Treating SAD with diet and self help measures

Symptoms of SAD often begin in the autumn as the days start to get shorter and mostly improve and then spontaneously disappear in spring.  The main symptoms are low mood, anxiety, disinterest in life, sleeping more, eating more and being less active. You may get low mood followed by highs where you feel more happy, energetic and sociable.

If you are not sure whether you are feeling depressed, try this self-assessment test available through NHS direct http://www.nhs.uk/conditions/Seasonal-affective-disorder/Pages/Introduction.aspx 

Common treatments are CBT (available through your GP), counselling, antidepressants and light therapy. 

 

Self help

·         Try to get as much natural light as possible

·         Take regular exercise

·         Manage your stress levels where possible

·         Decorate your home in pale colours to reflect light

·         Plan for winter rather than dreading it coming

·         Talk about how you feel with your friends and family to give them some understanding so they can support you

·         Eat a balanced diet

What should I eat?

An increased appetite can lead to weight gain, especially when your depression makes it hard to get motivated to exercise. Suffers often crave sweet or starchy foods to feel better since these food groups stimulate brain chemicals which affect energy levels and mood.

However protein helps stabilize blood sugar levels, boost the production of brain chemicals (tryptophan which is used to make serotonin, and dopamine) used to help improve mood, initiate movement and express emotions.

Complex carbohydrates help tryptophan pass into the blood, but simple carbohydrates in sweet and starchy food lead to high levels of insulin, a rapid drop in blood glucose and further cravings. 

This is why you need to eat a balance of complex carbohydrates and protein at each meal.

·         Lean protein: lean meat, fish, eggs, low fat dairy products, tofu, lentils, pulses, beans and nuts

·         Carbohydrates: choose whole gain where possible

·         Eat plenty of fruit and vegetables

 

References:

NHS, 2012 Seasonal Affective Disorder.  Available at: http://www.nhs.uk/Conditions/Seasonal-affective-disorder/Pages/Introduction.aspx

BUPA, 2010 Seasonal affective disorder. Available at: http://www.bupa.co.uk/individuals/health-information/directory/s/sad

All about SAD, 2009 How a good diet can help SAD.  Available at: http://www.allaboutsad.com/Diet_and_SAD.html

MIND, 2011 Understanding SAD.  Available at: http://www.mind.org.uk/help/diagnoses_and_conditions/seasonal_affective_disorder

Patient UK 2011 Seasonal affective disorder.  Available at : http://www.patient.co.uk/doctor/Seasonal-Affective-Disorder-(SAD).htm

Supporting your immune system

There are many key players in your immune system, and what you eat can play a big role in supporting these.

·        Eating foods high in choline help to maintain the protective barrier of your skin and mucous membranes, so include beef, eggs, chicken, turkey, peanuts, lentils, oats, seeds and cauliflower in your weekly diet.

·        Include foods rich in Vitamin A (cheese, sweet potato, eggs, spinach, squash, oily fish, milk and yoghurt), essential fatty acids (fish seafood, cantaloupe melon, papaya & green leafy veg), high fibre foods and olive oil to promote healthy membranes (OFDS, 2011).

·        Make sure you eat high quality protein, since a protein deficiency can lead to a depletion of immune cells – include eggs, fish, shellfish and venison.

·        Vitamin C is well known for supporting the immune system and acting as an antioxidant (OFDS, 2011).  It appears to support a decrease in time and severity for symptoms associated with coughs and colds.  Include citrus fruits, peppers, parsley, chilli, peppers, dark green leaf veg, kiwi fruit, papaya and strawberries.

·        Zinc is an important mineral in supporting the immune system, but an excess of zinc can have the opposite effect so zinc is best obtained through your diet rather than through supplements.  The main sources are through red meat and poultry since zinc isn’t as well absorbed from grain and plant based foods (OFDS, 2011).  However try Including swiss chard, squash, spinach and baked beans.

·        Try to eat foods rich in the minerals copper, selenium and iron. These can be found in peas, tofu, spinach, asparagus and squash.

DID YOU KNOW? Eggs are a great food for supporting your immune system and despite the old view that eggs added to high cholesterol, the latest scientific evidence suggests eating 1-2 eggs per day has no effect on blood cholesterol.  Additionally, they contain a type of protein which may be more effective at keeping hunger at bay!

So in summary to support your immune system eat high quality protein (tofu, eggs, lentils & meat), green leafy veg, oily fish, squashes and a wide variety of fruits and other vegetables.

References:

OFDS, 2011 Available at: http://ods.od.nih.gov

Exercise

Interestingly a study in 2010 (Nieman et al, 2010) over 1000 people showed that during a 12 week period, those who exercised 5 days a week or more had a greatly reduced incidence of upper respiratory tract infections (coughs, colds, laryngitis etc) and if they did get one their symptoms were less severe. 

Try to be outside in whatever sunshine we get this autumn and winter – sunshine synthesises Vitamin D in the skin which not only promotes calcium absorption (to promote strong bones) but also aids immune function and is an anti-inflammatory (OFDS, 2011).

 

 

References:

Nieman DC, Henson DA, Austin MD, et al; Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2010 Nov 1

Office of Dietary Supplements, 2011; Vitamin D, Available at: http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/