4 steps to seasonal affective disorder (SAD) relief
When the days become shorter and darker in the fall and winter months, it’s no wonder many of us struggle with our mental health. If you experience mild depression, fatigue, oversleeping, overeating, carbohydrate cravings, irritation and loss of pleasure and interest in life, know that you are not alone: over 40 million North Americans struggle with a mood disorder at this time of the year known as seasonal affective disorder (SAD).
There are a number of factors that contribute to feeling low in the fall and winter, but the lack of sunlight is the most prominent. Not only does reduced sunlight disrupt the body’s circadian rhythm (or biological clock), it causes an imbalance in melatonin, which is one of the key players in sleep quality and mood. Further, it lowers serotonin levels, the brain chemical that affects mood and can cause feelings of depression.
You’ve likely heard the popular saying, “you are what you eat.” This can work in our favour when working to mitigate the impact of SAD, since we can use the potency of nutritious food to help bring us back into balance. Here’s how:
Optimize gut health
It might surprise you, but most of our serotonin is located in the gastrointestinal tract versus the brain. This is why optimizing our gut health is crucial for the production and regulation of serotonin. There are a few ways you can improve your gut health:
Take probiotics. These are the “good” bacteria that work in the intestinal tract. Probiotics help to reduce inflammation in the body which affects mood, release of neurotransmitters, cognitive function and ability to cope with stress.
Choose complex over simple carbohydrates. Foods like beans, oats, whole grains, yams and lentils allow for a slower, more consistent release of serotonin than pastries, white bread and dairy products, for example. When you combine complex carbohydrates with the amino acid called tryptophan, which exists in cocoa powder, cashews, chicken breast, turkey, beef, eggs, and fish, there is an increase in the availability of serotonin.
Eat whole foods. Gut health depends on fibre to help it get rid of any accumulated toxins or bad bacteria. It also helps us absorb and digest our food better. Up your intake of fibre-rich foods, such as fruit, veggies, nuts and seeds.
Incorporate natural supplements
While I always encourage my patients to get as much nutrition as they can from their diets, I recommend incorporating a few supplements to ensure that their bodies are getting the necessary vitamins and minerals to function optimally and combat the winter blues. Here are my suggestions:
Vitamin D - Research supports a connection between low vitamin D levels and SAD. Vitamin D, actually a hormone, needs UV B sun exposure in order to be processed in the body. I recommend a daily dose of at least 2000 IU of vitamin D3.
5-hydroxytryptophan (5-HTP) - This supplement is the precursor to serotonin, and when taken orally helps increase serotonin levels in the brain to alleviate many SAD symptoms.
B vitamins - Effective in helping maintain adequate serotonin levels, I recommend finding a B-complex supplement that contains all the essential B vitamins such as thiamin, riboflavin, niacin, B6, B12, folic acid and pantothenic acid (B5).
St. John’s Wort - This supplement has been shown to have a positive effect on serotonin, dopamine and melatonin, which helps to improve symptoms of SAD and depression. Although St. John’s Wort extract is effective on its own, when combined with light therapy there seems to be an even more significant improvement in symptoms of SAD and depression. Note: St. John’s Wort interacts with many medications so please seek the guidance of a licensed health care provider before taking this herb.
Melatonin - The body produces more melatonin when it is dark and decreases the production when it is light. Melatonin supplementation may relieve the symptoms of SAD because it increases brain melatonin levels as well as suppresses cortisol secretion. Take melatonin 30-45 minutes before bedtime.
Omega 3 fatty acids – Fish oils have been shown to be deficient in people who suffer from SAD. Omega-3s are important for all around brain function, inflammation, skin/hair/nails and heart health. Be sure to find a pharmaceutical grade omega-3 fatty acid free of all impurities and dose at least 800 mg of EPA/400 mg DHA per day.
Regulate blood sugar
Many foods can aggravate depression due to the way they alter our blood sugar levels. When we have inconsistent blood sugar levels, we have inconsistent moods. For example, many foods containing blood-sugar spiking refined sugars or white flours have a high glycemic index which causes insulin-dense fat cells to release inflammatory messages to the brain. This causes an altering of mood, followed by a sugar crash. Excessive amounts of foods with a high-glycemic index can produce what feels like a roller coaster of emotions. These mental highs and lows can result in fatigue, irritability, dizziness, insomnia, anxiety, poor concentration and even excessive thirst. Here are some ways to regulate your blood sugar levels:
Avoid excess caffeine, alcohol, refined sugars, white flour, white rice, and breakfast cereals.
Replace refined sugars with natural sugars, such as fruit, maple syrup or honey and eat in moderation.
Eat smaller and more frequent meals.
Incorporate healthy protein sources such as organic free-range meats, nuts, seeds and legumes in every meal.
Support your adrenal glands
Your adrenal glands are two small glands that sit on top of each kidney. These glands have a lot of responsibility; they control sleep, appetite, mood and the body’s ability to cope with stress. In some cases, SAD is caused by increased secretion of cortisol by the adrenal glands. Here’s how to nutritionally support the adrenal glands:
Incorporate adaptogenic herbs in your diet, such as Siberian ginseng, Rhodiola, and Ashwagandha. These herbs help your body naturally ‘adapt’ to stressors and bring your systems back into balance.
Boost your intake of B vitamins by eating more local fish, meat, eggs, and dark leafy greens.
Begin incorporating the above nutritional support recommendations for the relief of SAD. If your symptoms are more severe, and if you have questions or concerns about your mental health, please visit your local naturopathic doctor. Take care!