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Foods to Consume to Fight Seasonal Affective Disorder

Seasonal affective disorder, or SAD, is basically a type of depression that is triggered by a change in the season and usually begins and ends at the same time each year. This condition is quite common in women. However, men can also get SAD, also known as winter depression or winter sadness, because it often occurs during the winter months.

The main symptoms include low self-esteem, fatigue, anxiety, sadness, panic attacks, and obsessing or irritability about little things. People with SAD may also experience sleep problems due to a lack of serotonin. Serotonin is the main mood-enhancing chemical in the body that regulates feelings of well-being, happiness, and hunger.

So if you feel sad or want to be alone in your room during the cold winter months, chances are it’s seasonal depression. While treatments for seasonal affective disorder include medication, exercise, talk, and light therapy, certain foods have the potential to help combat the condition. Yes, you heard that right – certain foods can improve your mood, make you less irritable and generally help you feel happy and energized.


Foods that help treat seasonal affective disorder

Panic attacks are a symptom of SAD.  (Photo via Pexels/Nathan Cowley)
Panic attacks are a symptom of SAD. (Photo via Pexels/Nathan Cowley)

Here are some of the most incredible food choices to include in your diet to combat seasonal affective disorder:

Berry

Berries like raspberries, strawberries, and blueberries are some of the great foods that block the release of cortisol and help treat SAD.

When you’re stressed, cortisol directs the region of the brain that provides emotional responses and stores memories, making you sadder and more anxious. Eating berries during stress can prevent elevated cortisol levels, which helps keep your emotions in check.

Omega-3 Fatty Acids

Walnuts are a good source of omega-3 fatty acids.  (Photo via Pexels/Pixabay)
Walnuts are a good source of omega-3 fatty acids. (Photo via Pexels/Pixabay)

Omega-3 fatty acids are another great option to combat seasonal affective disorder.

Foods with the highest levels of omega-3 fatty acids are walnuts, salmon, and Linseed. Studies show that consuming omega-3 fatty acid foods can improve mood and reduce the likelihood of depressive symptoms.

Lean meat protein

Lean protein like lean beef, Greek beef Yogurt, and white fish includes amino acids that can positively improve your mood and make you happy. Lean protein is also one of the best sources of energy that you will definitely need during winter stress or depression.

Whole grains

Whole grain foods like bread, pasta, and rice are high in folate and can help manage symptoms of seasonal affective disorder. Studies show that consuming whole grains can reduce mood swings and help you fight stress.

leafy green vegetables

Consuming dark green leafy vegetables can improve your mood.  (Photo via Pexels/Anna Guerrero)
Consuming dark green leafy vegetables can improve your mood. (Photo via Pexels/Anna Guerrero)

Dark green leafy vegetables like kale, Spinachbok choy, bok choy, and collard greens are packed with B vitamins and are helpful in combating the symptoms of seasonal affective disorder.

These vegetables are important for optimal brain functioning and are also considered the best for increasing energy levels. Leafy vegetables like those mentioned here can be eaten raw, cooked with other vegetables or can be served as a side dish.


While consuming the foods mentioned above can help reduce symptoms of seasonal affective disorder, exercising and communicating with your loved ones can also be very helpful.

It’s also important to note that dietary changes should always be made under the supervision of your doctor, especially if you’re taking any medications. So, for a more worthwhile change to your condition, consult your doctor and discuss what options will be safe for you.

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