By Oltian Bullatovci
Have you felt gloomy since winter arrived this year? Have you started craving fatty foods? Have your energy levels changed? Do you feel burnt out?
If you’ve answered yes to the above, you may be experiencing Seasonal Affective Disorder (or Depressive disorder with a seasonal pattern according to DSM-5).
Seasonal Affective Disorder is a form of depression whereby people experience mood changes and symptoms similar to depression. The symptoms usually happen during the autumn and winter months when there is less sunlight and usually improve with the arrival of spring. It is said that women are more likely to experience than men and people in the Northern hemisphere of the globe are more likely to experience such symptoms.
Let’s get into the nitty-gritty of being SAD.
In SAD, there’s a strong relationship with the circadian rhythm, the internal clock that keeps your body in tune with the rising and setting of the sun. The hypothalamus, located at the base of the brain, contains the suprachiasmatic nucleus (SCN), a group of neurons crucial for regulating the circadian rhythm. These neurons receive light information from optic nerves and transmit it to the pineal gland, a cone-shaped structure near the hypothalamus. In response to darkness, the pineal gland releases melatonin, a hormone related to serotonin, promoting lower heart rate and body temperature to induce sleep. Conversely, in light conditions, melatonin release stops, leading to increased heart rate and body temperature, promoting wakefulness.
A potential risk factor for seasonal depressive disorder is a sleep phase delay, where inadequate melatonin production at night occurs. This can result from factors such as reduced sensitivity to light changes, communication issues between the retina and hypothalamus, and exposure to external light sources, including late-night computer use. A sleep phase delay can disrupt the standard 24 to 25-hour internal clock, causing difficulties in falling asleep until many hours after waking up. Adjusting to the winter's late sunrises and early sunsets, especially in higher latitudes, can be challenging.
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Now that we’ve got an idea of how SAD may be caused, let’s look at symptoms to be aware of:
Feeling sad or having a depressed mood
Loss of interest or pleasure in activities once enjoyed
Changes in appetite; usually eating more, craving carbohydrates
Change in sleep; usually sleeping too much
Loss of energy or increased fatigue despite increased sleep hours Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (these actions must be severe enough to be observable to others)
Feeling worthless or guilty
Difficulty thinking, concentrating, or making decisions
Thoughts of death or suicide
Treatment
Once you've spotted those signs, it's time to bust out the coping skills and preventive tricks. Mix and match different techniques to sail through the seasonal switcheroo and boost your well-being.
Vitamin D, primarily produced in the skin in response to sunlight, tends to be lower in winter and at higher latitudes. This deficiency is linked to low mood, potentially contributing to SAD. It is now recommended, especially for those dealing with SAD, to supplement with vitamin D during winter. Opt for a supplement containing vitamin D3 (cholecalciferol), the natural form produced in the skin in response to sunlight. Food sources of vitamin D include:
Beef
Lamb
Whole eggs
Pork chops
Egg yolk
Salmon
Herring
Exercise is a well-known natural anti-depressant; and you can enhance these effects by exercising outdoors to maximise your exposure to daylight at the same time. Getting out for a walk first thing in the morning is a great way to reset your body clock, whilst also getting some exercise.
People tend to crave sugary carbohydrates when they feel depressed and sluggish, however it’s best to avoid these foods if you can. Instead focus on a diet rich in whole-grains, beneficial fats found in nuts, seeds and oily fish, and plenty of high quality protein such as lean meat, fish, nuts, seeds, beans, chickpeas and lentils. Your body makes feel-good neurotransmitters such as serotonin from protein foods so ensuring a steady supply is vital if you’re feeling low.
A vital nutrient that is low in Western diets is magnesium. This mineral is essential for a balanced mood and energy production, so if you’re feeling sluggish then definitely consider getting more magnesium in your diet. Good food sources of magnesium include:
Green vegetables
Pulses and whole grain cereals
Meat
Increase omega-3 foods such as oily fish as research has shown that EPA (eicosapentaenoic acid) may help with depressive symptoms. When considering omega-3, opt for a supplement with a high ratio of EPA:DHA.
Avoid stressful situations and take steps to manage stress
Be active
Take control
Connect with people
Have some “me time”
Challenge yourself
Avoid unhealthy habits
Help other people
Work smarter, not harder
Try writing down 3 things that went well, or for which you're grateful, at the end of every day.
SAD can be experienced by anyone. It’s a documented condition that can require intervention by a health professional. If you think you might have SAD, contact a GP. Getting professional help when you need it is really important. Your GP will be able to look at your own personal situation and suggest treatments options that are right for you.
One final note, If your mood is extremely low or you’re having suicidal thoughts, call the Samaritans helpline on 116 123 to talk to someone immediately.
References:
Rachel Bartholomew. Can Nutrition Help Seasonal Affective Disorder S.A.D? [Internet]. Can Nutrition Help Seasonal Affective Disorder S.A.D? 2019. Available from: https://www.nutriadvanced.co.uk/news/ can-nutrition-help-s-a-d/
Osmosis.org. Major depressive disorder with seasonal pattern [Internet]. Major depressive disorder with seasonal pattern. 2024. Available from: https://www.osmosis.org/learn/ Major_depressive_disorder_with_seasonal_pattern
NHS. Overview - Seasonal affective disorder (SAD) [Internet]. Overview - Seasonal affective disorder (SAD). 2024. Available from: https://www.nhs.uk/mental-health/conditions/seasonal-affectivedisorder-sad/overview/
Joan Webster-Gandy, Angela Madden, Michelle Holdsworth, editors. Oxford Handbook of Nutrition and Dietetics. Second Edition. Oxford Medical Publications; 818 p.
Fatmata Kamara. Six self-help tips for seasonal affective disorder (SAD). BUPA [Internet]. 2022 Oct 4; Available from: https:// www.bupa.co.uk/newsroom/ourviews/seasonal-affective-disorder
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