Overcoming Seasonal Affective Disorder (SAD)

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a form of depression that arises during specific seasons, often in fall and winter when daylight decreases. Unlike occasional winter blues, SAD significantly impacts mood, energy, and daily life. With the right strategies, however, you can regain balance and joy.

Symptoms of SAD

Key indicators of SAD include:

Low mood or persistent sadness.
Fatigue and difficulty waking up.
Cravings for carbohydrates and weight gain.
Loss of interest in activities you enjoy.
Difficulty concentrating.
Feelings of hopelessness or guilt.

What Causes SAD?

The main factors behind SAD include:

Reduced Sunlight
Shorter days disrupt your body’s internal clock, leading to mood changes.

Serotonin Deficiency
Less sunlight reduces serotonin production, which affects mood regulation.

Increased Melatonin
Darker days stimulate melatonin production, increasing sleepiness and lethargy.

Vitamin D Deficiency
Limited sunlight exposure can lead to low vitamin D levels, which are essential for brain health.

Who is Most at Risk?

SAD affects certain groups more frequently:

Geography: Higher rates are seen in northern regions with shorter winter days.
Gender: Women are more likely to experience SAD.
Age: Younger adults are at higher risk.
Family History: Genetics can play a role.
Existing Conditions: Those with depression or bipolar disorder are more vulnerable.

Nutrition: Your Mood’s Secret Ally

A balanced diet can be a powerful tool to combat SAD. The gut-brain connection (referred to as the gut-brain axis)—how your gut health impacts your mood—is particularly relevant.

Here’s how nutrition helps:

Serotonin Production
Foods rich in tryptophan, a precursor to serotonin, boost mood naturally.

Gut Microbiome Health
Probiotics and prebiotics enhance gut health, stabilizing emotions.

Vital Nutrients

Omega-3s: Support brain function and mood.
Vitamin D: Essential for mood regulation.
B Vitamins: Improve energy and mental clarity.

Nutrition Strategies to Beat SAD

Boost Probiotic Intake

Sources: Yogurt, kefir, sauerkraut, kimchi.
Tip: Choose products with live active cultures.

Fuel Probiotics with Prebiotics

Sources: Garlic, onions, asparagus, bananas.

Incorporate Omega-3s

Sources: Salmon, flaxseeds, walnuts.
Frequency: At least 2-3 servings per week.

Supplement Vitamin D

Sources: Fatty fish, fortified foods, supplements.
Pro Tip: Consult a healthcare provider for dosage guidance.

Prioritize Tryptophan-Rich Foods

Examples: Turkey, eggs, nuts, seeds.
Pairing Tip: Combine with complex carbs (like yams or brown rice) for better absorption.

Limit Mood-Sapping Foods

Avoid refined sugars, processed snacks, and excess caffeine or alcohol.

Lifestyle Habits to Empower Your Wellness Journey

Light Therapy

Use a 10,000-lux light box daily.
Best timing: Morning sessions for 20-30 minutes.

Exercise Regularly

Why: Boosts endorphins and reduces stress.
Options: Yoga, brisk walks, or at-home cardio.

Practice Mindfulness

Techniques: Meditation, deep breathing, or gratitude journaling.
Apps: Explore Calm or Insight Timer for guided sessions.

Stick to a Routine

Consistent sleep and meal times regulate your body’s internal clock.

Foster Connection

Stay socially active to counter feelings of isolation.
Join community events or volunteer activities.

Seek Professional Help

Consider therapy or counseling if symptoms persist.
Medications and nutritional guidance may also be helpful.

Recipes to Brighten Your Winter Days

Mood-Boosting Salmon Bowl

Ingredients: Wild-caught salmon, quinoa, avocado, roasted vegetables.
Benefits: Omega-3s and complex carbs for sustained energy.

Berry and Yogurt Parfait

Ingredients: Greek yogurt, mixed berries, granola.
Benefits: Probiotics and antioxidants to support the gut-brain axis.

Lemon Roasted Asparagus

Ingredients: Asparagus, olive oil, lemon zest, almonds.
Benefits: Prebiotics and healthy fats for mood stability.

Take the First Step Today

This winter, take charge of your well-being by nourishing your body, moving your body, and fostering connection. With the right strategies, you can feel strong, centered, and joyful—even during the darkest months. Need personalized guidance? Connect with Nutrition for Wellness™, together, we’ll create a plan tailored just for you.

References

BetterHelp. (2023, April 5). 15 symptoms of depression and anxiety. BetterHelp.
https://www.betterhelp.com/advice/depression/15-symptoms-of-depression-andanxiety

El Dib, R., Periyasamy, A. G., de Barros, J. L., França, C. G., Senefonte, F. L., Vesentini, G.,
Alves, M. G. O., Rodrigues, J. V. D. S., Gomaa, H., Gomes Júnior, J. R., Costa, L. F., Von
Ancken, T. S., Toneli, C., Suzumura, E. A., Kawakami, C. P., Faustino, E. G., Jorge, E. C.,
Almeida, J. D., & Kapoor, A. (2021). Probiotics for the treatment of depression and
anxiety: A systematic review and meta-analysis of randomized controlled trials.
Clinical Nutrition ESPEN, 45, 75–90. https://doi.org/10.1016/j.clnesp.2021.07.027
Food and Mood Centre. (n.d.). The SMILEs trial. Retrieved from https://foodandmoodcentre.com.au/smiles-trial/

Harvard Health Publishing. (2020, January 29). Diet and depression. Harvard Health
Blog. https://www.health.harvard.edu/blog/diet-and-depression -2018022213309

Harvard Health Publishing. (2023, March 22). Probiotics may help boost mood and cognitive function. Harvard Health Blog. https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function

National Institute of Mental Health. (2022, December). Caring for your mental health.
https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

National Institute of Mental Health. (2021). Depression. https://www.nimh.nih.gov/health/publications/depression Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564

The Nutrition Insider. (n.d.). How nutrition impacts Seasonal Affective Disorder (SAD). Retrieved from https://thenutritioninsider.com/health-nutrition/how-nutrition-impacts-seasonal-affective-disorder/

Yang, Y., Zhang, S., Zhang, X., et al. (2020). The role of diet, eating behavior, and nutrition intervention in seasonal affective disorder: A systematic review. Frontiers in Psychology, 11, Article 1451. https://doi.org/10.3389/fpsyg.2020.01451

By: Virginia Darrow-Menegaz, MS, RD, LN, IFMCP

@nutrition4wellnesscenter