Seasonal Affective Disorder (SAD) is a type of depression that affects millions of people worldwide. It typically occurs during the fall and winter months when there is less sunlight. While there are several treatments available such as psychotherapy and light therapies there are also dietary changes that can help alleviate the symptoms of SAD. In this blog post, we will discuss some of the foods that you should include in your diet to help combat the effects of SAD.
Vitamin D Rich Foods
Vitamin D helps regulate mood and is essential in the production of serotonin which is a neurotransmitter that helps promote feelings of happiness and well-being. Foods rich in Vitamin D include fatty fish such as salmon, tuna and mackerel, fortified foods such as cereals, orange juice and milk. You can also get vitamin D from sunlight, so be sure to spend some time outside during the day especially during the winter months when sunlight is limited.
Complex Carbohydrates
Foods high in complex carbohydrates helps increase the production of serotonin, and also provide a slow release of energy. These foods include whole-grain bread, pasta, brown rice, legumes, fruits and vegetables. Complex carbohydrates are also rich in fiber which helps keep you feeling full for longer and helps regulate blood sugar levels.
Omega-3 Fatty Acids
Omega-3 Fatty acids help reduce inflammation in the body which can lead to depression. Foods high in omega-3 fatty acids include fatty fish such as salmon, sardines and herring, chia seeds, flaxseeds, and walnuts.
Dark Chocolate
Dark chocolate is rich in flavonoids, which help improve blood flow to the brain, providing a feeling of well-being. It also contains phenylethylamine, which is a neurotransmitter that helps increase feelings of happiness and pleasure.
Probiotic-rich Foods
Probiotics help improve gut health, which is linked to improved mood. Foods rich in probiotics include yogurt, kefir, kimchi, and sauerkraut. These foods help increase the production of serotonin, which helps improve mood and reduce feelings of anxiety.
Incorporating the foods mentioned above into your diet can help alleviate the symptoms of Seasonal Affective Disorder. By consuming vitamin D rich foods, complex carbohydrates, omega-3 fatty acids, dark chocolate, and probiotics, you can help regulate mood, increase energy levels, and reduce inflammation in the body. There are also foods that should be avoided with seasonal affective disorder too. Remember that while dietary changes can help alleviate the symptoms of SAD, it is important to talk to a licensed healthcare provider, such as a naturopathic doctor and a nutritionist, to properly address and manage your condition. Also, consider incorporating physical activity into your routine to help seasonal affective disorder!
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!
