Feeling down for no reason? Eating more than usual? Don't want to catch up with friends, or even leave the house? It could be that you're one of the of Australians who reportedly suffer from some symptoms of seasonal affective disorder during the colder months.
“SAD is a disorder of mood, where the individual experiences depression or mania in a seasonal pattern. Usually it is depression during winter,” Professor Michael Baigent from the Department of Psychiatry at Flinders University, who is on the Board of Directors of , tells SBS. “We think the causes relate to inadequate exposure to bright light which can occur in the winter months in areas of high-latitude, such as Norway, Iceland or Greenland. It's believed that those who are vulnerable to developing it may be predisposed to depression or mood swing.”
So how could SAD apply to our sunny nation? “It is actually very rare in Australia unless there are very special or unusual circumstances, such as those who work night shifts and sleep all day, or are stuck inside.” In fact, explains Baigent, many people confuse seasonal unhappiness with SAD. The symptoms of the depression associated with seasonal affective disorder are disabling, and include:
- lack of energy
- sleeping too much
- overeating
- weight gain
- a craving for carbohydrates
While SAD may be rare in Australia, say they experience some of the above symptoms, it's important to put some self-care practices into place during the colder months. If you do experience any of the above symptoms it may be a good idea to address your diet and exercise program, to reduce your risk of SAD or depression.
Eating for happiness
It's tempting to dig into fattening comfort foods during winter, but this can exacerbate SAD symptoms, as well as lead to weight gain. A study by the found that nearly four in ten women and one in every two men gain up to five kilograms during the winter months. that 47 per cent of us tend to overeat during winter, with more than two out of every five craving carbohydrates and sweet foods.
Some studies show a strong and depression, and although we are a sunny nation, are reported to suffer from a vitamin D deficiency.
Eating dishes with oily fish, such as this , can help during the cloudier months
Source: Alan Benson
“One of the easiest ways to help reduce the symptoms of SAD, or depression, is to concentrate on increasing the amount of Vitamin D in your meals, through real whole foods, similar to a Mediterranean diet,” Accredited Practising Dietitian Jenelle Croatto, tells SBS. “Low levels of vitamin D have been linked with depression and SAD, and with the sun being a major source of this nutrient, it's thought that reduced sunlight exposure over the winter months may contribute.” Croatto recommends eating oily fish, such as salmon and sardines. “These are a great source of the omega 3 fats which we need for healthy brain function.”
She also recommends piling your plate high with colourful plant foods: “wholegrains, legumes, lean meats and healthy fats such as nuts, seeds, avocados and extra virgin olive oil.”
Following diet low in glycaemic (GI) carbohydrates, will also give you sustained energy throughout the day. “Sweet potato, legumes, wholegrains and quinoa will give you a slow and steady supply of energy, which will also help to even out your mood,” she says. Other happy foods to consider are foods rich in folate. “Leafy greens, such as spinach, kale, rocket, chard and Brussels sprouts also help support good mood by boosting levels of serotonin, a neurotransmitter which makes us feel happy,” she says.
A surprising source of Vitamin D is mushrooms. “Just 100g of mushrooms left in the sun, gills facing upwards, will give you 100 per cent of your daily vitamin D needs,” she says.
Make the most of winter
“If you are susceptible to SAD, or depression, it's important to maintain your activity levels, and get regular activities in the sunshine,” says Baigent. “You only need around 20 minutes to 30 minutes of winter sunlight, for the light to hit your eyeballs to help reduce symptoms.”
