This time of year, I’ve pretty much had it
with winter. My body and brain are craving an outdoor jog, a walk to the park
with the kids, running an errand without having to put on 10 pounds of warm
clothing (sigh). Most of all, I long to wear footwear that is not a boot!
The long hours of darkness can certainly
affect mood and attitude, but when symptoms begin to affect sleep patterns and
weight, it could mean seasonal affective disorder or SAD.
Also known as seasonal depression or the
winter blues, SAD is associated with dramatic changes in mood, depression, and
low energy. Although rare, it can occur during the summer months too, with
symptoms presenting as anxiety, weight loss and trouble sleeping.
The changes in mood seem to be related to
light. In the winter, less direct exposure to sunlight and reduced physical activity
contributes to a shift in the production of the hormone melatonin, affecting
the circadian rhythm (sleep cycle) and serotonin production. This can cause us
to oversleep and have trouble waking up in the morning, a lack of energy and
reduced motivation, and strong cravings for carbohydrates, leading to
overeating and weight gain.
But for about 6 percent of Americans, the
‘winter blues’ are serious. Changes in season can trigger a severe form of
clinical depression that returns and disappears at the same time every year. If
you recognize this pattern and it has occurred for two consecutive years or
more, seek medical attention.
SAD is more common in women than in men, and
cravings for carbohydrates – foods like potato chips, pasta, bread – are one of
the main indicators of the condition. It’s normal to crave carbs when you’re
feeling down. Carbs raise serotonin levels promoting a better mood. Since SAD
can cause changes in appetite and eating behaviors, food and specific nutrients
can help combat symptoms too. Here are some mood-boosting strategies:
Improving Mood with
Food
The key foods to include in your diet during
the glum winter months include:
Fish: SAD is lower in
countries with high fish consumption, such as Iceland and Japan, suggesting
that low omega-3 intake may be behind the symptoms. That makes sense
considering the relationship of omega-3 to mood and depression. Research
indicates that omega-3 in fish can help improve symptoms of all forms of
depression, from mild to serious, and is critical for a well-functioning
central nervous system. Cold-water fatty fish like salmon, mackerel, anchovies
and sardines provide the most omega-3. If you prefer to supplement, choose
products with more DHA (Docosahexaenoic acid). Flax seed oil, raw nuts and
seeds and nut butters also provide some omega-3.
B vitamins: This group of vitamins is critical to
mental and emotional health. Leafy greens (like spinach and kale) and whole
grains are the richest sources of B vitamins, with the exception of vitamin
B12, which is found exclusively in animal foods and by-products (yogurt, cheese,
eggs, etc.). Keep a variety of washed leafy greens on hand for quick salads. If
you can tolerate grains, prepare homemade muffins from oats and whole grain
flour, and center meals around brown or black rice. Have your vitamin B12
tested If you frequently experience low energy levels and lethargy. Low levels
of B12 are linked to depression and could result in serious illness. Keep in
mind that B vitamins are depleted by stress, caffeine, alcohol, nicotine and
refined sugars. Yikes!
Protein: Amino acids in protein make
neurotransmitters (brain chemicals) that have an immediate impact on your mood
and behavior. The amino acid tyrosine, for example, increases dopamine and
norepinephrine levels, making you feel more alert and energized. It’s also
necessary for healthy thyroid function. SAD can affect the thyroid in women,
contributing to fatigue and weight gain. Start each day with about 20 grams of
protein. Eggs, high-protein cereals, nut butters or a high-quality protein
shake are excellent sources.
Vitamin D: There is some evidence that low levels
of vitamin D may contribute to symptoms of SAD. This is not surprising, since
the sun is our most direct source of the vitamin, but studies have been
inconsistent. Nonetheless, vitamin D is linked to a host of other diseases
including cancer, osteoporosis, heart disease and autoimmune disease. Take at
least 1,000 IU of vitamin D daily, especially during the winter months when you
aren’t regularly exposed to direct sunlight. Better yet, have your vitamin D
levels tested to determine if, in fact, you are deficient, and base your daily
supplementation dose on the results. Food sources of vitamin D include fatty
fish like salmon, mackerel and tuna, fish liver oils (cod liver oil, we’re
talking about you!) and egg yolks.
Probiotics: While information about the
relationship between probiotics and SAD is frightfully lacking, since most of
our serotonin (about 90 percent) is located in the gut and new research
strongly suggests that gut flora has a profound effect on mental health, it
makes sense to encourage the growth of good intestinal bacteria. Serotonin
influences mood, sleep, appetite and memory. Fermented foods, such as yogurt,
kefir, kimchi and sauerkraut, as well as probiotic supplements, should be part
of our daily diet and supplementation protocol.
Melatonin: Studies show that supplementing with
melatonin can significantly improve symptoms of depression if the supplement is
taken at the correct time of day. For those who go to bed sometime between 9
p.m. and midnight, taking melatonin in the middle of the afternoon appears to
regulate the sleep cycle and can reduce symptoms related to SAD.
Exercise: Physical activity, especially when
exposed to bright lights or sunny days for at least 20 minutes, appears to be
effective for treating symptoms of depression.
Finally, since sleep plays an
important role in the development or prevention of SAD, establish a good sleep
routine. Avoid any screens – computer, tablet, or TV within an hour of bedtime,
and instead, spend that hour preparing for restful sleep.
