What is Seasonal Depression or SAD?
Seasonal depression or “SAD” (Seasonal Affective Disorder) is a type of depression that occurs during the winter months in climates where there is reduced sunlight at certain times of the year.
What role does nutrition play in SAD?
Food affects our mood and mental state in several ways including:
Food has an impact on several neurotransmitters in our body including serotonin, dopamine, and norepinephrine (which control things like appetite, mood, and mental alertness)
Vitamins found in food play different roles in bodily functions, including brain function.
Gut health plays a huge role in mental health, via the gut-brain connection.
Stress management- when our body is undernourished this can be interpreted as stress to our brain. Added stress may contribute to a poor mental state.
What foods help?
There is no one specific food or nutrient that will improve seasonal depression. It is more about getting adequate nutrients from a variety of foods and nutrients.
Additionally, please note that nutrition is just a piece of the puzzle, and its important to include other modalities of wellness into your daily routine.
Dietary tips for soothing seasonal depression
Opt for whole foods over processed foods: there’s no such thing as a “perfect diet” but trying to consume mostly nutrient-dense, unprocessed foods will help you get optimal nutrition for your brain and body.
Lean proteins: not only does protein help to keep you full and satisfied, but it also aids in neurotransmitter function (ie brain function)
Omega 3 fatty acids: omega 3s have an anti-inflammatory effect within our body, leading to less overall stress on the brain and body.
Vitamin D-rich foods: vitamin D plays a crucial role in mental health, and can often be decreased in the winter months due to less available sunlight.
Limit refined sugar: sugar can be very inflammatory on the body and while small amounts can be an enjoyable part of a balanced diet, high quantities can negatively affect mental health.
Stay hydrated: dehydration may increase your risk of anxiety and depression. A general recommendation is to aim for 8, 8oz glasses of water per day.
Limit caffeine: mood stability is important for seasonal depression. Because caffeine is a stimulant, high amounts can lead to peaks and valleys in our moods. Therefore, keeping caffeine to a minimum (and not consuming too close to bedtime) will be most beneficial.
What are other ways to manage SAD?
While proper nutrition plays a key role, it is just a piece of the puzzle. Incorporating other modalities of wellness is pertinent in managing mood and mental health in the winter months. Other things to consider include:
Speak with your doctor
Consider therapy
Check vitamin D levels
Get enough quality sleep
Balance blood sugar levels
Incorporate movement
Try meditation
Look into light therapy
Prioritize socilaization
Don't forget self-care
Of course, these are all just general suggestions and since everyone's wellness routine looks different, yours will be unique to you.
If you are interested in further curating an individualized wellness routine or would like to gain more clarity on your diet overall, consultations are available by completing this form.
For further questions, please reach out to Kristen at kristen@kristenkuminskird.com
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