What is Seasonal Affective Disorder?

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD) is a type of depression. According to the Cleveland Clinic, SAD affects about 5% of adults in the U.S. and is triggered by the change in seasons. Typically, symptoms start in the fall and stick around through the winter. SAD can also occur in the spring and early summer, though it is rare. Here, we will focus on SAD related to the fall to winter seasonal changes.

What Causes Seasonal Affective Disorder?

The specific cause is not known, but according to the National Institute of Mental Health, these factors may contribute to SAD:

• Your Biological Clock (Circadian Rhythm): Less sunlight may disrupt your body's internal clock, which can lead to sleep, mood, and behavior changes.
• Serotonin Levels: Less sunlight can cause a drop in serotonin, the brain chemical that affects your mood.
• Melatonin Levels: The change in season can affect melatonin levels, a hormone important for maintaining the normal sleep-wake cycle. Increased levels of melatonin are seen in winter SAD, that can lead to increased sleepiness and oversleeping.
• Vitamin D Levels: Vitamin D affects serotonin levels, and sunlight helps us produce vitamin D, naturally when the skin is exposed to sun. With less sun in the winter, you can have lower vitamin D levels, further reducing serotonin activity that can impact your mood.

What Are Signs & Symptoms of Seasonal Affective Disorder?

These may begin mildly and then become more significant as the season progresses:

• Feeling sad, down, or anxious
• Losing interest in your favorite activities
• Carbohydrate cravings, appetite changes and weight gain
• Low energy
• Difficulty sleeping
• Feeling lethargic or irritable
• Difficulty concentrating
• Feeling hopeless, worthless or guilty
• Thoughts of not wanting to live

Some people who experience mild symptoms may just consider it the “winter blues.” While it is normal to have some days when you feel down, it is important to recognize if these feelings last over multiple days or start to get worse. Reach out for help if these feelings aren’t going away or anytime you are having thoughts of suicide.

How to Treat Seasonal Affective Disorder

Treating seasonal affective disorder varies by person. It is important to consult with a healthcare provider to customize a plan that will work best for you.

• Use light therapy at the start of fall, before you feel symptoms.
• Spend time outside every day.
• Eat a healthy diet to provide you with energy.
• Exercise. Try to get up to 30 minutes of exercise, at least 3 times a week.
• Stay connected with friends and family.
• Work with a mental health professional who can talk with you about your feelings and teach you some effective coping strategies.
• Talk to your healthcare provider about taking an antidepressant. In some cases, taking a medication before the winter months can prevent SAD

How Does Light Therapy Work?

A special lamp or “light box” with white fluorescent light tubes is covered with a plastic screen to block ultraviolet rays. It is about 20 times brighter than regular indoor light. Place the lamp about 2-3 feet away from you usually within the first hour of waking up. Health professionals recommend using it 15-30 minutes every morning throughout the winter, but warn against looking directly at the light. Often, individuals start seeing results in 2-4 days.

What Foods Can Help with Seasonal Affective Disorder?

1. Foods Rich in Omega-3 Fatty Acids: Salmon, pasture-raised eggs and walnuts can help with your mood, as they are responsible for the production of mood-enhancing hormones dopamine and serotonin. Add walnuts to your morning bowl of oatmeal or sprinkle on top of a salad for a nutty flavor and added texture. Try this Simple Salmon Fillet recipe and pair with a vegetable and whole grain for dinner or grab a salmon packet, perfect for on the go.
2. Herbal Teas and Spices: Chai tea features spices like cinnamon and ginger, which can be soothing and comforting. Cinnamon is known for its many health benefits, including blood sugar regulation which can help prevent craving sugary foods. Add a boost of flavor to soups and stews with fresh grated ginger or simply enjoy in an infused beverage like kombucha or hot tea. Add a dash of cinnamon to your morning coffee or use in this Sweet Cinnamon Pumpkin Bread.
3. High-fiber Foods: Whole fruits and vegetables, legumes and chia seeds can help with inflammation and staying full longer. Combine fresh, frozen or canned fruit and chia seeds in a smoothie or this Chia Seed Blackberry Pudding, perfect for dessert or breakfast on the go. Dark leafy greens like spinach and kale can be the base of a salad or pop of color in a warm and comforting soup.
4. Fermented Foods: Research shows our gut microbiome can influence our mental health. “Bad bacteria” in your gut can be a cause of depression. Probioticcontaining foods like pickles, yogurt, kombucha and sauerkraut can help increase your “good bacteria.” Enjoy yogurt as a snack or combine with fiber fruit in this delicious Chai-Spiced Mango Strawberry Greek Yogurt Parfait.
5. Serotonin-boosting Foods: Nuts, eggs, cheese, turkey, pineapple and salmon can help boost your mood, as they are good sources of tryptophan, of which serotonin is synthesized from. Combine nuts, cheese and pineapple for a satisfying snack, or stack turkey sausage, egg, and cheese on a whole wheat bread for a protein packed breakfast sandwich.

Changing up your diet can seem overwhelming, especially if experiencing multiple signs and symptoms of seasonal affective disorder. Let a Kroger Health registered dietitian help, they can work with you on incorporating nutrient dense foods into your day. Schedule a virtual nutrition counseling appointment, for more product and recipe recommendations that work with your lifestyle.

Resources to Learn More about Seasonal Affective Disorder

Do you or someone you know possibly suffer from seasonal affective disorder? Click the links below to find information to help understand and treat SAD:

https://www.publichealthdegrees.org/resources/79-resources-managing-seasonal-affective-disorder/ (Opens in a new tab or window)

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder (Opens in a new tab or window)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6746555/ (Opens in a new tab or window)

https://suicidepreventionlifeline.org/ (Opens in a new tab or window)

Your mental health is so important. If you consistently feel the signs and symptoms listed above, take them seriously and seek help from your medical provider.

^{Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.}