Winter depression, also called Seasonal Affective Disorder (SAD), is a form of seasonal depression that typically occurs in the winter, with fewer daylight hours. Experts believe that changes light exposure impact the circadian rhythm (the body’s internal clock) and disrupt the production of neurotransmitters such as serotonin and melatonin, possibly leading to winter depression.
What are serotonin and melatonin?
Serotonin is a neurotransmitter that regulates moods and emotions, contributing to feelings of well-being. Melatonin, a hormone produced in response to darkness, plays a crucial role in the sleep-wake cycle, promoting restful sleep. Balanced levels of serotonin and melatonin are vital for mental health, mood stability, and maintaining a healthy sleep pattern.
What are symptoms of (winter) depression?
Winter depression is quite similar to major depressive disorder in terms of symptoms. Common signs of both types of depression include (but are not limited to):
- Lack of energy: individuals with winter depression often experience fatigue.
- Disrupted sleep patterns, such as oversleeping, difficulty falling asleep, and finding it hard to wake up in the morning.
- Mood changes including feelings of sadness, hopelessness, and irritability.
- Weight gain, often due to increased cravings for carbohydrates and comfort foods.
- Finding it hard to concentrate on tasks or to make decisions.
How to deal with winter depression
To get out of winter depression or to feel less depressed in winter, light therapy (phototherapy) often proves helpful as it can help regulate the body’s internal clock or circadian rhythm.
The impact of light on mental health
Light has a crucial effect on our sense of well-being. Natural sunlight is a primary source of vitamin D, which the body uses to produce serotonin, commonly known as the ’feel-good’ neurotransmitter. Additionally, exposure to light helps improve our sleep-wake cycle.
What is light therapy?
Light therapy can involve exposure to bright artificial light that mimics natural sunlight, or increased exposure to natural light. The latter can include outdoor activities or leaving curtains open at night to let in more natural light in the morning. Various studies have shown light therapy to be effective in treating winter depression as well as mood disorders including major depressive disorder and bipolar disorder.
Nutrition as treatment for (winter) depression
It is an established fact that nutrition plays a crucial role in supporting mental health as well. Adopting a diet for boosting your immune system or adding certain foods to your diet can have a positive impact on your mood and overall well-being.
Below are some foods known to have a positive impact:
- Protein-rich foods, including lentils, chickpeas, black beans, quinoa, lean meats, poultry, tofu, and legumes, are rich in amino acids crucial for producing neurotransmitters like serotonin and dopamine.
- Fatty fish including salmon, mackerel, and trout, are abundant in omega-3 fatty acids, promoting brain health. These essential nutrients play a crucial role in neurotransmitter function and have been associated with a decreased risk of depression.
- Nuts and seeds, such as walnuts, flaxseeds, chia seeds, and hemp seeds, are great sources of omega-3 fatty acids too. Moreover, they are packed with essential nutrients including magnesium, zinc, and selenium, all of which are linked to mood regulation.
- Whole grains like brown rice, quinoa, and oats are abundant in complex carbohydrates. They help regulate blood sugar levels, ensuring a consistent energy supply to the brain and promoting a stable mood.
- Dark leafy greens such as spinach, kale, and chard are rich sources of folate, which helps you deal with (winter) depression.
- Probiotics found in fermented foods such as yogurt, kefir, sauerkraut, and kimchi contribute to gut health. Research indicates a significant link between gut health and mental well-being.
- Turmeric contains curcumin, an active compound with anti-inflammatory and antioxidative properties. Incorporating turmeric into your diet can boost overall brain health.
- Berries, such as blueberries, strawberries, and raspberries, are abundant in antioxidants. These antioxidants protect the brain from oxidative stress and inflammation, both of which can contribute to mood disorders.
- Citrus fruits such as oranges, grapefruits, and lemons are high in vitamin C – an antioxidant that helps the body avoid oxidative stress and produce neurotransmitters.
- Dark chocolate stimulates the production of endorphins, or ‘happy hormones’.
Don’t hesitate to reach out for support
Winter depression can bring unique challenges to our mental well-being. Understanding the symptoms and incorporating effective strategies can make a significant difference. Whether it’s embracing the benefits of light therapy to regulate your internal clock or making mindful choices in your nutrition, there are plenty of fairly easy steps you can take to feel less depressed in winter. However, remember that seeking support from healthcare professionals, friends, and family is a sign of strength.
