SAD (Seasonal Affective Disorder) syndrome?
Are you suffering with SAD (Seasonal Affective Disorder) syndrome?
People who suffer with SAD syndrome will often hate long winter evenings, crave sunshine, want to overeat and hibernate, and feel exhausted, anxious and depressed between the months of September and April. If this is you, then you will be pleased to know that there is plenty that you can do to support yourself nutritionally!
Food Recommendations for SAD (Seasonal Affective Disorder) Syndrome
- Increase fish, chicken, turkey, avocados, bananas and cottage cheese – these help your body make serotonin. Serotonin is a brain-messenger. It helps to normalize mood and sleep. People who lack serotonin often crave sugar.
- Eat plenty of good fats and oils – 60% of your brain is made from fat. It is important to eat the right fats. The golden rule is to only cook with fats and oils that are solid at room temperature. Oils that are liquid at room temperature should be bought cold-pressed and put on your food cold.
- Hot food – listen to what your body feels like eating. Most people prefer to eat warm food in winter (I know I do) so make plenty of homemade stews, casseroles and soups. Try to eat a rainbow of vegetables.
- Reduce stimulants and processed sugar – this includes coffee, tea, chocolate, cakes, biscuits and puddings. Did you know that these can deplete your magnesium levels which can affect your mood? If you crave chocolate and are ticklish, you may have a magnesium deficiency!
Lifestyle Recommendations for SAD Syndrome
- Try to exercise as much as possible outside in the sunshine
- Buy a lightbox – this can helps to stimulate serotonin and melatonin. Please click here for a check list before choosing a lightbox.
- A holiday in winter time can help
Supplement Recommendations for SAD Syndrome
- B-complex (B-vitamins) – B-vitamins are needed to make serotonin (see above)
- 5-HTP – this can help to boost serotonin (do not take this if you are taking mood altering medication)
- Fermented cod liver oil – this product is made in a very traditional way. It contains fish oil (good for your brain) and vitamin D. Vitamin D is made when your skin is exposed to the sun during the months of April to September. Vitamin D deficiency has been linked to depression. In my early days practising as a nutritional therapist I was able to ask GP’s to test my clients vitamin D levels. Almost everybody’s levels were low. Now, GP’s are very reluctant to do this test because they presume everyone to be low!
