The winter months are here and the days become shorter. The weather is not always as bright as we may like it to be and on many days we see only clouds.
The main cause of SAD is the fact that the body does not receive enough light to trigger itself into feeling awake- Kathryn Borg
While our weather in Malta is not as bad as in northern Europe, there are a number of people who still suffer from Seasonal Affective Disorder (SAD). This acronym is very apt, considering the symptoms suffered during the winter months.
Only in the past decade or so has this condition become recognised. Before, it was confusing for some to realise that around October or November they became slightly depressed, lethargic, began comfort eating, and in some cases, if they traced back the events in their lives, could actually see a pattern where accidents, incidents and other upsetting events changed their lives at this time of year.
The main cause of SAD is the fact that the body does not receive enough light to trigger itself into feeling awake, which, in turn, causes it to shut down mentally and physically. This condition is thought to affect millions in Europe, occurring at the same time every year. Other symptoms may include wanting to sleep continually, being emotional and tearful, and losing interest in family and outside life.
One solution for this condition that came on the market some years ago was to buy a light box. This has now progressed into a variety of lamps and lights one uses in the bedroom.
In the same way that we set the alarm to wake us up, we set the lamp to replicate a sunrise in the bedroom. This works for some people but not for others. Continual use of the lamp throughout the morning until the body feels awake has been recommended by other sufferers.
However, evidence shows that diet may also have a major effect on those suffering from SAD. Ultimately, by knowing which foods to avoid and which to choose during the winter periods may change our mood. I have written about good mood foods in the past. However, today we are looking at the foods specifically related to SAD or any type of winter blues.
Scientists trying to understand why some people get SAD and others don’t found it surprising when they studied an Icelandic population – who were expected to show high rates of SAD due to the few hours of daylight they get in winter.
The study actually found the opposite. There was no SAD in the 4,000 Icelanders surveyed (Am. J.Psychiatry, 2000). A study of Canadians of wholly Icelandic descent had also shown low levels (Arch. Gen. Psychiatry, 1993).
Despite greater exposures to sunlight in winter, most other countries, including the Netherlands, the US and the UK, have much higher rates of SAD. Many people believe the answer is fish consumption.
In one published report, Jerry Cott and Joseph Hibbeln, both interested in essential fatty acids and mental health, suggested fish consumption could be the reason why Icelanders have such low rates of SAD (Am. J. Psychiatry, 2001). Icelanders eat, on average, 225lbs (102kg) of fish per person per year, while in Japan they consume 147 lbs (67kg) per person and the incidence of SAD are similarly low.
Cott and Hibbeln believe a high fish diet may be protective against SAD because it is rich in omega-3s, which could help lower the depressive symptoms. Evidence shows that populations consuming small amounts of omega-3 fats have a higher rate of depression.
Similarly, people with depression tend to have lower levels of omega-3 in their system. Some trials have shown that supplementing with omega-3 fats can have anti-depressant effects (Asia Pac. J. Clin. Nutr., 2008).
The advice is to ensure you eat omega-3 rich fish at least three times a week. If you don’t like fish, ensure supplementation of a good-quality supplement. There are also vegetarian options available.
As said earlier, one of the symptoms is comfort eating. This is usually related to carbohydrates. Food can include sugar-laden cakes, sweets, white bread and processed foods (Compr. Psychiatry, 1997). Although these foods can offer a temporary mood boost, in the long term they will have a negative effect both in your mind and on your waistline.
To help this SAD period, it is recommended to remove these foods completely from your diet, which will benefit mood and lethargy (Int. J. Eat. Disord., 1993).
Studies, which have yet to be verified with SAD sufferers, showed that a group of patients suffering depression, who cut out sugar, caffeine and processed foods from their diets, found their symptoms stayed away for at least three months.
There are many solutions for SAD sufferers: light, diet, exercise and supplementation. The diet is a good way to start. Eating tryptophan-rich foods like bananas, chicken, fish, sunflower seeds, oats, dried dates, cottage cheese and peanuts gives an idea of the way your diet should be changed.
kathryn@maltanet.net