We have already change the clock and the days are getting shorter and shorter. This lack of light could lead to a Seasonal Affective Disorder (SAD), also called winter blues. Serotonin is the feel-good drug in your body. It regulates your mood and at the right levels keep you happy and calm. “winter blues”. This feeling has been which can result in lower levels of serotonin.

Serotonin, better known as the “good mood” hormone, is the mood-enhancing chemical that regulates hunger and the feeling of well-being. This situation is characterized by diverse “symptoms”, which can range from mild to severe. Some of them are depression, marathon napping, low self-esteem, obsessiveness over little things, irritability and shyness. People may also sleep poorly (although for many hours), partly because they don’t have enough serotonin to convert to the sleep substance melatonin. However, people generally recover completely around April or May – once the days become longer.

Serotonin is synthesized from the amino acid tryptophan. It is a molecule that cannot be synthesized from more basic substances in humans and animals. For this reason, people must ingest tryptophan or tryptophan-containing proteins.

Serotonin is important for a wide range of functions:

• Digestion and hunger cycle
• Regulation of the sleep-wake cycle
• Control of blood pressure
• Important for learning and memory

1. Subject yourself to bright indoor light. This is the touchstone deficit of serotonin treatment. It is thought that a 300-watt bulb within three feet for 20 minutes three times a day can help. However, the boost in serotonin may be temporary using this method.

• Exercise. It can be hard to feel motivated when you are caught up in the winter blue. But even so, try dancing to the radio for 15 to 20 minutes or a fast walk to improve your mood.

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• Eat wisely. Eat sensible carbs to stimulate serotonin.  In other words, sweets and simple carbs like white rice or white bread can raise the sugar in your blood and flood you with insulin. Then, it drops you into a hole. More importantly, avoid caffeine!

Recommended Foods

If you suffer from a seasonal affective disorder, you should keep some of this healthy food in the pantry!

Some of the ingredients that can help to boost your energy levels are wholegrain products, legumes, lentils, peas and potatoes. Also, other foods like eggs, milk, and dairy products.

1. Wholegrain:  Try our delicious collection of wholemeal pasta: One of my favourites is  Wholemeal Orecchiette, a pasta shape typical of the southern Italian region of Puglia. Also, Wholemeal Strozzapreti a type of dried pasta typical of the Emilia Romagna and Wholegrain Trofie a short, thin, twisted pasta from Liguria. The best type of pasta for pesto!

Here is a delicious whole grain pasta recipe from our blog: Trofie Tricolor. Try it!

1. Fruit, Vegetables and Nuts:  the best are those with large green leaves and tomatoes. Also, a good amount of fresh fruit like bananas, plums, pineapple, kiwi. On the other hand, eating nuts like walnuts and almonds can also help to boost your immune system. Not to forget soya, sesame, and sunflower seeds which are also full in tryptophan.
2. Chocolate: Good news for the chocolate-lovers! It seems that chocolate is a good source of serotonin, mostly the dark one containing at least 85% of cocoa.