In with the new

What to do about it

If you do think that a customer is dealing with SAD, there are a handful of things you can do. “If you can encourage [customers] to take that step of speaking to their GP, or local services you can signpost them to like local charities or, in England, customers can self-refer themselves to NHS talking therapies,” says Kerry.

 Sometimes, they may need to be signposted to other resources if their SAD symptoms are caused by something specifically prevalent in winter, such as financial worries stemming from rising energy bills.

Kerry suggests signposting customers to local services who can advise customers on how to manage their money, or if a customer is lonely, signposting them to community groups like the library that host social events throughout the year – not just in the winter.

“In terms of self care tips, at this time of year, if someone is experiencing symptoms of SAD, finding ways to get as much natural light in their day as possible is key,” says Kerry.

“Even just trying to make the most of natural light in the home can help. Open the curtain, bring plants into the home, sit by the window – all of these things that get us closer to nature can really help with our mood.”

Establishing a consistent sleep routine and nutrient-dense diet (see below) are also highly effective ways to support better mental health, Kerry reaffirms. “Looking after your physical health can help look after your mental health,” she says.

“Trying to move is important, too. If you are struggling to get outside, think about things you can do inside the house to get your body moving. Anything you can do to get your body moving can have a positive impact on your mental health.”

Customers who are not sure if they are having a bad day or if they may be experiencing SAD can also keep a mood diary to pick up on any patterns. This can then be very useful if, down the line, they would like to visit their GP to discuss how they have been feeling.

“If people are aware of these patterns, they can try to better prepare for them, such as preparing meals in advance if they know they experience lapses in energy at certain times,” says Kerry.

You can, of course, recommend or refer customers to the pharmacist/their GP if you think they would benefit from specific mental health support or interventions like antidepressants.

Nutrition advice

Nutrition is extremely important in supporting overall wellbeing during the winter months. A healthy immune system can impact the likelihood of contracting flu, coughs and colds, while also having an impact on energy levels, gut health and mental wellbeing.

Especially apparent in the UK in winter is the lack of vitamin D due to limited daylight hours – within which there is often little to no sunlight – which supports immune health.

“Our main source of vitamin D is from the action of UV light, which allows us to make vitamin D in our skin. However, in the autumn and winter in the UK, the sun is not strong enough to make vitamin D,” says Bridget Benelam, nutritionist and spokesperson for the British Nutrition Foundation.

“Studies show that 18 per cent of adults in the UK have low vitamin D levels, and so supplementing during the winter months is important to maintain healthy levels of vitamin D, which is vital for healthy bones and muscles,” as well as playing a vital role in supporting immune health.

The Government recommends that children from the age of one and adults supplement with 10 micrograms of vitamin D a day from October to mid-March.

A strong gut is a happy gut

Apart from a vitamin D supplement, Bridget also noted how a healthy gut goes hand in hand with strong immunity. “There is a strong link between gut health and immunity, as many immune cells are located in the gut,” she says.

“The gut microbiome can help support immunity in a variety of complex ways, including helping to maintain the integrity of the gut cell wall and because gut bacteria produce protective substances which help to support the function of the immune system.”

In the gut, bacteria create important chemical messengers like serotonin and dopamine, which help to regulate mood and are our happy hormones. Serotonin levels are affected by how much sunlight you get, which we know during winter to be less than usual.

Luckily, the body can be helped to produce serotonin and there are also certain foods that can encourage serotonin production.

“Eating a diverse range of plant foods, that provide a variety of fibre types, helps to support a healthy gut flora as this effectively provides ‘food’ for the friendly gut bacteria,” says Bridget. “These include wholegrains, fruits, vegetables, nuts, seeds, beans and lentils.”

Fermented foods, like yogurt, pickled onions, kimchi and sauerkraut are also excellent choices to support good gut health. These foods are rich in probiotics which strengthen the lining of the gut and help with digestion.