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Nutrition for Seasonal Depression

When we think about nutrition and its effect on us we tend to think of only physical effects and symptoms.  However, nutrition can be used very effectively to help certain mood disorders such as seasonal depression.  Any person who has struggled with depression knows how it feels, sometimes to be incapacitated for days unable to do daily chores and experience complete lack of motivation.  For anyone trying to pursue a fulfilling life these feelings can definitely get in the way of reaching their goals.  Seasonal depression or SAD (usually brought on by fall and lasts through winter) is experienced by about 10% of the population in North America.  Younger people and women have the highest risk, and the age of onset is usually in the 20s or 30s.  During the winter months most SAD sufferers experience depression, poor concentration and a significant increase in appetite and weight gain. They may also experience extreme tiredness and sleep more then usual.   

The Nutrition link:

Nutrition can work great for mild depression however if you or someone you know has severe depression or thoughts of self harm please consult a doctor right away.  Having a support system where there is always someone you or they can call if thoughts of suicide or major depression set in is also very important. 

Low levels of the neurotransmitter serotonin have been linked to depression.  Consuming foods rich in carbohydrates can increase serotonin.  This may be why so many people with SAD experience cravings for sweet and starchy foods.  Make sure though that the person experiencing depression is consuming wholesome grains such as quinoa or brown rice rather then simple carbohydrates such as white bread and pastries.  Also, reducing or even avoiding processed sugar in the diet can show significant results in itself.  This will also help a person with a blood sugar imbalance as well.  Most people with even mild depression are experiencing trouble with a blood sugar imbalance.  Following a diet plan that consists of regular small meals throughout the day, eating breakfast, adding good quality protein to meals and snacks and reducing simple carbohydrates and sugar consumption can rebalance blood sugar levels in the body.

Other foods that may help are foods rich in the amino acid tryptophan as it is needed to make serotonin in the body.   Foods rich in tryptophan are chicken, turkey, figs, seaweed, sunflower seeds and yogurt. Certain nutrients such as B3, B6, C, folic acid, biotin and zinc are also needed for the conversion of tryptophan into serotonin so checking for nutrient deficiencies is also important. 

Studies have shown that when bright light hits the back of the eye it can raise dopamine levels, another important neurotransmitter.  So getting enough sunlight can improve alertness and concentration.  Try to get about 15-20 mins. (more if you’re dark skinned, less if you’re fair skinned) of sun exposure daily.  If the cause of the depression is lack of light, going for 15 minute daily walks with some skin exposed i.e. face or arms can really help to relieve depression.

Other ways to help get through the winter blues are a good enjoyable exercise program and learning stress management techniques.