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