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Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern, and the severity of symptoms can vary from person to person.
Experts don’t fully know the cause of the condition, but it is often related to less exposure to sunlight during the short days of fall and winter. The leading theory, according to the NHS, is that weak sunlight can prevent a part of the brain called the hypothalamus from working properly, which can affect the production of melatonin associated with sleep and the production of the hormone serotonin that affects your state of mind. mood, appetite, sleep, and the body’s internal clock.
Those affected generally suffer from a persistent mood, lethargy, a tendency to sleep too much and overeat, and carbohydrate cravings during the winter months, despite feeling happy, energetic and full of energy during the summer.
So what can you do to combat seasonal affective disorder? Nutritional therapist Hannah Bray offered the following tips:
Eat well
What we eat can have a huge impact on our mood. “While many people with social anxiety disorder tend to crave carbohydrates, making sure they get enough protein is even more beneficial,” Bray said. “Amino acids (which are the building blocks of protein) help increase the sensation of neurotransmitters in the brain. The amino acid tryptophan, such as those from turkey, beef, bananas, beans, cheese, nuts and seeds, is especially important , because tryptophan is a precursor to serotonin, our hormone of happiness.
“While carbohydrates can increase serotonin production initially, sugary foods and refined carbohydrates can become addictive and cause a drop in blood sugar and mood. Therefore, choosing complex carbohydrates such as oatmeal is recommended , rice, whole grains and quinoa, and follow a diet. ” A low-sugar Mediterranean diet rich in fruits and vegetables and omega-3 fatty fish. “
Light therapy
Bray advises making sure you go outside every day, even for a 15-minute lunch, and making sure your work area is light and well-ventilated, and that sitting near windows can help.
“You could also consider investing in a light therapy background to mimic natural outdoor light, or using a daylight alarm clock (which wakes the user gradually by simulating sunrise) to help them wake up in the morning.” added.
Take care of your intestine
Bray said that about 90% of serotonin is produced in the digestive system. Although this cannot cross the blood-brain barrier to enter our brain, it performs important functions within the gut.
“For example, serotonin produced in the intestine stimulates the vagus nerve, which connects our digestive system with the central nervous system. When there is normal stimulation of the vagus nerve, mood can improve. However, stimulation is believed to abnormal caused by a disorder in the digestive system can improve, “he explained. They produce alterations of the mood. Gut bacteria help regulate serotonin production within the gut. Therefore, supporting bacteria balance by taking good quality live bacteria supplements with 14 different strains of live bacteria can help increase serotonin production and maintain Sedentary mood. “
Vitamin D)
Seasonal affective disorder has been linked to low levels of vitamin D during the winter months. Fat-soluble vitamin D is synthesized in the skin from cholesterol after exposure to ultraviolet light.
“Vitamin D supplementation during the winter months has been shown to improve mood and is recommended because adequate vitamin D9 cannot be obtained from food alone,” explained Bray.
Do sport
Social anxiety can make you feel low in energy, which can make you more energetic. But incorporating regular exercise into your routine can pay off when it comes to mood.
Bray said: “Studies have shown that aerobic exercise in particular, such as brisk walking, jogging, swimming or cycling, can be particularly beneficial if you exercise outdoors.
It’s best to avoid exercising late at night for people with social anxiety disorder, as this can delay the production of melatonin, the sleep hormone, which can further interfere with circadian rhythms.
Do not suffer in silence
Bray explained: “If you feel frustrated, talk to a close friend or family member and explain how you feel. Just having someone listen to you and offer you a cup of tea and a hug can help you get through days particularly. Many also find cognitive behavioral therapy. ” (CBT) and other speech therapies are helpful, so talk to your doctor for additional support.
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