Nourishing the Mind and Body: Holistic Nutrition's Role in Easing Seasonal Affective Disorder. 10 tips to help.

Nov 12

Feelings: Hopelessness, depression, sadness

Do these dark, wet days get you down? As the seasons change, so do our bodies and minds. For some, this natural shift can bring about a condition known as Seasonal Affective Disorder (SAD). There is a reason I say that I am solar-powered.; I have been managing SAD for almost 15 years now. In the Fall and Winter, my serotonin levels significantly decrease resulting in a constant fatigue state and mind and body. I believe that nourishing our bodies with the right foods and adopting holistic lifestyle practices can play a crucial role in managing the symptoms of SAD and be a cornerstone in fostering mental and physical well-being.

Seasonal Affective Disorder is a form of depression that occurs seasonally, typically in the Fall and Winter months when daylight hours are shorter. It intertwines with the intricate relationship between mind and body. Symptoms may include low energy, changes in sleep patterns irritability, difficulty concentrating, and a persistent feeling of sadness. While the exact cause of SAD is not fully understood, factors such as reduced exposure to sunlight and changes in circadian rhythms are believed to contribute to its onset.

Here are some great things that may help you brighten up again;

1) Boosting Vitamin D Intake: Sunlight is a natural source of vitamin D, and during the darker months, we may not get enough of this essential nutrient. Vitamin D plays a crucial role in mood regulation, so incorporating vitamin D-rich foods like fatty fish, eggs, and fortified dairy products can be beneficial. Additionally, consider a vitamin D supplement, especially if you have limited sun exposure. I take vitamin D throughout the year and take an extra dose in the Winter months.

2) Balancing Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish, chia seeds, flaxseeds, and walnuts, have anti-inflammatory properties and are linked to improved mood. Including these foods in your diet can support overall mental well-being and may help alleviate symptoms of depression. Again, I take an extra dose of Omega 3’s in the Winter months.

3) Mindful Carbohydrate Consumption: Carbohydrates can influence serotonin levels, (a neurotransmitter associated with mood regulation). Opt for complex carbohydrates like whole grains, legumes, and vegetables to provide a steady release of energy and promote serotonin production.

4) Prioritizing Antioxidant-Rich Foods: Antioxidants help combat oxidative stress, which can contribute to feelings of fatigue and low mood. Colourful fruits and vegetables, such as berries, kale, and bell peppers, are excellent sources of antioxidants that support overall health and well-being.

5) Gut-Brain Axis harmony: The gut-brain axis highlights the bidirectional communication between the gut and the brain. A healthy gut microbiome is associated with improved mood and cognitive function. Include probiotic-rich foods like yogurt, kefir, and fermented vegetables to promote gut health, potentially alleviating symptoms of SAD.

6) Maximizing Natural Light Exposure: Since reduced sunlight exposure is a key factor in SAD, make an effort to spend time outdoors during daylight hours. Take a walk, practice mindfulness in nature, or simply sit by a window to maximize your exposure to natural light.

7) Invest in a “Happy Light”: Light therapy can help alleviate SAD symptoms by stimulating the production of serotonin hormones naturally to help keep our bodies running like clockwork. 10,000 lux is recommended to help reset your circadian rhythm and improve well-being.

8) Establishing a consistent sleep routine: Disruptions in sleep patterns are common in individuals with SAD. Prioritize a consistent sleep routine by going to bed and waking up at the same time each day. Create a calming bedtime routine and consider practices such as meditation, and reduce blue cell phone light to improve sleep quality.

9) Incorporating Physical Activity: Regular exercise is a powerful mood enhancer. Find activities you enjoy, whether it's yoga, dancing, or simply taking a brisk walk. Exercise releases endorphins, the body's natural mood lifters, helping to counteract feelings of sadness and fatigue. Outside is the best side.

10) Take a vacation: If you normally plan a yearly vacation, try planning it between October and March to help rest your mental well-being. A little sunshine, warmth and good R&R can really give you the boost you need to push through until Spring comes again.

By adopting a holistic approach to nutrition and lifestyle, you can empower yourself to manage Seasonal Affective Disorder effectively. It’s about treating the whole person – mind, body, and spirit in the midst of seasonal changes.