Bach Seat

It is winter the winter solstice in North America. The days are short. The temperature is low. People’s moods are blue. That is because many people have a natural connection between emotions and the weather. The connection has been celebrated in England at Stonehenge. The link between weather and emotions can develop into a condition physiologists call seasonal affective disorder, or SAD.

Symptoms of SAD

Susan Albers, a psychologist with the Cleveland Clinic told WTOP that SAD typically manifests as,

Feeling blue or depressed during the winter months. The symptoms appear to be similar to depression but in a milder form and often pass when the season changes again.

Symptoms may include:

• Feeling sad or down.
• Feeling unmotivated.
• Experiencing shifts in your normal sleeping patterns.
• Experiencing changes in appetite.
• Losing interest in things you previously enjoyed.
• Having difficulty focusing or concentrating.
• Having low energy.
• Experiencing a sudden increase in emotional eating.

Those suffering from SAD report, “…I’m just feeling really down. I’m having a hard time getting up in the morning. I just don’t feel like doing anything.”

What Causes SAD?

According to the American Psychiatric Association, SAD affects about 5% of Americans. Symptoms usually lasts for about 40% of the year. But it’s unclear exactly why it occurs and why some people experience it while others don’t. Dr. Samar McCutcheon, with Ohio State University says that fluctuations in the balance of neurotransmitters in the brain can affect your moods. He explains:

… the causes of winter depression including changes to circadian rhythms that occur with seasonal variations in sunlight, genetic risk and biochemical changes to the levels and processing of serotonin and melatonin in the brain…

Stress can also bring on SAD. Cleveland Clinic’s Albers reports that, “... people who are experiencing stress or a significant change in their lives. These conditions also impact your serotonin levels, which are the feel-good chemicals in the brain.”

Dr. Paul Nestadt, at Johns Hopkins says that how we eat during the winter can be both a trigger and a result of SAD, “We tend to eat more carbohydrates.” Comfort food may be what you are craving during the winter. But reaching for that mac and cheese might actually be contributing to your feelings of seasonal affective disorder. Dr. Albers explains:

… a 2020 study indicated that people who start to feel the blues during the fall due to shorter days, also have a significant change in their eating habits. They also demonstrate a higher frequency of binge and emotional eating, more cravings for starchy food and high-fiber foods.

Eating right can improve symptoms

Dr. Albers recommends her patients change their diet to help combat SAD. Eat more of the following items to fight SAD:

• Foods rich in omega-3 fatty acids. Foods such as wild salmon, pasture-raised eggs and walnuts are rich sources of omega-3 fatty acids, which can support mood.
• Herbal teas. Chai teas that also contain spices like cinnamon and ginger can lend a sense of warmth and comfort that may be soothing if you’re not feeling so great. And it’s delicious.
• Cinnamon.  Dr. Albers says, “Cinnamon is clinically shown to help regulate your blood sugar, which ultimately can assist you in avoiding spikes in your blood sugar, which can lead to craving sugary foods … the scent of cinnamon is calming.”
• Fresh produce and a balanced diet. During the winter months, eat a balanced diet. Be sure to include good fats like avocados, nuts and olive oil. These fats can help you feel fuller longer and may discourage overeating or carbohydrate cravings.
• High-fiber foods. Dr. Nestadt says, “It’s important to have a high-fiber diet because of its anti-inflammatory properties … We think that some types of depression might be fueled by inflammatory processes.”
• Carbohydrates that are also high in fiber. When you are craving carbs, make sure you eat carbs high in fiber. Whole grains, fresh fruit and fresh vegetables are high in fiber. Fiber helps regulate blood sugar and can keep you feeling fuller longer, preventing overeating.
• Fermented foods.  People who have increased ‘bad bacteria’ in their gut have higher levels of depression and anxiety. Studies have shown that probiotics can help increase the level of ‘good bacteria.’ Eating fermented foods such as pickles, yogurt, kombucha and sauerkraut can increase ‘good bacteria’ in your gut.
• Root vegetables. Root vegetables are high in fiber and full of vitamins. Vegies like sweet potatoes have complex carbohydrates which break down slowly help keep your blood sugar stable. Other root vegetables like onions, beets and carrots are also good additions to your winter diet.
• Pumpkin seeds. After you have carved your Halloween jack o’ lantern, save and roast the pumpkin seeds. They are loaded with magnesium. Magnesium may help improve mood. “Research has shown that people who have low magnesium also experience a great deal of anxiety because magnesium helps bind to receptors that are calming,” Dr. Albers says. Other foods high in magnesium include leafy greens, nuts and beans.
• Serotonin-boosting foods. The Cleveland Clinic doctor recommends adding foods that contain tryptophan. Tryptophan can help boost serotonin levels in the body. Good sources of tryptophan include nuts, eggs, cheese, turkey, pineapple and salmon.

Vitamin D fights the winter blues

Vitamin D is an essential nutrient has been shown to support mood. It also supports bone and immune system health, reduces inflammation and may even lower risk for certain kinds of cancer. Your body actually makes vitamin D in your skin when it’s exposed to sunlight. However, most people in North America stay inside during the winter, making it more challenging to make sure you’re getting enough. One study suggests that more than 18% of people have a vitamin D deficiency.

Dr. Nestadt explains that getting enough vitamin D can be helpful for addressing depressive symptoms in the winter months. He says, “there’s an association with low vitamin D levels and lower mood.” Adjusting your diet to make sure you are getting vitamin D from the foods you eat might go a long way toward a better mood. Vitamin D is present in a variety of foods:

• Salmon and other fatty fish such as herring and sardines.
• Canned tuna.
• Mushrooms.
• Egg yolks.
• Fortified foods, such as milk, plant-based milks, cereal and orange juice.

Treatments for SAD

There are a number of lifestyle changes that can help treat SAD.  Some activities that can help boost your mood when you’re feeling down this winter include:

• Engage in regular cardiovascular exercise. Dr. Albers notes that keeping up with your exercise routine, during the winter can improve symptoms. “Unfortunately …  When it gets dark early, people often skip their evening walk or feel unmotivated to go to the gym. This decrease in exercise can exacerbate SAD.”
• Sleep. Exercise can be very helpful but getting on a good sleep schedule may be even more so. Dr. McCutcheon recommends having a set bedtime and wake-up time. Other tips for getting better sleep include:
  • Creating a cool, dark place for sleeping beyond the reach of electronics and the stresses of the outside world.
  • Avoiding naps during the day, as they can negatively impact your ability to sleep soundly during the night.
  • Avoiding alcohol and sleeping medications.
  • Using a light box. A bright light in the morning to help you fully wake up when it’s time to get up. This can help to reset your circadian rhythms.
• Listen to uplifting music.
• Go on winter vacation to a sunnier, warmer climate.
• Staying connected to friends and family. McCutcheon says, “… It can also be very helpful to … avoid the social isolation that can occur with winter depression.”
• Talk to Someone Albers says. “If left untreated, SAD can unfortunately spiral into depression. Therefore, it’s important to take it seriously and treat it early.”
  
  

How you can help Ukraine!

Related article

• Doctor explains why sleeping naked can help combat Seasonal Affective Disorder (The Mirror)

Ralph Bach has been in IT long enough to know better and has blogged from his Bach Seat about IT, careers, and anything else that catches his attention since 2005. You can follow him on LinkedIn, Facebook, and Twitter. Email the Bach Seat here.