For many people, winter is not the happiest season. As the seasons change and winter is upon us, people start feeling unmotivated and depressed. They no longer want to socialize with their friends and would rather sleep all day long. Colloquially, this change in mood is known as the winter blues but from a medical perspective, it is known as seasonal affective disorder. In this article, we will discuss how we can change our diet to deal with SAD.
What are the causes and symptoms of SAD (Seasonal Affective Disorder)?
Seasonal affective disorder or SAD is a type of depression caused by change in the seasons. Many people start experiencing SAD symptoms in autumn and throughout winter. In most cases people suffering from SAD experience difficulty concentrating, feeling hopeless, losing interest in hobbies, oversleeping, overeating, and feeling generally tired. Although its causes are not known, SAD can be caused because of drop in serotonin levels, disruption in the body’s level of melatonin, and our biological clock.
The science behind food and mood
Serotonin is a chemical messenger that carries messages from the nerve cells in the brain to the entire body. Serotonin plays a massive role in regulating our mood, hunger, and sexual desire, and also plays a key role in bodily functions such as bone health, nausea, wound healing, and blood clotting.
Recent studies have shown that a large number of serotonin receptors (serotonin receptors regulate the release of serotonin and other neurotransmitters that affect a person’s mood) in the stomach. Therefore, there is a correlation between our gut health and our mood. When we eat nutritionally healthy food, we promote the growth of ‘good bacteria’ in our gut which positively affects the production of serotonin.
A strict diet of nutrient-rich food stabilizes our mood and improves our ability to focus. On the other hand, a diet that consists of ultra-processed food and junk food affects our gut health and even increases our risk of diseases. A balanced diet can treat mild depression. However, preventing and treating depression and other mental disorders requires developing the right coping mechanisms, exercising, therapy, counselling, and a balanced diet.
6 Foods that help you deal with winter blues
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Dark Chocolate- Dark chocolate is loaded with nutrients and antioxidants that can have a positive impact on our health. Even if dark chocolate is not your favourite dessert, try eating some because it releases endorphins, improves brain function, and raises HDL cholesterol levels. It also reduces the risk of heart disease because it prevents the oxidation of LDL cholesterol and the flavonoids present in dark chocolate stimulate the lining of the arteries to produce nitric oxide which relaxes the arteries and lowers the resistance to blood flow.
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Food rich in Vitamin D- Foods such as spinach, egg yolks, fatty fishes, and fortified water are the richest source of vitamin D. Although there haven’t been many studies done on the relationship between vitamin D and SAD, however, it is worth noting that people don’t produce Vitamin D on their own because of lack of sunlight.
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Nuts- Nuts are full of protein, energy, antioxidants, and nutrients. Sprinkling nuts on top of your cereal, salads, and desserts not only adds texture to your meal but also introduces heart-healthy fats.
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Bananas- Bananas contain tryptophan, along with natural sugars, potassium, and carbohydrates. This combination of nutrients improves two symptoms of SAD- it improves our sleep schedule and reduces our anxiety.
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Carbohydrates- Carbohydrate-rich food releases serotonin. Consume foods such as potatoes, quinoa, and whole grain to help elevate your mood. You can also consume other healthier carbohydrate-rich foods such as brown rice, lentils, and popcorn.
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Less sugary food- While everybody likes to indulge in a warm dessert at the end of a long day filled with stress and responsibilities, however, too much sugar intake can affect your brain functions and slow them down. Sugar is only able to boost your mood a little bit and once you crash from your sugar high, it’ll make you feel worse.
Conclusion
SAD is a treatable mood disorder that can be treated with a healthy diet, exercising, counselling, and by developing several coping mechanisms.
