8 diet and lifestyle tips to ease winter depression (SAD)

8 Diet and Lifestyle Tips to Ease Winter Depression (SAD)

With the clocks now having gone back an hour, and the days seeming to rapidly be getting shorter, the long summer days feel such a long way away.

Everything can feel like it happens in the dark, from getting up in the morning to returning from work. It can feel relentless as we progress through the winter months and as if there are simply not enough hours in the day.

Feeling a little low about all of this is normal, however, some people can experience prolonged low mood during the winter months, and this is known as seasonal affective disorder (SAD).

Although sometimes trivialised, SAD is a recognised mood disorder that can cause significant distress and disruption to daily life. It is characterised by depressive symptoms that occur at a specific time of year (usually autumn/winter) with full remission at other times of year (usually spring/summer). This can mean people experiencing SAD may have symptoms for almost half the year, hugely impacting wellbeing.

Signs and symptoms of SAD include:

  • A persistent low mood
  • Reduced interest in normal everyday activities
  • Feeling irritable,
  • Feelings of despair, guilt and worthlessness
  • Feeling tired and sleepy during the day
  • Sleeping for longer than normal and finding it hard to get up in the morning
  • Craving carbohydrates and gaining weight

Why do I get depressed in winter?

There is no recognised single cause of SAD, but it is likely that a reduction in sunlight exposure is a major contributing factor.

This might be because sunlight impacts the body clock, production of the sleep hormone melatonin, and the feel-good neurotransmitter, serotonin (which is also involved in sleep). Body clock disruption and sleep impairment can have a significant negative impact on mental health.

Possible other risk factors for SAD include:

  • Having a family history of SAD or other mood disorders
  • Being female
  • Stress
  • living further away from the equator (e.g. the UK)
  • Being a younger adult (18 to 30 years of age)

Diet & nutrition tips to help SAD:

EAT ADEQUATE PROTEIN – although it is common to crave sugary and stodgy carbohydrates (such as cakes, white bread, potatoes, sugary comfort foods), this can make mood worse long term and it is best to avoid them if possible. Instead, aim to focus on eating quality protein such as chicken, fish, lean meat, nuts, bean, and pulses.  Proteins form the building blocks for hormones and neurotransmitter production, such as serotonin, which is associated with feeling content. It is therefore wise to ensure adequate intake, especially if feeling low.

INCLUDE HEALTHY FATS – omega 3 fats, found in oily fish (salmon, mackerel, sardines, herring) have been associated with improvement in mood disorders such as depression. We don’t generally tend to eat enough of these foods in our diets – aim for 2-3 portions a week. Plant-based sources of omega 3 fats include flaxseeds, chia seeds & walnuts.

INCREASE MAGNESIUM INTAKE – magnesium is associated with calming mood and regulating stress and energy levels, and it is also frequently lacking in western diets. It can be found in leafy green vegetables, such as spinach, cabbage, greens, and kale. It is also present in nuts and seeds (such as almonds & Brazil nuts, pumpkin & sunflower, flax seeds) and whole grains (such as brown rice, quinoa, buckwheat & oats). Aim for at least 2 portions of magnesium-rich foods a day.

MONITOR VITAMIN D LEVELS – vitamin D plays a role in mood regulation and vitamin D deficiency has been associated with depression. It is quite common to be deficient especially during the winter months. This is because sunshine is the best natural provider of vitamin D. However, it can also be found in oily fish, eggs, liver, fortified foods – such as breakfast cereals and mushrooms (when grown under UV light). You can read more about vitamin D, supplementing, and testing in last weeks’ blog here.

Lifestyle tips to help with SAD:

GET OUTDOORS DAILY – aiming to get outdoors and moving every day for at least 20 minutes can be extremely beneficial for mood. This is especially powerful if you can manage to do this in the morning as it helps support your internal body clock. I know that the weather can be really off-putting at this time of year but investing in a decent warm outdoor coat and shoes can really help.

PRIORITISE QUALITY SLEEP – aim for 7-9 hours of quality sleep a night. Remember that if you physically aren’t in bed long enough you can’t get sufficient sleep! If you need to get up at 6.30am, you will ideally need to be in bed by 10pm to allow for relaxation and sleep to set in properly. I have lots of tips on sleep in my guide here.

SOCIAL CONNECTION – it is understandable that worries about social isolation may begin to set in as people hunker down for winter, especially after our isolating experience during the pandemic. Social connection (with the right people!) is vital to keep mood stable. Even a phone call with a loved one can improve mood. Decide what works for you and try to something scheduled into your diary so it doesn’t get forgotten about.

Do SAD lamps and light boxes work for winter depression?

Light therapy has been shown to be very beneficial for people experiencing SAD. This involves exposure to a special light box that emits UV light to replicate sunlight and can boost mood, energy, and concentration. I’d recommend one with at least 10,000 lux, however, you would still need to monitor your vitamin D levels.  Alarm clocks which replicate the sunrise can also be useful in supporting the body’s natural daily waking rhythm, countering the difficulties of dark morning waking.

I hope that was helpful – please remember not to struggle on your own and seek advice from your GP if your symptoms persist

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