By: Sarah Holvik, B.Sc. Nutritional Science
Now that the sunny, active days of summer are over, many of us are beginning their yearly preparations for the cool months ahead. And while fall and winter can be just as fun-filled as their warmer seasonal counterparts, with holidays and family gatherings galore, many experience declines in their overall health at this time of year. A syndrome called Seasonal Affective Disorder, or SAD for short, is a depressive disorder and one example of how this seasonal change can negatively affect our overall health and wellness. Research shows that 5% of people in Canada suffer from SAD each year, and it affects women more often than men, most being between the ages of 20 and 40. But even if you belong to this statistic, don’t fret - there are many ways to reduce your risk of feeling the winter blues, and reduce the symptoms of SAD through small dietary and lifestyle changes. Here are some tips on how too brighten up your days through the cold season by eating delicious, healthy foods – and give the term “comfort food” a whole new meaning!
What is SAD?
Due to the seasonal timing of this disorder, SAD is associated with the decreasing amount of sunlight that we experience during the fall and winter months. The key symptoms of SAD are feelings of depression, anxiety and very low energy during the fall/winter season changes, leading to increased desire to sleep and cravings for carbohydrate-loaded foods, and often resulting in weight gain. SAD sufferers often experience a reversal of these symptoms during the spring, returning to normal sleep patterns and losing weight, which is often accompanied by a hyperactive state – this cyclical hypo/hyper state is also a key characteristic of SAD.
SAD is not considered to be a stand-alone disorder – instead, it seems to be a manifestation of already present depressive or other emotional conditions that is exaggerated by declining sunlight and increasingly chilly temperatures. Several remedies involving light such as bright light therapy and dawn simulation technology, as well as conventional antidepressant drugs have been used to reduce SAD symptoms; however, researchers are looking at new ways to cope with SAD symptoms, including through diet and exercise, as well as reducing overall stress.
Managing SAD Symptoms
Whether you are affected by this disorder or just want to keep healthy and energetic over the cooler months, a healthy balanced diet emphasizing low fat choices can help to achieve overall health. Effective management of SAD involves providing the proper nutrients that specifically address contributing factors to SAD symptoms such as depression, changes in sleeping habits, low energy, and carbohydrate cravings.
For example, a low glycemic diet rich in raw vegetables, fruits, and unprocessed whole grains helps to control cravings and provides sustained energy throughout the day, whereas refined sugary treats are sure to take you on a rollercoaster of high and low energy and carbohydrate cravings. Slow-cooked oatmeal with flax and fresh fruit is an excellent low glycemic breakfast that is sure to keep your energy up and your cravings down. Low fat, and healthy fat options are also important in the management of SAD; research shows that omega-3 fats like those found in cold water fish such as salmon or mackerel, are known to regulate moods and reduce symptoms of depression and anxiety.
A daily multivitamin providing a complete balance of vitamins, minerals and cofactors such as antioxidants is also essential as insurance against nutrient deficiencies and oxidative stress, which may worsen existing symptoms. B vitamins and minerals such as magnesium and iron are especially important in those suffering from low energy, as these nutrients are essential for maintaining a healthy metabolism and for cellular energy production.
Other natural SAD remedies include using herbs or natural substances that specifically treat the symptoms of SAD. Some examples include St. John’s Wort, a clinically proven natural antidepressant; and melatonin, a natural hormone that helps to regulate sleep. Limiting caffeine and alcohol intake also seems to help reduce SAD symptoms; try choosing non-caffeinated herbal teas instead.
In addition to these nutritional guidelines, exercise can also significantly decrease SAD symptoms through many mechanisms. For example, jogging stimulates the production of dopamine, a feel good hormone in the brain. Walking outside on a nice brisk day, alone or with a friend is also a great way to reduce the winter blues. A yoga or dance class is a fun way to socialize while providing stress relief through active movement. On top of the stress-relieving and social benefits, exercising also increases energy levels, controls cravings, regulates sleep patterns and improves self esteem and overall well being.
It is important for anyone to practice a balanced lifestyle which emphasizes a healthy diet and exercise, so it comes as no surprise that these recommendations may be the answer for those suffering from SAD. Although the exact remedy for this disorder is still unknown, it seems that the correct balance of natural remedies, nutrients, exercise, stress-relieving activities can help anyone turn winter gloom into excitement for the holiday season.
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