Dietary Tips to Fight Wintertime Depression

Ease Symptoms of Seasonal Affective Disorder with a Healthy Diet

Oct 10, 2009

The symptoms of Seasonal Affective Disorder (SAD) start in the fall and last into the winter months. Healthy food choices can play a part in easing the symptoms of SAD.

According to the American Academy of Family Physicians, nearly half a million people in the United States suffer from winter-onset depression and another 10 to 20 percent may experience mild symptoms of Seasonal Affective Disorder (SAD). Depending on the severity of symptoms, treatment recommendations for SAD may include light therapy, stress management, changing to a sunny climate, medication, and changes in diet.

Symptoms of Seasonal Affective Disorder

Those with wintertime SAD may experience any of the normal signs of depression, including:

Dietary Changes to Ease SAD Symptoms

Eating a small amount of complex carbohydrates at each meal and as a snack throughout the day will help manage intense cravings for carbohydrate-rich foods and help fight weight gain by boosting serotonin levels. Good sources of complex carbs include fruits and vegetables, whole grains, oatmeal, beans, and soup.

Research suggests omega-3 fatty acids can help to prevent symptoms of depression. Good sources of omega-3 fatty acids are fatty fish such as tuna, sardines, mackerel, and salmon. Plant-based sources of omega-3 fatty acids include flaxseeds, walnuts, pumpkin seeds, and oils such as flaxseed, soybean, and canola oil.

Eating foods rich in B vitamins may increase energy levels and also help improve concentration. Foods high in B vitamins include whole grains, spinach, broccoli, snapper, beets, and lentils.

Studies show that vitamin D deficiency may be a factor in poor mood. Since sunlight is limited during the winter months, eating foods rich in vitamin D or taking vitamin D supplements may ease the depressive symptoms associated with SAD. According to the National Institutes of Health, good sources of vitamin D include the flesh of fish such a tuna, mackerel, and tuna, but the richest sources of vitamin D are fortified foods. Milk and fortified cereals, orange juice, yogurt, and margarine are also good sources of vitamin D.

While diet plays a role in combating wintertime depression, diet is only one factor in the treatment of SAD. Light therapy and frequent exercise are just as important as making healthy dietary choices.

This article is intended for informational purposes only and is not meant to substitute professional advice. Anyone who is experiencing the symptoms of SAD or depression should consult with a physician.

Bourre, J.M. (2005). Dietary omega-3 fatty acids and psychiatry: mood, behaviour, stress, depression, dementia and aging. The Journal of Nutrition, Health & Aging, 9, 38.

Kovacs, J. (2008). "Foods That Boost Mood and Fight Holiday Weight Gain." Accessed October 10, 2009 from WebMD.com.

WebMD, LLC. (2008). "Seasonal Depression (Seasonal Affective Disorder)." Accessed October 10, 2009 from WebMD.com.

The copyright of the article Dietary Tips to Fight Wintertime Depression in Nutrition is owned by Jennifer Murray. Permission to republish Dietary Tips to Fight Wintertime Depression in print or online must be granted by the author in writing.