As the days become shorter and temperatures lower, many people find themselves in a low mood, feeling continuously fatigued, having difficulty concentrating, or experiencing changes in sleep and appetite. While many people may simply refer to it as “the winter blues”, this may actually be a condition formally known as seasonal affective disorder (SAD).
SAD is a type of depression that occurs mostly with the change of seasons, the most common onset being during the transition into the fall and winter months. It is important for people who experience these symptoms to contact their healthcare provider as soon as possible for prompt diagnosis and professional guidance. Treatments may include a combination of light therapy, psychotherapy, medications, and self-care strategies. While nutrition alone might not cure SAD, it plays a significant role in supporting mental health and overall well-being.
Focus on whole foods – Whole, minimally processed foods like fruits, vegetables, whole grains, nuts and lean proteins can support overall mental health. Maintaining a balanced diet helps stabilize blood sugar levels, which can affect mood stability. Foods rich in antioxidants, such as berries and leafy greens, can help combat oxidative stress, which is thought to contribute to depressive symptoms.
Omega-3 fatty acids – Incorporating omega-3-rich foods such as fatty fish (salmon, sardines, mackerel), flaxseeds, and walnuts regularly into the diet has been linked to improved mood and cognitive function as these play an important role in brain health and may help reduce SAD symptoms.
Boost vitamin D intake – Vitamin D, also known as the “sunshine vitamin,” is essential for mood regulation as it helps to boost serotonin activity. Some vitamin D is produced in the skin when it’s exposed to sunlight. However, during the winter, our bodies might not produce enough due to lower sun exposure. Foods rich in vitamin D, such as fatty fish, fortified dairy products, wild-grown mushrooms, and egg yolks, can help fill the gap. In some cases, a vitamin D supplement might be necessary, but it’s best to consult with a healthcare provider before starting this regimen.
Cozy meals – The cold weather can make us crave comfort foods, and while having the occasional mac and cheese or hot chocolate may be enjoyable, opting for nutrient-dense warm meals can help you feel cozy while boosting protein and nutrients in your diet. Soups and stews loaded with vegetables, legumes, and lean meats are good seasonal options.
Stay active – Exercise and physical activity are also key to maintaining an active mind and body. While outdoor activities may be limited due to colder temperatures, indoor activities such as yoga, calisthenics, dancing, and walking are good options too. There are even websites, apps and videos that can make for a more fun experience. Always listen to your body and consult your healthcare provider before engaging in these exercises or beginning any exercise program.
These recommendations can positively complement other SAD treatments and may help brighten up your winter days.
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References:
- https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- https://health.usnews.com/wellness/food/articles/food-tips-to-fight-seasonal-affective-disorder
- https://www.health.harvard.edu/blog/diet-and-depression-2018022213309
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
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