Takeaway
Healthful dietary choices can be a valuable component of managing symptoms of seasonal affective disorder. By prioritizing foods that support brain health and overall well-being, individuals can better navigate the darker months with more light in their lives.
Lifelong Learning in Clinical Excellence | January 16, 2025 | 2 min read
By Ashli Greenwald, MS, RDN, LDN, Johns Hopkins Medicine
“Whenever I get home from work, I just want to go to sleep. The dark evenings and cold weather are zapping my energy.” This is a common thing I hear from many patients in the winter. They might start noticing a dip in their mood and energy during November-February with a resurgence of energy in the spring. Another common theme among my Seasonal Affective Disorder (SAD) patients, is a change in appetite, specifically a craving for refined carbohydrates. Comfort foods may offer a temporary mood boost, but in the long run, they fuel the symptoms of SAD.
Although there’s no cure for SAD, there’s a lot of research on the gut-brain connection, theorizing that diet can play a critical role in managing SAD symptoms. When working with these patients, it’s important to focus on nutritional choices that can positively impact mood and energy levels which may improve symptoms.
Here are some of the key nutrients to focus on:
1. Omega-3 fatty acids (FA)
Found in fatty fish, like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, omega-3 FA are known for their anti-inflammatory properties and their role in brain health. Research suggests they can help alleviate symptoms of depression.
2. Vitamin D
Often called the “sunshine vitamin,” vitamin D is crucial for mood regulation. During the darker months, getting enough sunlight can be challenging, making dietary sources like fatty fish, fortified dairy products, and egg yolks important.
3. Complex carbohydrates
While it’s common to crave simple carbohydrates like sweets and pastries, opting for complex carbohydrates such as whole grains, legumes, and vegetables can help stabilize blood sugar levels and provide sustained energy.
4. B vitamins
These vitamins, particularly B6, B12, and folate, are vital for brain function and mood regulation. Sources include leafy greens, beans, eggs, and lean meats.
5. Magnesium
Known for its calming effects, magnesium is found in leafy greens, nuts and seeds, whole grains, and legumes.
6. Antioxidant-rich foods
Foods high in antioxidants, such as berries, nuts, and dark chocolate, can help combat oxidative stress, which is linked to depression and anxiety.
Recognizing the relationship between SAD and nutrition emphasizes the need for a comprehensive approach to mental health. Small changes in diet and lifestyle can help to effectively manage and enhance well-being during the darker months for many patients with SAD.
This piece expresses the views solely of the author. It does not represent the views of any organization, including Johns Hopkins Medicine.