After the sunny, active days of summer, most of us look forward to the cool months ahead. And while fall and winter can be just as fun-filled as their warmer seasonal counterparts, 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 with symptoms including lethargy, craving for sugary foods and sleep problems and an example of how this seasonal change can negatively affect our overall health and wellness. It affects women more often than men, most being between the ages of 20 and 40. If the short, dark days are getting you down, 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 to brighten up your days through the cold season by eating delicious, healthy foods – and give the term “comfort food” a whole new meaning!
The winter blues are primarily caused by unstable melatonin levels, a hormone produced during sleep, and serotonin, a neurotransmitter responsible for mood, hunger, and sleep. As the days become shorter and the hours of sunlight decrease, sufferers of the winter blues experience changes in their mood, energy level, and ability to concentrate. Although the winter blues are not as severe as long-term depression, they can change the way a person thinks, reacts, and deals with everyday challenges.
Managing SAD Symptoms through Diet
Many people who suffer from the winter blues crave junk food and soft drinks as the days get shorter. The reason they want to indulge in high-sugar foods is because carbohydrates are often effective in increasing serotonin levels in the brain. 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. 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. A hearty bowl of oatmeal with flax and fresh fruit is an excellent low glycemic breakfast and a solid start to the day. It 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.
In fact, carbohydrates trigger the release of insulin into the blood stream, which clears all the amino acids from the blood, except tryptophan which is the precursor to more than one neurotransmitter including serotonin. When competitors are out of the way, the tryptophan floods the brain, where it's converted to serotonin. Whole-grain breads, crackers, pasta, rice, cereal, and fruit all have the potential to increase the serotonin level. Our body doesn't get serotonin from foods, but makes serotonin from tryptophan. You may be able to increase levels of tryptophan by eating foods like breads, pastas, candy ... but wait! That's no good. It may temporarily help if you're depressed, but it's not going to really help in the long run. Try walnuts, almonds, sesame or pumpkin seeds, black eyed-peas, and cheddar or swiss cheese that are somewhat healthier. Dried fruit like raisins, dates and apricots are all great additions, too. Yes, grandma is right - drink a glass of warm milk before going to bed!
Taking vitamin D supplements or eating vitamin D rich foods (such as fish, milk, grains, and eggs) may help restore the balance in your body and brain as with less sun in your day, the lack of vitamin D can affect your mood.
Remember that eating healthy all the time is a great cure for more than you think!
B vitamins and minerals such as magnesium and iron are especially important to those suffering from low energy, as these nutrients are essential for maintaining a healthy metabolism and for cellular energy production. Good sources of B vitamins include avocados, eggs, lentils, meat, yeast and whole grains.
Research has found that low levels of folate are associated with depression. This may be because it has a negative effect on serotonin levels and serotonin is a key neurotransmitter for mood. Folate is found in leafy green vegetables, chick peas and oranges.
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 significantly decrease SAD symptoms. Thus, eating well, getting regular exercise and having a good laugh with friends and family are the key to having a happy, healthy winter.
Enjoy the following recipe of coleslaw accompanied with whole grain bread and any soup to boost your mood and feel elated:
Coleslaw
- 1 1/2 cups low fat mayonnaise
- 1/2 cup white vinegar
- 1/3 cup brown sugar/honey
- 1 tablespoon celery seeds
- salt and pepper to taste
- 1 head green cabbage
- 2 carrots, finely grated
In a bowl, blend vinegar, sugar, celery seed, and salt and pepper. Mix well.
In a large bowl, combine the cabbage and carrots. Pour the dressing over the mix.
