This year in France, autumn has been particularly rainy and lacking in sunshine. Despite the fact that I have lived here for more than fifty years, my North Queensland origins make me particularly prone to SAD or Seasonal Affective Disorder, commonly known as winter depression. This is a mood disorder in which people who have normal health most of the year exhibit depressive symptoms at the same time each year. It is commonly, but not always, associated the reduction or increase in the total daily sunlight hours that occur during winter or summer.

As we are approaching the winter solstice, which is the shortest day of the year (around 21st December), I am making sure that I force myself to go outside and get what little light there is.

While I was working as a translator and spent many hours at my desk in front of a computer, I used a daylight simulation or phototherapy light which my son had the brilliant idea of sending me many years ago. Used for a maximum of 4 hours a day, it works wonders!

Now that I have retired, I am less static indoors so the phototherapy light is not very practical. This means I need to make a conscious effort to go outside several times a day, even if the weather is not very enticing. The aim is to walk briskly for at least half an hour, especially between 10 am and 3 pm when the light is strongest.

One of the reasons for SAD is a lack of vitamin D whose major source is sunlight on the skin. Vitamin D levels are hard to keep up in the European winter so it’s a good idea to ask your doctor for supplementary vitamin D at the beginning of winter. Women are particularly prone to vitamin D deficiency. Vitamin C is the anti-depression vitamin and kiwi fruit and fresh citrus fruit (not juices unless freshly pressed) are the best sources.

And to cheer you up, watch out for the first snowdrops!