As the days get shorter and the temperature cools, it is normal to occasionally feel a bit down and lethargic. However, for some people, a feeling of dread can accompany the onset of the autumn and winter months. For S.A.D sufferers, the changing seasons can bring about a significant change in mood, involving feelings of anxiety and despair debilitating enough to affect day-to-day functions. In this article, qualified nutritionist and wellbeing expert, Yvonne Wake, explains how nutrition and lifestyle can help S.A.D sufferers.
WORDS YVONNE WAKE, BSc MSC REG
Seasonal Affective Disorder (S.A.D) is a real disorder affecting around 6% of the UK population. Although there is still much to learn, for some time it was not fully understood and seemed like a winter depression caused by cold and dark winter nights. As it stands, S.A.D sufferers have been offered medications, light therapy (phototherapy) and psychotherapy. However, these may not always be the answer.
Nutritional intake and lifestyle are two important considerations for preventing S.A.D. The inclusion of serotonin, tryptophan, melatonin and vitamin D3 are most certainly at the top of the list. There is great awareness today on the benefits of nutrients, vitamins and minerals (with information getting stronger all the time), but it’s not always obvious to know how we can include these important ingredients into our daily life.
The effects of Serotonin
Serotonin is a neurotransmitter that is primarily located in three areas of the body – the central nervous system, the gastrointestinal tract and the blood platelets. The most well-known production of serotonin through the skin is sunshine, which may explain the popular appeal of sunbathing, summer travels, being outdoors and increase in happiness during the summer months. Serotonin is made from the amino acid tryptophan, so it is essential that a good supply of tryptophan is present in the diet to optimise production. A deficiency of tryptophan can compromise production, leading to symptoms of depression, anxiety and irritability. To increase tryptophan in your everyday life, try ingesting foods like bananas, pineapples, plums, turkey, and milk.
Increasing Vitamin D
We also know that direct sunlight on the skin when outdoors helps the body creates vitamin D, which is disrupted when the days are darker. Vitamin D3 helps to convert tryptophan into serotonin and low levels can interfere with production. Vitamin D isn’t naturally found in many foods, but it is present in a lot of fortified foods such as cereals. We can find it naturally in eggs and fatty fish (such as Salmon, Mackerel, and Sardines). As fish is also an excellent source of omega 3, it would be advisable to consume these at least twice a week to increase serotonin levels.
Nutritional changes
While there is good reason for us all to eat a mainly plant-based diet; freshly cooked from scratched using all the different kinds of vegetables; keeping away from highly processed foods; and limiting high sugar foods, it is especially important for those suffering with S.A.D. By including vitamin-rich foods such as lentils, beans, whole grains, root vegetables, lean white meats, fatty-fish and dairy, and swapping out foods like white bread, pastries, cakes and biscuits, converts carbs into fuel, increasing the production of serotonin and tryptophan.
These changes in nutritional intake are just some alternative solutions for preventing S.A.D. Making this type of dietary change, combined with being outdoors and exposing our bodies to sunlight, increasing Vitamin D, can often bring about more energy and better sleeping patterns which battle common symptoms of S.A.D. A recent study by JAMA Psychiatry suggests people are 26% less likely to become depressed with regular physical activity. Any type of exercise – especially aerobic, yoga, and meditation – stimulates the release of the endorphin’s serotonin, dopamine and norepinephrine – which are all mood regulators.
Looking at dietary intake, including the specific foods discussed, as well as incorporating at least 30 minutes of movement into everyday life, encourages the brain to produce those good mood enhancing chemicals. These are each great tools to help prevent S.A.D and promote a general boost in mood and energy as we venture into the colder, darker months. It’s certainly worth a try.
References:
www.ncbi.nlm.nih.gov/pubmed/16648247
www.ncbi.nlm.nih.gov/pmc/articles/pmc3779905/
www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood
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