Why is it that I always seem to feel down in the winter? Normally I try to go on holiday to get some winter sun which always makes me feel better, but this year I can't afford to, is there anything else that might help?

Almost all of us feel down during the darker winter months, but a third of the British population experience mild to full-blown depression known as Seasonal Affective Disorder. SAD probably accounts for about 1 in 3 cases of depression, and in countries with little or no winter sunlight suicide rates tend to increase. Common symptoms include mood swings, irritability, anxiety, a tendency to oversleep, low energy levels and cravings for sweet or starchy foods.

The cause of SAD is unclear, but it is partly to do with our internal body clock. This is regulated by the brain's pineal gland, which reacts to the 24 hour cycle of light and dark by secreting special hormones that tell us when to be alert and when to go to sleep. During periods of increased darkness, the pineal gland produces more melatonin, which makes us feel sleepier. For this reason it is helpful to walk around outside for half an hour every day during daylight hours even on cloudy days. Many SAD sufferers also benefit from using a therapeutic light box for 30 minutes every morning.

Another reason for the winter blues is low levels of neurotransmitters, especially serotonin, the brain chemical that affects mood. Junk food, sugary foods, diet drinks and stimulants such as tea, coffee and alcohol are best avoided as they lower levels of serotonin. Foods that help to boost serotonin levels are rich in B vitamins and the amino acid Tryptophan, including beans, avocados, spinach, sunflower seeds, bananas, figs, wheatgerm, fish, turkey, chicken and cottage cheese. Useful supplements are the blue-green algae Spirulina, a rich source of Tryptophan and other mood-boosting nutrients, and bee-pollen, helpful for combating winter sluggishness.

For chronic SAD it is best to visit a qualified homeopath, but you may like to try Aurum 30c; this remedy suits those who feel like a cloud is sitting over them during winter, and feel there is "no point" to living.

Lifestream Spirulina and Comvita Bee-Pollen Granules available from Xynergy Health Products www.xynergy.co.uk tel 08456 585858. Homeopathic remedies available from Helios Homeopathic Pharmacy www.helios.co.uk tel 01892 537254

Stella New RSHom is a registered homeopath and dietary therapist based in West Sussex. Prior to her training she spent many years as an expedition leader, taking groups into some of the most challenging parts of the world, where she was inspired by the use of natural remedies for treating all manner of ailments. Email stella@stellanew.co.uk