Seasonal Affective Disorder (SAD): A Nutritional Perspective

As we move deeper into the winter months, Seasonal Affective Disorder (SAD) otherwise known as the "winter blues" is a type of depression that follows a predictable pattern, typically beginning and ending around the same time each year as daylight hours decrease. Wintertime SAD is often compared to hibernation where there is a lack of energy and a desire to sleep more, a craving for sweets and starch which leads to weight gain. An estimated 10-20% of americans get mild SAD with the changing seasons with a higher risk in darker and northern locales. (1)

Key Symptoms of SAD:

Persistent sadness or hopelessness

Constant fatigue

Difficulty waking up

Weight gain

Increased carbohydrate cravings

Irritability and difficulty concentrating

Sensitivity to light

Loss of interest in enjoyable activities

Social withdrawal

The Role of Sunlight and Your Hormones:

The lack of Sunlight plays a crucial role in S.A.D as the sun regulates your endocrine system, which governs your hormones, including thyroid function, adrenal health, and sex hormone balance.

Reduced Sunlight Disrupts Your Hormones: Shorter days lead to increased melatonin (the sleep hormone) and DHEA (a hormone precursor) production. This, combined with the impact of reduced sunlight on your adrenal glands (your body's stress response system), triggers a cascade of hormonal imbalances.

Hormonal Imbalances Impact Mood: These hormonal fluctuations can significantly impact your mood, contributing to the symptoms of SAD.

Recommendations for biohacking sunlight disruption:

Biohack with light therapy to regulate Circadian Rhythm:

Use a light therapy box for 20-30 minutes daily, especially in the morning.

Maintain a consistent Sleep Schedule: Maintain a regular sleep-wake cycle, even on weekends.

Mood Boosting Benefits of Exercise

Numerous studies have demonstrated that regular physical activity can significantly improve mood and reduce symptoms of depression, including seasonal affective disorder (SAD).

Exercise has been shown to have a positive impact on mental health, regardless of body weight.

Making Movement a Habit: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, five days per week.

Eat for healthy moods

Protein isn't just for building muscle; it's also a mood booster!

Protein sources like meat (choose grass-fed whenever possible!), fish (opt for wild-caught!), and eggs (cage-free and organic are best) contain tyrosine, an amino acid that's a precursor to dopamine. Dopamine is that feel-good neurotransmitter that regulates mood, motivation, and energy levels. You can also get your tyrosine fix from legumes, nuts, and seeds.

Fueling Your Brainpower: Approximately 60% of your brain is composed of fat, and a significant portion of your body's cholesterol resides within this incredible organ. To combat brain fog, fatigue, and the blues, it's crucial to nourish your brain with the right fats.

The Omega-3 Advantage: Omega-3 fatty acids are the superstars of brain health. These essential fats play a vital role in supporting cognitive function, mood regulation, and overall brain health.

Omega-3 Sources:

Incorporate fatty fish like salmon and sardines into your diet.

Supplementation:

If you don't consume fish regularly, consider supplementing with 2250mg EPA and 750mg DHA.

Other necessary nutrients to consider:

Vitamin D:

Vitamin D is primarily produced by our bodies when our skin is exposed to direct sunlight. However, with limited sun exposure during the winter months, many individuals experience Vitamin D deficiency.

Dietary Strategies: To ensure adequate Vitamin D levels, focus on incorporating Vitamin D-rich foods into your diet.

Egg Yolks: A convenient and delicious source of Vitamin D.

Wild-Caught Fish: Salmon, tuna, and mackerel are excellent sources of this essential vitamin.

Supplementation: VitaminD3/K2 may be appropriate if levels are low.

Magnesium:

Magnesium plays a role in mood regulation and can help reduce stress and anxiety, which can worsen SAD symptoms.

Food Sources: Leafy green vegetables (spinach, kale), nuts, seeds, whole grains.

Supplementation: Magnesium L-threonate penetrates the blood brain barrier and has been shown to help with mood disorders and sleep quality in studies.(2)

Tryptophan:

Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that affects mood.

Food Sources: Turkey, chicken, fish, eggs, dairy, beans, lentils.

The interplay between nutrition, lifestyle, and your body's natural rhythms plays large roles in overcoming SAD.

Other therapies to consider outside of lifestyle and nutrition include cognitive behavioral therapy and mindfulness based cognitive therapy. Please talk to a trusted healthcare provider if your symptoms are impacting your daily life or you are experiencing severe symptoms.

At radiant reality, I can help you identify and address potential nutritional deficiencies, optimize your diet to support hormonal balance, and develop strategies to increase your health and wellbeing.

Wishing you a radiant reality

Tennee

(1) https://pmc.ncbi.nlm.nih.gov/articles/PMC3004726/

(2) https://pmc.ncbi.nlm.nih.gov/articles/PMC11381753/

Banish Winter Blues: A Functional Nutrition Approach to SAD

Seasonal Affective Disorder (SAD): A Nutritional Perspective

Key Symptoms of SAD:

Persistent sadness or hopelessness

Constant fatigue

Difficulty waking up

Weight gain

Increased carbohydrate cravings

Irritability and difficulty concentrating

Sensitivity to light

Loss of interest in enjoyable activities

Social withdrawal

The Role of Sunlight and Your Hormones:

The lack of Sunlight plays a crucial role in S.A.D as the sun regulates your endocrine system, which governs your hormones, including thyroid function, adrenal health, and sex hormone balance.

Reduced Sunlight Disrupts Your Hormones: Shorter days lead to increased melatonin (the sleep hormone) and DHEA (a hormone precursor) production. This, combined with the impact of reduced sunlight on your adrenal glands (your body's stress response system), triggers a cascade of hormonal imbalances.

Hormonal Imbalances Impact Mood: These hormonal fluctuations can significantly impact your mood, contributing to the symptoms of SAD.

Recommendations for biohacking sunlight disruption:

Biohack with light therapy to regulate Circadian Rhythm:

Use a light therapy box for 20-30 minutes daily, especially in the morning.

Maintain a consistent Sleep Schedule: Maintain a regular sleep-wake cycle, even on weekends.

Mood Boosting Benefits of Exercise

Numerous studies have demonstrated that regular physical activity can significantly improve mood and reduce symptoms of depression, including seasonal affective disorder (SAD).

Exercise has been shown to have a positive impact on mental health, regardless of body weight.

Making Movement a Habit: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, five days per week.

Eat for healthy moods

Protein isn't just for building muscle; it's also a mood booster!

Fueling Your Brainpower: Approximately 60% of your brain is composed of fat, and a significant portion of your body's cholesterol resides within this incredible organ. To combat brain fog, fatigue, and the blues, it's crucial to nourish your brain with the right fats.

The Omega-3 Advantage: Omega-3 fatty acids are the superstars of brain health. These essential fats play a vital role in supporting cognitive function, mood regulation, and overall brain health.

Omega-3 Sources:

Incorporate fatty fish like salmon and sardines into your diet.

Supplementation:

If you don't consume fish regularly, consider supplementing with 2250mg EPA and 750mg DHA.

Other necessary nutrients to consider:

Vitamin D:

Vitamin D is primarily produced by our bodies when our skin is exposed to direct sunlight. However, with limited sun exposure during the winter months, many individuals experience Vitamin D deficiency.

Dietary Strategies: To ensure adequate Vitamin D levels, focus on incorporating Vitamin D-rich foods into your diet.

Egg Yolks: A convenient and delicious source of Vitamin D.

Wild-Caught Fish: Salmon, tuna, and mackerel are excellent sources of this essential vitamin.

Supplementation: VitaminD3/K2 may be appropriate if levels are low.

Magnesium:

Magnesium plays a role in mood regulation and can help reduce stress and anxiety, which can worsen SAD symptoms.

Food Sources: Leafy green vegetables (spinach, kale), nuts, seeds, whole grains.

Supplementation: Magnesium L-threonate penetrates the blood brain barrier and has been shown to help with mood disorders and sleep quality in studies.(2)

Tryptophan:

Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that affects mood.

Food Sources: Turkey, chicken, fish, eggs, dairy, beans, lentils.

The interplay between nutrition, lifestyle, and your body's natural rhythms plays large roles in overcoming SAD.

Other therapies to consider outside of lifestyle and nutrition include cognitive behavioral therapy and mindfulness based cognitive therapy. Please talk to a trusted healthcare provider if your symptoms are impacting your daily life or you are experiencing severe symptoms.

At radiant reality, I can help you identify and address potential nutritional deficiencies, optimize your diet to support hormonal balance, and develop strategies to increase your health and wellbeing.