Seasonal Affective Disorder (SAD) affects many people every year, especially during the winter months. Symptoms of SAD include feeling depressed, tired and irritable as well as changes in appetite and sleep patterns. While there are many ways to manage SAD including light therapy, exercise and psychotherapy, diet plays an important role as well. Certain foods can actually make symptoms worse, while others can help alleviate them. In this blog post, we’ll focus on foods that you should avoid with SAD, and what you can eat instead to feel better.
Processed Foods: Processed foods, such as fast food, candy, and pre-packaged meals, are full of artificial preservatives, colors, and flavors. They can have a negative impact on your mental health as well as physical health. These foods can cause inflammation in the body, leading to symptoms such as fatigue, brain fog, and depression. Instead, choose fresh, whole foods, such as fruits, vegetables, lean proteins, and whole grains. These foods contain important nutrients that can help support your mood and overall health.
High-Sugar Foods: Foods that are high in sugar, such as candy, soda, and baked goods, can cause a spike in blood sugar levels followed by a crash. This can lead to symptoms such as fatigue and mood swings. Instead, choose foods that are naturally sweet, such as fruits, sweet potatoes, and carrots. These foods contain fiber and other nutrients that help regulate blood sugar levels and support healthy digestion.
Alcohol: While alcohol can provide a temporary feeling of relaxation, it can actually cause more harm than good. Alcohol is a depressant, meaning it can worsen depression symptoms and disrupt sleep patterns. It can also affect the balance of neurotransmitters in the brain, leading to feelings of anxiety and irritability. Instead, opt for herbal teas, such as chamomile or valerian, which can help promote relaxation and improve sleep quality.
High-Fat Foods: Foods that are high in saturated and trans fats, such as fried foods and processed meats, can increase inflammation in the body and worsen SAD symptoms. Instead, choose lean proteins, such as fish and chicken, and healthy fats, such as avocados and nuts. These foods can help support brain health and reduce inflammation in the body.
Caffeine: While caffeine can provide a temporary boost of energy, it can also disrupt sleep patterns and cause anxiety and irritability. For those with SAD, it’s important to maintain a regular sleep schedule and avoid anything that might disrupt it. Instead, opt for herbal teas or water with lemon, which can help wake you up and provide a feeling of hydration without the negative effects of caffeine.
While diet is just one part of managing SAD, making certain changes can have a big impact on your overall mental health and wellbeing. By avoiding processed and high-sugar foods, limiting alcohol and high-fat foods, and reducing caffeine, you can support healthy brain function and reduce inflammation in the body. Instead, choose fresh, whole foods for seasonal affective disorder, lean proteins, healthy fats, and herbal teas to help support your mood and mental health throughout the winter months. It may also be beneficial to get out and exercise for seasonal affective disorder. Even if it is snowy outside, grab your boots and try to walk for 15 minutes. See the difference!
And as always, it’s important to work with a naturopathic doctor and dietitian to ensure that you are meeting your specific nutritional needs.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with a Kitchener dietitian at CARESPACE. We are happy to listen and are here to help!
