Fighting S.A.D. Part 1

Fight the Winter Blues

Introduction:

Let me start by saying, no, it's not too early to talk about this. Even though some parts of the country are still having warm days there are other parts that are already having frost at night. The daylight is waning and that is the main cause of this disorder, so now is the time to begin taking action. I know I'm already feeling the effects of the cooler weather setting in. So let's get to it.

This is a three-part series on Seasonal Affective Disorder (SAD), why it happens and what basic at home measures we can begin taking to combat it. I want to say this right now. Even when you take all of these steps, sometimes they are not enough and you will find the need to talk to your doctor. It is not something to be ashamed of and nobody should have to suffer with depression, so if these things do not work, I implore you to talk to your doctor about other measures you can take.

Part 1 - Healthy eating

What Are The Winter Blues?

Around this time in the northern hemisphere, our days are growing noticeably shorter and if you live in temperate regions, much colder. Although I am revising and adding things this year, I began writing this last year on October 17th and here is central NY we were having our first snow. Hello Winter, my old friend. Some of you maybe be thinking that this is nothing and that you have had snow since the first week of September or before. This post is probably more helpful to you than anyone. For those of you reading this in your shorts while sitting on the beach sipping pineapple juice? I sort of hate you right now.  By hate you I mean love you and want to be sitting right next to you, please let me come to stay with you until May. I digress.The winter blues, or S.A.D. - seasonal affective disorder comes from the decrease in daylight hours. The lack of sunlight causes a decrease in serotonin production. It can cause us to crave carbs, and feel depressed. It is more prevalent in people that already suffer from depression, but anyone can be affected by it.  Although it tends to show up more so in women than men, don't rule the men out.People already being treated for depression who feel a resurgence of symptoms as your days get shorter (the further away from the equator you are, the sooner in the year it might pop up) should speak to their doctor.  A slight change in medication for the season can help. In addition to that and for the remainder of the population who may not feel the need for medication, but feel it's effects there ways to fight back.

The facts:

• 5% of the U.S. population suffers from S.A.D. and within that 5%, 4 out of the 5 sufferers are women.

• Generally, the symptoms first start to appear in the 20's and 30's, but that is just an average age range.

• The further you live from the equator, the greater your chances are for developing S.A.D.Symptoms include depression, anxiety, overeating, mood changes, social problems, lethargy, and even sexual problems.causes are due to the decrease in daylight which decreases the production of serotonin and increases melatonin in the body.

• Although not directly linked to S.A.D., Vitamin D levels can also drop during the winter. Since about 3/4 of the U.S. population is deficient, it is a good idea to ask your doctor to check your levels. Vitamin D deficiency has similar symptoms.

So how can we fight back?

Tryptophan and Serotonin

In this section, I want to discuss foods that can help alleviate the symptoms of S.A.D. and increase your serotonin levels. Serotonin is a chemical in your body that makes you feel good. It helps information to pass along nerve endings and has a role in memory and other brain functions. Low levels of serotonin have been linked to mood disorders such as depression. To talk about serotonin, we must also talk about tryptophan. Our body creates serotonin, but in order to do so, it needs tryptophan to do it.  Yes, the same tryptophan that makes you sleepy after Thanksgiving dinner. Our body cannot make tryptophan, so we must get that form our food. Increasing our intake of foods with higher levels of tryptophan can help give our body a boost to our serotonin production.It exists in foods other than turkey, though turkey is a wonderful source. Foods such as nuts and seeds, cheese, eggs, salmon, spinach, sweet potatoes, avocados, and even berries contain the tryptophan needed for our body to make serotonin. Creating meals with foods like these during the winter months can help you feel better. This link to Wikipedia has a table showing some foods and their levels.

Low levels of Serotonin can cause cravings for starches and sugars too. Having a plan in place and healthy choices available when the cravings hit is paramount to staying healthy. It is also important to those of us who are watching their waistline.  Having a baked sweet potato for a snack instead of chips is not only a healthy choice for your waistline, But It can also help ease the funk a little.Even when we keep a healthy diet there are times that we have cravings we just can't let go. What I used to do was pick a time during the week (mine was Saturday afternoon and evening) that I set aside to splurge on those things that I just couldn't get out of my head.  One day a week because you can only do so much damage in one day before you just can't possibly eat anymore and then you have the rest of the week to work it off.  As your diet becomes healthier and more balanced you will find those cravings are less frequent. You may even start skipping splurge days or decide that one every two weeks/once a month is good for you.

Keto diet Studies have shown that a low carb diet will balance out blood sugar and keep balanced levels of serotonin once the initial adjustment period is over. While carbs do offer a boost of feel good serotonin, it often results in more like peaks and valleys rather than a steady stream. On a keto diet, (after the initial adjustment period) the serotonin levels are more steady. So what does this mean? It means that you might find relief from SAD symptoms on a keto diet. It might not be THE answer, but it might be a very good start. Low carb dieting is not right for everyone, so please check with your doctor before starting on a diet such as this. Also, vitamin supplements are extremely important while on this type of diet because you are cutting out a huge part of a balanced diet. If you want my personal opinion on keto and low carb dieting, feel free to read this. Please keep in mind that this IS just my personal opinion and my personal experience. Your mileage may vary.

Vitamin D and Calcium

Although not directly related to S.A.D., a Vitamin D deficiency can cause similar symptoms.

• Bone pain and bone loss

• Back pain and muscle

• weakness

• Frequent illness (lowered immune response)

• Depression

• Hair loss

• Fatigue and tiredness.

About 3/4 of the U.S. population is deficient in vitamin D.  That is a scary statistic, especially in women because Vitamin D is needed to absorb calcium and to keep our bones strong. High instances of osteoporosis can be attributed to this as well as other illness.  Parents, if your child's doctor doesn't automatically test for a D deficiency, please request it. Especially if your child is not a big milk drinker. Anyway, I digress.It's also important to keep foods that contain it in our diet such as milk, cheese, fatty fish (tuna and salmon). The easiest way is to expose your bare skin to sunlight. Ahh, so now you see why deficiency is more prevalent during the winter months. There's also another reason. Sunscreen. We have become so concerned about protecting ourselves from UV light and skin cancer that we have created this conundrum.  Daily use of sunscreen does block out the sunlight we need to absorb vitamin D. We are protecting our children in one way and harming them in another. Just something to think on.Before you begin taking supplements though, talk to your doctor. Vitamin D is not a water-soluble vitamin so you can take too much. It's very important that your levels are monitored to ensure your health and especially that of your children.

Overall

Keep your diet as healthy as possible. Cold months make it hard, holidays make it even harder. Buy as much fresh produce as possible, eat whole foods whole grains and stay away from processed foods. If you really feel the need to splurge, pick one day during the week and make it something to look forward to. Plan for it, anticipate and that will be half the fun.

Here's a tip that we use in our house. Don't keep junk food in the house. If you want cookies, you have to make them. You really have to be driven by one massive craving to come home from a long day at work and make cookies. Just make sure you only make a couple too, just one or two servings. That way they aren't sitting there waiting to be eaten. It also works well because then you're also staying away from processed foods too. besides, homemade is far more satisfying and is filled with

Is there more?

Of course, there's more!  Changing your eating habits is only one way to combat the blues. In part two we talk about supplements and light and in part three we talk about activity and mindset.