Salmon is rich in vitamin B3, which helps avoid fatigue and depression.

It's all well and good to sing during the Christmas season about the weather being so frightful and the fire being so delightful, but the reality of winter sets in as soon as Santa is on his way.

While most folks can associate wintertime with snowflakes, and snowmen, and rolling hills covered with the powdery white stuff, it's a time of the blues.

There's no sun when they awaken and it's usually disappeared before dinnertime. In between sunup and sunset, there's chilly gray drizzle much of the time. In many cases there's also slush and ice.

It's become generally accepted that the drop in the amount of sunlight we get in winter affects our brain chemistry and affects our moods, hunger, and desire to sleep.

The depressing feeling that cloaks us is somewhat heavier for seniors, who aren't as mobile or active or distracted as those who still head for school or the workplace, according to Andrea Tannenbaum, president of Dynamic-Living.com, and on-line store offering products that promote comfort and convenience in the home.

Among the most obvious symptom of this seasonal depression is difficulty awakening at your usual time. Then you're more easily irritated by life's little setbacks and by those around you.

You also lose interest in things you normally enjoy, and develop cravings for fattening foods, such as candy.

While the ailment is more widespread and intense in frigid northern regions, people there can still combat their uneasiness.

The simplest way to beat back the blues is to open all blinds and drapes to let in the sunlight.

Light, regular exercise helps in all climes. Put on your sunglasses and take a walk. "Even short exposure and the modest exercise will be helpful," Tannenbaum says.

If you're in snowbound country, winter's the time to plan for and take a Caribbean cruise or fly to Florida.

You also should control your sleep cycle, keeping it as close as possible to your routine. Get used to waking up and going out the door to get your newspaper in the dark. You can regulate your biological clock without the help of the sun.

Naps are still good but don't use the weather, or your "down" feeling, as an excuse to hibernate and sleep through the winter. And, while stuffing yourself with snacks and sweets might make you feel good for awhile, you'll only sink further into depression in the aftermath.

For a variety of seasons, some foods should be high on your grocery list during winter.

Check with your doctor about your diet and before you make any changes to it.

A banana a day can help keep the doldrums away.

Salmon and chicken are rich in vitamin B3, which helps avoid fatigue and depression, Tannenbaum says.

Iron-rich beans and peas and some nuts can boost your level of energy and help lift you out of your depression, as can raw fresh fruit and vegetables.

You can spice up your life, and stimulate your mood, by adding a pinch of chili pepper to appropriate foods.