Seasonal affective disorder, or SAD, is basically a type of depression that is triggered by the change of season and usually starts and ends at the same time each year. This condition is quite common among women. However, men can also suffer from SAD, which can also be called winter depression or winter blues, as it usually occurs during the winter months.
Main symptoms include low self-esteem, fatigue, anxiety, sadness, panic attacks, and being obsessive or irritable over small things. People with SAD may also have trouble sleeping due to a lack of serotonin. Serotonin is the primary mood-enhancing chemical in the body that regulates feelings of well-being, happiness and hunger.
So if you are sad or want to stay alone in your room during the cold winter months, chances are it could be seasonal affective depression. While treatments for seasonal affective disorder include medication, exercise, talk, and light therapy, certain foods can potentially help combat the condition. Yes, you heard right – several foods can improve your mood, make you less irritable and generally help you feel happy and energetic.
Foods that help with seasonal affective disorder
Here’s a look at some of the most amazing food options you can include in your diet to combat seasonal affective disorder:
Berry
Berries like raspberries, strawberries and blueberries are one of the great foods that help prevent the release of cortisol and help with AS.
When you’re stressed, cortisol is directed toward the part of the brain that provides emotional responses and stores memories, making you sadder and more anxious. Eating berries when you’re stressed can prevent cortisol levels from rising, which helps control your emotions.
Omega-3 fatty acid
Omega-3 fatty acids are another great option to combat seasonal affective disorder.
Foods that contain the most omega-3 fatty acids are walnuts, salmon and flax seeds. Studies show that eating foods with omega-3 fatty acids can improve mood and reduce the chances of developing depressive symptoms.
Lean proteins
Lean proteins such as lean beef, plain Greek yogurt, and white fish contain amino acids that can positively improve your mood and make you happy. Lean proteins are also one of the best sources of energy that you will definitely need in times of stress or winter depression.
Whole grain
Whole grain foods like bread, pasta and rice are full of folate and can help manage the symptoms of seasonal affective disorder. Studies show that eating whole grains can reduce mood swings and help fight stress.
Green leafy vegetables
Dark green leafy vegetables such as kale, spinach, chard, bok choy, and mustard greens are packed with B vitamins and help fight the symptoms of seasonal affective disorder.
This vegetable is very important for the optimal functioning of the brain and is also considered the best for raising energy levels. Leafy greens such as those mentioned here can be eaten raw, cooked with other vegetables or consumed as a side dish.
While eating the foods mentioned above can lead to a reduction in seasonal affective disorder symptoms, exercise and communication with your loved ones can also be very beneficial.
It is also important to note that dietary changes should always be made under the supervision of a physician, especially if you are taking any medications. So, for more results and a valuable change in your condition, see your doctor and discuss what options would be safe for you.