Lifestyle Tips to Help Combat Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of the year, typically during the fall and winter months when daylight hours are shorter. It is sometimes referred to as "winter depression" because it is most associated with the colder, darker months.
It’s important to note that SAD is a SUBTYPE of major depressive disorder that is characterized by recurrent episodes of depression in a seasonal pattern.
Key characteristics of SAD include:
1. Seasonal Pattern: SAD typically recurs at the same time each year. In the Northern hemisphere, SAD usually starts in the late fall or early winter and improves in the spring or early summer.
2. Symptoms: SAD symptoms are like those of major depressive disorder and can vary in severity. Common symptoms include low energy, oversleeping, weight gain, social withdrawal, feelings of hopelessness, and difficulty concentrating. Food fluctuations tend to mimic “hibernation” with increased snacking and cravings for carbohydrate rich foods.
3. Light Sensitivity: Reduced exposure to natural sunlight is often considered a significant factor in the development of SAD. It's thought that changes in light exposure may disrupt the body's internal biological clock and lead to mood disturbances.
4. Prevalence: SAD is more common in regions farther from the equator, where there are more significant changes in day length between seasons. It also tends to affect women more than men, although it can occur in both. Prevalence ranges from 1.5-9% depending on latitude.
It's important to note that some people can experience a milder form of seasonal mood changes, often referred to as the "winter blues," which may not meet the criteria for SAD.
If you or someone you know is experiencing symptoms of depression during a specific season, it's essential to seek help from a healthcare professional to determine the appropriate diagnosis and treatment options.
SAD and the Circadian Rhythm
Research shows a link between decreased sunlight and a change in circadian rhythm affecting both melatonin and serotonin levels. Serotonin is one major brain chemical that regulates your mood, and melatonin is produced in the evening to help induce sleep.
Cortisol signaling can also go array with sunlight changes. Cortisol normally rises with awakening in the morning. If it’s still dark when your cortisol rises and you awaken, you might feel sluggish during the day.
A shift in daily routine and circadian rhythm may disrupt the function of these messengers and create feelings of unease or changes in mood.
As days become shorter, fewer daylight hours and less sunlight in winter causes many people to feel out of sync with their circadian rhythm, or biological clock.
Many physiological functions follow a rhythm—meaning they cycle in a 24-hour period. This includes sleeping, waking, eating, the gut microbiome, immune system regulation, and the release of certain hormones.
This circadian rhythm is regulated by your genes, but it’s strongly influenced by environmental cues like changes in light and darkness. Cells in the retina of your eye respond to changes in light, and they signal parts of the brain which control your body’s natural rhythms.
Nutrition & SAD
Nutrition can play a role in managing SAD and its symptoms, as diet can affect mood and energy levels. While nutrition alone is not a substitute for professional treatment, it can be a complementary strategy to help alleviate some of the symptoms associated with SAD. Here are some dietary tips to consider:
Consume Mood-Boosting Nutrients:
Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts, may have mood-enhancing properties and could help combat depressive symptoms.
Complex Carbohydrates: Complex carbohydrates like whole grains, legumes, and vegetables can help stabilize blood sugar levels and provide a steady source of energy.
Vitamin D:
Since one of the contributing factors to SAD is reduced sunlight exposure, vitamin D levels may drop during the winter months. Consider consuming vitamin D-rich foods like fortified dairy products, egg yolks, and fatty fish.
Limit Sugar and Processed Foods:
Excessive consumption of sugary and highly processed foods can lead to energy spikes and crashes, affecting mood and energy levels. Try to limit your intake of these foods.
Hydration:
Staying well-hydrated is essential for overall well-being and can help maintain energy levels. Drink plenty of water and herbal teas throughout the day.
Balanced Diet:
Aim for a well-balanced diet that includes a variety of nutrient-dense foods. A variety of fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients for mood regulation.
Include complex carbohydrates from fruits, vegetables, legumes, and whole grains. Carbohydrates help carry tryptophan into the brain. Tryptophan is a precursor to serotonin.
Eat a protein-rich diet. Amino acids (such as tryptophan), which are the building blocks of protein, play an important role in the production of neurotransmitters.
Avoid Excessive Caffeine and Alcohol:
Caffeine and alcohol can disrupt sleep patterns and exacerbate symptoms of SAD. Try to limit your intake of these substances, especially in the afternoon and evening.
Meal Timing:
Some individuals with SAD may experience changes in appetite and sleep patterns. Try to maintain regular mealtimes and avoid skipping meals, which can help stabilize your mood and energy.
Nutritional Supplements & SAD
Nutritional supplements may be considered as part of a comprehensive treatment plan to manage SAD. Here are some supplements that have been suggested to potentially help with SAD:
Vitamin D: Low vitamin D levels have been linked to depression, low mood, and an increased likelihood of SAD. Unfortunately, vitamin D deficiency is highly prevalent with roughly 50-60% of US adults being deficient. Less sunlight exposure decreases levels even more. Anywhere from 80-90% of vitamin D comes from exposure to sunlight, and the remainder from diet.
Adequate levels of vitamin D are necessary for stabilizing mood, reducing inflammation, and maintaining immune health and cognition. (Learn more about The Importance of Vitamin D)
Omega-3 Fatty Acids: Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid), found in fish (and algae) oil supplements, may have mood-stabilizing and antidepressant effects. These supplements can be considered if you don't get enough omega-3s from your diet.
SAM-e: S-adenosyl-L-methionine (SAMe) is a compound found naturally in the body. SAMe helps produce and regulate hormones and maintain cell membranes. Taking supplemental SAM-e may increase the turnover of serotonin in the brain. It may also increase dopamine activity and inhibit the reuptake of norepinephrine. Because these neurotransmitters can play a role in depression, SAM-e may reduce depression symptoms in some people.
5-HTP: 5-hydroxytryptophan (5-HTP) can be converted to serotonin in the body. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation.
St. John's Wort: St. John's Wort is an herbal supplement that has been used to treat mild to moderate depression. Some individuals find it helpful for managing SAD symptoms, but it can interact with other medications, so consult with a healthcare professional before using it.
B Vitamins: B vitamins, particularly B6, B9 (folic acid), and B12, are involved in mood regulation and neurotransmitter synthesis.
Saffron: Some studies suggest that saffron may have antidepressant effects and could help with SAD symptoms.
Melatonin: Melatonin is a hormone that regulates sleep patterns. Some people with SAD experience disrupted sleep. Melatonin at low doses can help adjust the circadian rhythm.
CBD: By interacting with your endocannabinoid system, CBD actively boosts levels of serotonin and dopamine production in your brain. Taking CBD for seasonal affective disorder may help maintain emotional balance and mediate symptoms such as fatigue, anxiety, and depression.
L-Theanine: L-Theanine is an amino acid found in tea that may have calming and mood-enhancing effects. Some people find it helpful for managing stress and anxiety associated with SAD.
It's important to note that supplements should be taken under the supervision of a healthcare provider, as they can interact with medications and have potential side effects. Additionally, supplements are not a standalone treatment for SAD and should be part of a comprehensive treatment plan.
Lifestyle Changes & SAD
Lifestyle changes can be highly effective in managing Seasonal Affective Disorder (SAD) and alleviating its symptoms. These changes can help improve your mood, energy levels, and overall well-being during the fall and winter months. Here are some lifestyle adjustments to consider:
Light Therapy: Light therapy is a common and highly effective treatment for SAD. Exposing yourself to bright, full-spectrum light for a set amount of time each day can help regulate your body's internal clock and improve mood. Light therapy lamps are available for home use but should be used under the guidance of a healthcare provider.
Spend Time Outdoors: Make an effort to get outside during daylight hours, especially in the morning. Even on overcast days, natural light exposure can help improve mood and reset your body's internal clock. Take a walk, go for a run, or simply sit outside for a while.
Regular Exercise: Engaging in regular physical activity has been shown to reduce symptoms of depression, including those associated with SAD. Exercise can boost mood and energy levels, so find an activity you enjoy and make it a part of your routine.
Mindfulness and Relaxation Techniques: Practice stress-reduction techniques like mindfulness meditation, deep breathing exercises, or yoga. These can help manage anxiety and stress, which are common with SAD.
Social Support: Stay connected with friends and family. Isolation can worsen SAD symptoms, so make an effort to maintain social connections and seek support when needed.
Maintain a Regular Sleep Schedule: Consistent sleep patterns are important for mood regulation. Try to go to bed and wake up at the same time every day, even on weekends.
Create a Light and Cozy Environment: Improve the lighting in your home by using full-spectrum light bulbs, opening curtains during the day, and ensuring your living space is well-lit. Creating a warm and inviting environment can help improve your mood.
Plan for the Season: Anticipate the onset of SAD symptoms and make a seasonal plan. This may include scheduling enjoyable activities, arranging for social interactions, and ensuring you have the necessary support in place.
Consider Travel or Light Vacations: If possible, taking a vacation to a sunnier destination during the winter months may provide a temporary respite from SAD.
Seek Professional Help: If your symptoms are severe or if lifestyle changes alone do not provide relief, it's important to consult a mental health professional. They can recommend psychotherapy, medication, or other treatments tailored to your specific needs.