. Production of melatonin is higher, making you feel more sleepy. Serotonin production is lower affecting appetite and sleep. Circadian rhythm can change affecting your sleeping patterns. It can sometimes be more genetically predisposed in some people too.
- Manage stress levels as well as possible. Make sure you allow time in your day to take a break from work, family or jobs to clear your mind.
- Get outside in the natural light as much as possible. Short walks during a lunch break, scheduling meetings in different places or going somewhere different to get a coffee work well.
- Exercise regularly. Ensuring your health and wellness are prioritised by doing consistent physical activity can have very positive affects on your mood not to mention individual physiology.
- Eat and drink as well as possible. Try your best to have a diet that is as clean as possible, consisting of the highest quality natural foods available. Eat at regular intervals and avoid alcohol.
- Plan social activities with friends and family to give yourself something to look forward to.
- Prepare properly for sleep by utilising our recommendations here. In extreme cases consider getting a light box installed into your bedroom.
- If things don’t improve consider speaking to a medical professional such as a GP or cognitive behavioural therapist.
As autumn passes through and winter approaches consider the above sooner rather than later to ensure you can maximise and enjoy each day as much as possible, no matter what it is you do!
Recipe of the week
Thai Green Chicken Curry
- Slice & dice green chilis, shallots, red peppers, mushrooms, courgettes, baby corn & garlic then heat in a deep pan with coconut oil until soft & brown.
- Add in the green curry paste with a splash of cold water then continue to cook for 3 minutes. Next add light coconut milk & vegetable stock to the pan. Leave on a simmer 15 mins, stirring occasionally.
- Roughly chop up chicken breast, then gently cook in a separate pan with a plash of olive oil for 5-10mins.
- After 15 mins, add chicken to vegetable pan along with a handful of mange tout, drop of fish sauce & a generous squeeze of fresh lime juice. Leave lime in pan & continue to cook for a further 5 minutes.
- Grate a medium size cauliflower into a microwavable bowl then over with cling film. Pierce a small hole in the top & steam in the microwave for a few minutes. Once cooked season with sea salt, fresh black pepper & sesame oil.
- Combine all ingredients, serving as in picture.
Find out more about our nutrition plans here