Seasonal Affective Disorder, or SAD, is basically a type of depression that is triggered by a change in season, and typically begins and ends around the same time each year. This condition is quite common among women. However, men can also suffer from SAD, which can also be referred to as winter blues or winter blues, as it commonly occurs during the winter months.
The main symptoms include low self-esteem, fatigue, anxiety, sadness, panic attacks, and obsession or irritability over small things. People with SAD may also experience trouble sleeping due to a lack of serotonin. Serotonin is the main chemical in the body that improves mood and regulates feelings of well-being, happiness and hunger.
So if you’re feeling sad or feel like being alone in your room during the cold winter months, you’re probably dealing with seasonal affective depression. While treatments for seasonal affective disorder include medication, exercise, talk, and light therapy, certain foods can potentially help combat this condition. Yes, you heard that right: Various foods can improve your mood, make you less irritable, and generally help you feel happy and energetic.
Foods to help with seasonal affective disorder
Here’s a look at some of the most amazing food options to include in your diet to combat seasonal affective disorder:
Berry
Berries like raspberries, strawberries, and blueberries are among some great foods that help prevent cortisol release and help with SAD.
When you’re stressed, cortisol is directed to the region of the brain that provides emotional responses and stores memories, making you feel more sad and anxious. Eating berries when under stress can prevent cortisol levels from rising, which helps control emotions.
Omega-3 fatty acid
Omega-3 fatty acids are another great option to combat seasonal affective disorder.
The foods that contain the highest levels of omega-3 fatty acids are walnuts, salmon, and flaxseeds. Studies suggest that eating foods with omega-3 fatty acids can improve mood and reduce the chances of experiencing symptoms of depression.
lean protein
Lean proteins like lean beef, plain Greek yogurt, and white-fleshed fish consist of amino acids that can boost your mood and make you happy. Lean proteins are also one of the best sources of energy, which you will surely need when you have winter stress or depression.
whole grain
Whole grain foods like bread, pasta, and rice are loaded with folic acid and can help manage symptoms of seasonal affective disorder. Studies suggest that eating whole grains can reduce mood swings and help you fight stress.
green leafy vegetable
Dark green leafy vegetables like kale, spinach, collards, bok choy, and mustard greens are loaded with B vitamins and are helpful in combating symptoms of seasonal affective disorder.
These vegetables are very important for optimal brain function and are also considered the best for increasing energy level. Leafy greens like the ones mentioned here can be eaten raw, cooked with other vegetables, or eaten as garnishes.
While eating the foods mentioned above can reduce the symptoms of seasonal affective disorder, exercising and communicating with loved ones can also go a long way.
It is also important to note that dietary changes should always be made under the supervision of a doctor, especially if you are taking any type of medication. Therefore, for a more worthy change of results in your condition, see a doctor and discuss what options would be safe for you.