Seasonal affective disorder (SAD) is a type of depression that occurs during the fall and winter months when people spend more time indoors and get less sun exposure. Estimates are that around 10 to 20% of people experience SAD symptoms during the colder, darker winter months.
It’s unclear why some people are prone to SAD while others aren’t, but some experts suggest that it could be due to changes in seasonal exposure to natural light. People with SAD may experience changes in their circadian rhythms and hormones, leading to a disruption in their sleep patterns and mood.
SAD can cause a variety of symptoms, including fatigue, trouble sleeping, cravings for carbohydrates, and weight gain. There are several theories about what causes SAD, but the most likely explanation is that it’s triggered by a combination of factors, including shorter days and reduced sunlight in winter, a drop in the level of the neurotransmitter serotonin, and the body’s reduced production of vitamin D.
While the exact cause of SAD is unknown, there are several effective treatments, including light therapy, antidepressant medications, and psychotherapy. However, diet plays a role in almost every health condition, and there’s evidence that certain foods could be beneficial if you have SAD. Let’s look at some dietary approaches that may help fight the winter blues.
Consume More Vitamin D-Rich Foods (or Take a Supplement)
Winter can be a tough time for many people. The days are shorter, the weather is colder, and there’s a general sense of malaise that can permeate everything. One of the main reasons people experience seasonal depression is lack of sunlight and vitamin D activation.
While the sun is still visible in the winter months, the angle of the Earth’s revolution means a lot of the daylight is blocked from us. This can lead to a deficiency in vitamin D, which is linked to depression and other mental health issues.
Sunlight is a major source of vitamin D, which is essential for many bodily functions. Vitamin D also affects mood, and some research suggests low levels of vitamin D can cause depressive-type symptoms. Unfortunately, it’s hard to get enough sunlight to maintain a healthy vitamin D level in the winter.
There are some vitamin D-containing foods, but they contain modest amounts compared to what sunlight provides. You can also buy packaged foods fortified with vitamin D (read the label). These include milk, yogurt, and some cereals.
Plus, when you expose mushrooms to sunlight, they produce vitamin D your body can use. But in some cases, you may benefit from a vitamin D supplement to keep your vitamin D levels high enough to fight the blues. Talk to your physician about this.
Eat Protein with Every Meal
If you’re looking for a way to naturally boost your mood, add more protein to your diet. Protein helps raise levels of serotonin and dopamine in the brain, which are two of the body’s feel-good chemicals that help with mood.
Plus, adding protein to meals helps stabilize blood sugar, which helps prevent mood swings. Refined carbohydrates and ultra-processed foods cause swings in blood sugar that can negatively affect mood. Protein helps moderate these swings.
How does protein prevent blood glucose swings? Protein takes longer to digest than refined carbohydrates and ultra-processed foods, which means the release of sugar into the bloodstream is more gradual and spread out over a longer time period. This leads to a steadier, more even blood sugar level, and a more positive and stable mood.
Enjoy Coffee, in Moderation
If you enjoy coffee, start the day with a steaming cup of Joe. There is a clear link between coffee consumption and a reduced risk of depression, according to a 10-year study of more than 50,000 older women. The study’s findings suggest that coffee is a helpful tool in the fight against depression.
Coffee has long been known to have benefits for mood and mental health. Coffee has the power to fuel your day and lift your mood. In fact, studies link coffee consumption with a reduced risk of depression. The key? Skip the sugar and opt for a healthier way to make your coffee more enjoyable! How about a pinch of cinnamon? But be aware that the caffeine in coffee can worsen anxiety symptoms.
Consume More Probiotics
Probiotics are live microorganisms like the good bacteria in your gut. They have many health benefits, including digestive and immune health. Recent studies suggest that probiotics may also help improve mood and cognitive function.
A study published in the Annals of General Psychiatry explored the possibility of using probiotics for treating depression. The results were encouraging, but it’s an area that needs more research. It’s unclear what dose and type of probiotic are most beneficial for mental health. Eating fermented foods seeds your gut with a variety of probiotic bacteria. Eating fermented foods is a small change that can have a profound impact on your physical and mental health.
Enjoy Fish in Moderation
Research suggests long-chain omega-3s in fatty fish like wild-caught salmon are beneficial for a depressed mood. Finnish adults were asked to complete the Beck Depression Inventory (BDI) to assess their depressive symptoms. In addition, participants were asked to report their fish consumption habits.
The results showed a significant association between depression and fish consumption. Those who reported consuming fish more frequently were less likely to experience depressive symptoms. This suggests that fish consumption may have a protective effect against depression, and that may also apply to seasonal depression.
Conclusion
Diet won’t cure every case of seasonal affective disorder (SAD), but there are numerous ways in which changing your diet may have beneficial effects when combined with other treatment approaches, such as home light therapy. Everyone’s body is different, so it’s best to speak with your doctor or nutritionist to determine the best approach for you.
Many experts also recommend increasing your intake of omega-3 fatty acids, such as in fish and nuts, as well as fiber-rich grains, legumes, and fruits. Eating smaller, more frequent meals can help with energy levels, and many people find that limiting alcohol and drinking more water can help too.
References:
- Akbaraly, T., Brunner, E., Ferrie, J., Marmot, M., Kivimaki, M., & Singh-Manoux, A. (2009). Dietary pattern and depressive symptoms in middle age. British Journal of Psychiatry, 195(5), 408-413. doi:10.1192/bjp.bp.108.058925,
- Wallace, C.J.K., Milev, R. The effects of probiotics on depressive symptoms in humans: a systematic review. Ann Gen Psychiatry 16, 14 (2017). doi.org/10.1186/s12991-017-0138-2.
- Can Coffee Help Anxiety? Psychology Today. Published 2015. Accessed November 27, 2022. psychologytoday.com/us/blog/inner-source/201509/can-coffee-help-anxiety#:~:text=Interestingly%2C%20it%20turns%20out%20there%20was%20a%20reason,regulation.%20In%20depression%20research%2C%20coffee%20is%20clearly%20helpful.
- Tanskanen A, Hibbeln JR, Tuomilehto J, Uutela A, Haukkala A, Viinamäki H, Lehtonen J, Vartiainen E. Fish consumption and depressive symptoms in the general population in Finland. Psychiatr Serv. 2001 Apr;52(4):529-31. doi: 10.1176/appi.ps.52.4.529. PMID: 11274502.
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