As winter approaches, many people experience a decrease in spirits and energy levels – a phenomenon often referred to as seasonal mood changes or the “winter blues.” Seasonal Affective Disorder (SAD) is a form of depression that strikes at the same time every year, usually in the fall and winter, and affects individuals differently, with some experiencing more severe symptoms than just a little downturn. Anxieties, lethargy and food cravings are some of the symptoms of SAD, which affects an estimated 10% of the population to varying extents.
SAD is thought to be influenced by the decrease in exposure to natural sunlight during shorter winter days, leading to lower levels of serotonin, a neurotransmitter crucial for regulating mood. This can disrupt our internal biological clock, also known as the circadian rhythm. Seasonal changes can also have an impact on the body’s production of the hormone melatonin, which has a negative impact on both sleep quality and overall energy levels.
The Role of Diet in Combating SAD
While light therapy, exercise and counseling are often recommended for SAD, dietary changes can also play a significant role in alleviating symptoms. A balanced diet rich in specific nutrients can help stabilize blood sugar levels, boost serotonin production and support mental well-being during the winter months. Let’s explore essential nutrients and foods that could enhance mood and energy levels in individuals who are experiencing SAD.
Vitamin D-rich Foods
Low levels of vitamin D are linked to an elevated risk of depression and seasonal affective disorder. Vitamin D is essential for mood regulation and maintaining adequate levels of vitamin D during the winter months can be difficult, as our bodies produce it when we are exposed to sunlight.
For vitamin D sources, fatty fish like salmon, mackerel and trout are among the top choices due to their high content of this essential vitamin. Egg yolks, fortified dairy products and fortified plant-based milks (like almond or soy milk) are also good options. Mushrooms, especially those exposed to sunlight, contain a modest amount of vitamin D.
Omega-3 Fatty Acids
Omega-3s, especially EPA and DHA, have been found to play a role in brain health and mood regulation. These fatty acids have anti-inflammatory and serotonin-promoting properties that may help with SAD and other depressive symptoms.
Omega-3 sources include fatty fish such as salmon, sardines and anchovies, as well as flax seeds, chia seeds and walnuts. For those who don’t consume fish, algae-based supplements can be a good alternative.
How to Include in Your Diet: Consider adding a fish-
based meal to your diet twice a week. Sprinkle chia or flax seeds over oatmeal or yogurt, and use walnuts in salads for an extra boost of omega-3s.
Complex Carbohydrates
Complex carbohydrates help increase serotonin levels by allowing more tryptophan (an amino acid precursor to serotonin) to enter the brain. Unlike simple carbs, complex carbs provide a steady release of energy and prevent the rapid blood sugar spikes and drops that can affect mood and energy.
Sources of Complex Carbs: Whole grains like oats, quinoa, brown rice and barley; starchy vegetables like sweet potatoes and squash, and legumes such as lentils and chickpeas.
How to Include in Your Diet: Replace white bread and pasta with whole grain versions. Indulge in a bowl of warm oatmeal topped with berries for breakfast, or savor the flavors of roasted sweet potatoes and chickpeas for a hearty winter meal.
B Vitamins
B6, B9 and B12 are the B vitamins that your brain needs to work properly and produce energy. Vitamin deficiencies may cause depression.
Sources of B Vitamins: Leafy greens (like spinach and kale), beans, lentils, eggs, dairy products and fortified cereals are excellent sources of B vitamins. Animal products, especially fish, meat and dairy, are particularly rich in B12.
How to Include in Your Diet: Include leafy greens in your daily meals, whether in refreshing salads or deliciously cooked into soups and stews. If you follow a vegan or vegetarian diet, consider incorporating eggs, dairy products or fortified plant-based milk to ensure an adequate intake of B12.
Magnesium-rich Foods
Magnesium plays a role in supporting relaxation and reducing stress. It’s known as the “anti-stress” mineral and has been found to help with anxiety and depression symptoms.
Sources of magnesium: nuts and seeds (particularly pumpkin seeds, almonds and sunflower seeds), dark chocolate, leafy green vegetables, bananas and whole grains.
How to Include in Your Diet: Boost your mood with a handful of nuts or seeds as a satisfying snack, or treat yourself to a piece of dark chocolate for a mood-boosting indulgence. Boost your morning smoothie by adding leafy greens, or enjoy them as a nutritious side dish with your meals.
Protein-rich Foods with Tryptophan
Tryptophan is an amino acid that the body uses to produce serotonin, which can boost mood and promote feelings of well-being. Protein-rich foods that contain tryptophan can be beneficial for individuals dealing with SAD.
Sources of Tryptophan: Turkey, chicken, eggs, nuts and seeds are high in tryptophan. Dairy products also contain tryptophan and have been linked to increased serotonin levels.
How to Include in Your Diet: Try a turkey sandwich on whole grain bread for lunch or snack on yogurt with a sprinkle of seeds. Eggs can make an excellent protein-rich breakfast option.
SAD affects an estimated 10% of the population to varying extents, with Michiganders among the most susceptible.
Additional Tips for Managing SAD through Diet
Limit Sugary Foods and Caffeine: While sugary snacks and caffeine might offer a temporary energy boost, they can lead to blood sugar spikes and crashes, exacerbating fatigue and irritability.
Eat Regularly: Skipping meals can lead to drops in blood sugar that may worsen symptoms of SAD. To keep energy levels steady, aim to eat balanced meals and snacks every 3-4 hours.
Remember, if symptoms of SAD are severe, it’s essential to consult a healthcare professional for support.
Consider a Multivitamin Supplement: If you struggle to obtain sufficient nutrients solely from food, a multivitamin supplement can help bridge any nutritional gaps, especially useful in winter when fresh produce availability may be limited.
Fueling Your Body to Beat the Winter Blues
While SAD and the winter blues can be challenging, a thoughtful approach to nutrition can make a significant difference. Foods rich in vitamins D and B, omega-3 fatty acids, complex carbs, magnesium, and tryptophan can help improve mood, support brain health and boost energy levels. Alongside these dietary changes, try to get outside during daylight hours and engage in activities that bring you joy and relaxation.
With a balanced diet and lifestyle adjustments, it’s possible to combat the blues and enjoy the winter season feeling healthier and more positive. Remember, if symptoms of SAD are severe, it’s essential to consult a healthcare professional for support.
