Most symptoms are similar to signs of depression. While some foods may help alleviate symptoms, they can’t completely cure or prevent S.A.D.
symptoms of S.A.D.
Foods
That
Seasonal Affective Disorder (S.A.D.) is a type of depression linked to the changing seasons.
Most people experience S.A.D. in late fall and winter, although it may begin in spring for some. Researchers believe S.A.D. may be caused by a biological clock shift due to less exposure to sunlight, or an imbalance of the mood-regulating brain chemical serotonin. Some foods can affect neurotransmitters, brain chemicals that modify mood, and may help ease symptoms of S.A.D. and depression.
Feeling gloomy, hopeless or worthless, especially during specific seasons each year.
Feeling fatigued or more tired than usual, or having difficulty sleeping or regularly oversleeping.
Increased irritability is often linked to S.A.D. in winter, while agitation and restlessness can be a symptom of S.A.D. in summer.
Having difficulty focusing, especially at work or school, or losing interest in activities you usually enjoy.
S.A.D. also may cause thoughts of death or suicide. If you have suicidal thoughts, call your health care provider or the National Suicide Prevention Lifeline at 800-273-8255.
Sadness
Low Energy
Irritability
Suicidal thoughts
Trouble concentrating
This fruit has potassium. A high-potassium diet has been shown to
help increase positive thoughts
and mood, while depleted levels
of potassium (hypokalemia) can
lead to muscle cramps, fatigue
and abnormal heart rhythms,
causing anxiety.
Foods that may help fight
Seasonal Affective Disorder
20%
up to
of Americans may experience a milder form of S.A.D. called the winter blues.
Bananas
Bananas
Folate, or folic acid, deficiency may be linked to depression and decreased levels of serotonin. Folate may help treat depression, especially when used in conjunction with antidepressant medication. Dark greens, such as spinach, kale and Swiss chard,
contain folate.
Green
Leafy Veggies
Omega-3 fatty acids are found in oily
fish such as salmon, swordfish and
tuna. Scientists have found
depression is less common in
countries where people eat a diet high
in fish, and believe omega-3 fatty acids
have the most potential benefits for
people with mood disorders.
Oily Fish
The neurotransmitter serotonin in yogurt can regulate stress and
emotions and reduce symptoms oF
depression. Higher serotonin
levels can also promote healthy
sleeping, improve bone density and
support blood clotting.
Yogurt
Many nuts, especially almonds, cashews and peanuts, are rich sources of magnesium. Low levels
of magnesium have been linked to increased risk of depression, and eating magnesium-rich foods may help reduce symptoms such as sadness and low energy.
Nuts
S.A.D. can increase cravings for
simple carbs and high-sugar foods. Instead, fill your diet with whole
grains, which digest more slowly
and provide lasting energy,
preventing a “crash” later that can negatively impact your mood.
Whole Grains
Your health care provider can help diagnose S.A.D. and may recommend light therapy, medication or psychotherapy for treatment if you have any of the symptoms below.
Weight gain
Cravings for sugar and simple carbohydrates like pasta can increase with S.A.D., which may lead to atypical weight gain.
million, or 5% of U.S. adults, may experience S.A.D. each year, according to Cleveland Clinic.
Peppermint-Chocolate
Yogurt Mousse
View Recipe
Kombucha Marinated Salmon
with Coconut Quinoa
Kale-and-Tomato
Egg Scramble
View Recipe
mood- boosting
recipes
2
1
Combine 1 (3.5-oz.) pkg. Zöet 57% cacao dark chocolate bar, coarsely chopped, and ¼ cup
Hy-Vee 2% reduced-fat milk in a small microwave-safe bowl. Microwave on HIGH for 30 to 45 seconds or until chocolate is melted. Stir until combined; cool. Stir in ½ cup Hy-Vee vanilla Greek yogurt and ½ tsp. peppermint extract. Divide among 4 serving bowls. Serves 4 (¼ cup each).
Banana-Kale
Smoothies
3
Combine 2 cups crushed ice, 1 sliced banana, 1 cup firmly packed baby kale, 1 cup Hy-Vee 2% reduced-fat milk and 2 Tbsp. Hy-Vee honey in a blender. Cover and blend until smooth. Transfer to serving glasses. Serves 2 (16 oz. each).
Banana-Kale
Yogurt Mousse
Combine 2 cups crushed ice, 1 sliced banana, 1 cup firmly packed baby kale, 1 cup Hy-Vee 2% reduced-fat milk and 2 Tbsp. Hy-Vee honey in a blender. Cover and blend until smooth. Transfer to serving glasses. Serves 2 (16 oz. each).
3
Bring some brightness
to winter meals by learning how to prepare this tasty fish.
Flavor Booster
Bring some brightness to winter meals by learning how to prepare this tasty fish.
Flavor Booster