rphins (the pleasure chemical) into your brain. It helps get rid of those pesky toxins and gets your blood flowing properly to your organs and muscles.

All you need is a 20-minute brisk walk, jog, aerobics session or swim, three times a week. Or why not try my 40 minute-a-day pub walk? That way you get a dose of natural light, some exercise AND a spot of indulgence.

Also try to fight SAD with a light box

If you think you suffer from an extreme case of SAD, then

Every winter the nights draw in, the mornings get darker, and the temperatures drops. SO it’s not surprising that all you want to do is stay in bed. Thanks to a sudden lack natural light, your body goes into hibernation mode. It’s a completely natural response.

But if you feel constantly tired, unmotivated, anxious, depressed and unable to go out during winter, you could have Seasonal Affective Disorder, or SAD. It’s a problem that affects around 500,000 people a year in the UK.

But did you know there are some natural solutions you can take to combat the problem?

How food can fight SAD

-- Eat foods rich in vitamin B6. They’ve found that low levels can lead to depression. I suggest cabbage, bananas and fish. But not on the same plate, unless you’re pregnant!

-- You should also get some folic acid in your system. Researchers have found that clinically depressed patients just don’t have enough. Eat more citrus fruit, spinach and wholegrain foods are packed with the stuff.

-- Nuts contain selenium, which was found to boost your mood by researchers at University College in Swansea. The daddy of all selenium is the mighty Brazil nut.

-- Eat chilli peppers. They contain capsaicin, which helps your brain produce endorphins – the natural mood-enhancing chemicals in your body.

There’s also something else you can do. It’s free and easy…

Have some fun this winter

The best favour you can do yourself when winter comes is to concentrate on what you love in life. Don’t let a little wind and rain put your off that trip to the cinema or restaurant. Don’t feel guilty about a lazy weekend snuggled in front of the television, if that’s what you crave.

And although you should add the foods I’ve mentioned to your diet, don’t starve yourself. Constant hunger will worsen your mood.

A little light exercise can also go a long way, too. Exercise releases endorphins (the pleasure chemical) into your brain. It helps get rid of those pesky toxins and gets your blood flowing properly to your organs and muscles.

All you need is a 20-minute brisk walk, jog, aerobics session or swim, three times a week. Or why not try my 40 minute-a-day pub walk? That way you get a dose of natural light, some exercise AND a spot of indulgence.

Also try to fight SAD with a light box

If you think you suffer from an extreme case of SAD, then

e UK.

But did you know there are some natural solutions you can take to combat the problem?

How food can fight SAD

-- Eat foods rich in vitamin B6. They’ve found that low levels can lead to depression. I suggest cabbage, bananas and fish. But not on the same plate, unless you’re pregnant!

-- You should also get some folic acid in your system. Researchers have found that clinically depressed patients just don’t have enough. Eat more citrus fruit, spinach and wholegrain foods are packed with the stuff.

-- Nuts contain selenium, which was found to boost your mood by researchers at University College in Swansea. The daddy of all selenium is the mighty Brazil nut.

-- Eat chilli peppers. They contain capsaicin, which helps your brain produce endorphins – the natural mood-enhancing chemicals in your body.

There’s also something else you can do. It’s free and easy…

Have some fun this winter

The best favour you can do yourself when winter comes is to concentrate on what you love in life. Don’t let a little wind and rain put your off that trip to the cinema or restaurant. Don’t feel guilty about a lazy weekend snuggled in front of the television, if that’s what you crave.

And although you should add the foods I’ve mentioned to your diet, don’t starve yourself. Constant hunger will worsen your mood.

A little light exercise can also go a long way, too. Exercise releases endorphins (the pleasure chemical) into your brain. It helps get rid of those pesky toxins and gets your blood flowing properly to your organs and muscles.

All you need is a 20-minute brisk walk, jog, aerobics session or swim, three times a week. Or why not try my 40 minute-a-day pub walk? That way you get a dose of natural light, some exercise AND a spot of indulgence.

Also try to fight SAD with a light box

If you think you suffer from an extreme case of SAD, then

d wholegrain foods are packed with the stuff.

-- Nuts contain selenium, which was found to boost your mood by researchers at University College in Swansea. The daddy of all selenium is the mighty Brazil nut.

-- Eat chilli peppers. They contain capsaicin, which helps your brain produce endorphins – the natural mood-enhancing chemicals in your body.

There’s also something else you can do. It’s free and easy…

Have some fun this winter

The best favour you can do yourself when winter comes is to concentrate on what you love in life. Don’t let a little wind and rain put your off that trip to the cinema or restaurant. Don’t feel guilty about a lazy weekend snuggled in front of the television, if that’s what you crave.

And although you should add the foods I’ve mentioned to your diet, don’t starve yourself. Constant hunger will worsen your mood.

A little light exercise can also go a long way, too. Exercise releases endorphins (the pleasure chemical) into your brain. It helps get rid of those pesky toxins and gets your blood flowing properly to your organs and muscles.

All you need is a 20-minute brisk walk, jog, aerobics session or swim, three times a week. Or why not try my 40 minute-a-day pub walk? That way you get a dose of natural light, some exercise AND a spot of indulgence.

Also try to fight SAD with a light box

If you think you suffer from an extreme case of SAD, then

u can do yourself when winter comes is to concentrate on what you love in life. Don’t let a little wind and rain put your off that trip to the cinema or restaurant. Don’t feel guilty about a lazy weekend snuggled in front of the television, if that’s what you crave.

And although you should add the foods I’ve mentioned to your diet, don’t starve yourself. Constant hunger will worsen your mood.

A little light exercise can also go a long way, too. Exercise releases endorphins (the pleasure chemical) into your brain. It helps get rid of those pesky toxins and gets your blood flowing properly to your organs and muscles.

All you need is a 20-minute brisk walk, jog, aerobics session or swim, three times a week. Or why not try my 40 minute-a-day pub walk? That way you get a dose of natural light, some exercise AND a spot of indulgence.

Also try to fight SAD with a light box

If you think you suffer from an extreme case of SAD, then

rphins (the pleasure chemical) into your brain. It helps get rid of those pesky toxins and gets your blood flowing properly to your organs and muscles.

All you need is a 20-minute brisk walk, jog, aerobics session or swim, three times a week. Or why not try my 40 minute-a-day pub walk? That way you get a dose of natural light, some exercise AND a spot of indulgence.

Also try to fight SAD with a light box

If you think you suffer from an extreme case of SAD, then you should get a light box. These give out concentrated doses of light that trick your brain into thinking its summer. They can be used while you work or read.

The organisation SADA (the longest established support organisation for Seasonal Affective Disorder) recommends you try a light box before you buy.

Several companies offer a home trial or hire scheme and SADA has a number for short-term hire. You can find more out about SADA at www.sada.org.uk