The deeper winter months, ever since college, really affect me. The lack of sunlight caused me to encounter a relationship with SAD, which I have learned I am much better treating with my food than with supplements. Actually, most people will absorb their vitamins much better with the food they take in! Not being one for eating a few large meals a day, I prefer to snack throughout the day. I will talk more about this after covering some facts about Seasonal Affective Disorder (SAD).
Plenty of people experience a hint of the winter blues as harsh weather keeps us shut up indoors, but SAD is a more serious form of depression. Fortunately, there are effective forms of treatment. These are the basic facts about SAD and how to feel better year round.
Understanding the Facts About SAD
1. Distinguish between SAD and other forms of depression. SAD often resembles other types of depression. The key difference is that your symptoms are limited to the same season each year.
2. Recognize the symptoms. With SAD, you’re likely to feel sad and irritable. You may be hungry all the time with especially strong cravings for carbohydrates like bread and pasta. It’s also common to feel drowsy and sleep more.
3. Be aware of the different varieties of SAD. This condition usually strikes in the winter, but not always. For some people, the heat and humidity of summer serve as triggers.
4. Know your risk factors. The highest risk of SAD occurs between the ages of 15 and 55. As you age, you’re less likely to develop SAD. It’s more common in women and in areas where winter days are shorter and the amount of light changes dramatically according to the season. Family history also plays a role.
Strategies for Living With Seasonal Affective Disorder
Increase your exposure to light. Home remedies are sometimes all you need. Try using brighter lights and spending more time outdoors in the sun. Morning light is especially important.
Try out light therapy. If your symptoms are more intense, your physician will probably prescribe light therapy. You spend just about a half hour a day exposed to a special box lamp. There are few side effects and many people enjoy immediate relief. For others, simple complementary activities do the trick.
Get more exercise. Regular exercise is beneficial for coping with most forms of depression, including SAD. Schedule a workout first thing in the morning like a brisk walk around the neighborhood or yoga in your backyard. Check out my post on 10 great reasons to do yoga at home.
Manage stress. Be extra gentle with yourself while you’re recovering. Take time to relax through meditation or listening to instrumental music.
Aim for good quality sleep. Your body will try to get extra sleep when you have SAD. Help make that slumber restorative by avoiding alcohol and caffeine and sticking to a regular early bedtime. If you have been particularly struggling with getting proper sleep, check out these expert talks on the summit, “Your Best Sleep Ever!”.
Watch your weight. SAD can lead to weight gain. Protect your health by exercising longer to burn more calories. When you get cravings, reach for healthy, low-fat carbohydrates like whole wheat bread and brown rice.
Do some traveling. If your budget and schedule permit, SAD is one of the few issues you can run away from. Go where the weather suits your needs better. Try spending a week in Jamaica.
While winter cold can be daunting, the change of seasons can also be an opportunity to appreciate nature and shake up your daily routines. A little more exposure to morning light may be all you need to stay well.
Help Your SAD With Your Food
Snacking is often misconstrued as the incorrect way to eat throughout the day. This is because often snacks that are chosen are not the best choices or not beneficial for your daily nutrition. Measuring the appropriate amount of snack is not always as much as a priority as it should be, causing you to have a greater chance of overeating.
However, snacking can be beneficial if done the correct way. One of those ways is making sure that your snacks provide a daily dose of calcium and Vitamin D.
While calcium gives your bones the kick of calcium they need everyday, Vitamin D is vital for preserving your bones from conditions like osteoporosis, which is the deterioration of bone over time from a lack of calcium making the bones dry, brittle and prone to breaks.
Calcium can come from a number of sources including dairy products such as milk, cheese and eggs while Vitamin D’s main source is sun exposure.
An important reason to make sure you are getting enough Vitamin D throughout the year to avoid Seasonal Affective Disorder. Also known as the “Winter Blues”, SAD is a disorder that has gain a lot of attention over the last few years by causing depressive moods in other-wise mentally healthy people.
SAD is typically triggered during the winter months when strong sun rays are rarer and dark, gloomy cloud cover is more common. SAD’s negative effects are fatigue and major depression widely ranging in severity depending on the person. During my first year of my college dance program, after being indoors and dancing for upwards of six hours a day, exhaustion set in and I found myself with a mild case of SAD. My therapist suggested an indoor UV lamp, and admittedly, it worked wonders!
Focusing on alternate ways to gain your daily intake of Vitamin D would be extremely beneficial to helping the effects or prevention of SAD. One of those ways is finding Vitamin D rich foods you can add to your snacks and meals.
When it comes to snacking, less is more. As long as you are choosing smart, nutritious, vitamin-packed snacks. Snacks that are higher in nutrients like fiber, good fats and protein pack more of a punch by boosting your energy, making you feel full longer and not spiking your blood sugar for a energy crash later in the day.
If you’re looking for a nutritious, Vitamin D rich snack, try one of these:
Drink Some Milk
Milk and dairy products are double threats, giving you both the calcium you need as well as Vitamin D. Fortified dairy products also give you a healthy dose of Vitamin A.
Include Salmon
Salmon overall is very healthy for you. In addition to providing the healthy omega-3’s that strengthen your immune system and heart, they are also naturally Vitamin D rich. An easy way to prepare salmon is to mimic tuna salad: Mix 1/4 cup salmon and 2 Tablespoons of mayonnaise. Use to top a multigrain or whole grain crackers.
Cereal For the Win
Fortified cereal is a good option for Vitamin D, however to avoid sugar-shock, avoid overly sugary cereals and focus on ones with whole grain, fiber and other nutrients – and if you are going wheat free, there are plenty more options out there these days than even just a few years ago!
Don’t Forget the Eggs
Eggs are an excellent option for a small snack packed with Vitamin D. Make up a small omelet or scramble up a side is a good choice, but to avoid any extra calories the best bet is a hard boiled egg.
Because Vitamin D is found so rarely in foods, there are lots of snacks that have been Vitamin D fortified to give you that extra boost. Reading the nutritional labels will help out identifying these items, however, many times there is an marketing bubble on the front of the box identifying they are “Vitamin D fortified”.
As a nutritional supplement, Cod Liver Oil is very high in both Vitamin A and Vitamin D
Despite being more popular for their Vitamin C content, there is something about eating oranges that just lifts my spirits. In fact, that goes for zesty fruit in general! Shades of orange and yellow are meant to be uplifting.
There was a healer that I went to see once, and one of her prescriptions was to let me know that when I was feeling down, I should wear orange socks. To this day, when I am feeling low, I pull out my favorite colorful socks!
Cyndie Norell says
Wow, this is a very informative article. I need more sunlight, too.
Helene Cohen Bludman says
I’ve been taking supplemental Vitamin D for a year as suggested by my doctor.
Pam says
In the winter we drink a lot of milk and eat salmon to make sure we are getting enough Vit D.
Debbie says
Very good post. I know I have to eat healthier in the winter months! I know I suffer from the Winter Blues..lack of sun and lack of fresh air. Wisconsin winters are long and hard 🙁
Ave says
I think I get the needed Vitamin D daily. We get sun almost 365 days a year and I try to eat products that contain Vitamin D. Thanks for a great post!
Debbie Denny says
Good advice. I love to eat cereal as a snack.
Angela says
I love eating oranges too. It just makes me happy!
Wendy Kaufman says
I know I don’t get enough vitamin D, but I love that salmon is a way to get more!
Cynthia L says
I am so sorry you deal with SAD. This is a great list of snacks not matter what!
Danielle @ We Have It All says
I really seem to get stuck in ditches in the winter time… my mood does seem to change a bit. I love all your tips. We pump up on vitamin d over winter time too and I think that actually helps with mood.
Liz @ A Nut in a Nutshell says
I’m affected by SAD and I try to take a little walk when the sun peeks out so I can get a fix. I also have one of those special lights to help.
Dawn says
Vitamin D is so important to get in winter. Thanks for letting us know some sources.
Jennifer B says
My Mom suffers from SAD in the winter time too. She lives up north where there might be overcast days for weeks on end. Thanks for this information!
Brittnei says
I love how you share great health info on your blog by the way! 🙂 These are some great Vitamin D suggestions. We actually prefer to get it from green leafy veggies just because we don’t do dairy milk…we drink almond milk (except my son who is still on breast milk) and wild salmon is tasty but a little expensive for us. 🙂
Dannie says
Thank you, Brittnei 🙂 We always have dairy milk in the house, hubby is from Dublin and is adamant that it is the best thing for him! Granted, the milk over there does not have the same additives as here in North America… I did just get a Vitamix though, so along with organic milk for the kiddies, I have been playing with making all sorts of nut milks. So yummy!
Amanda Love says
I know for a fact that I do not get enough vitamin D. I wish I was but for now I just take a supplement.
Karla Campos says
I live in Florida but it has been cloudy the past week, today it is actually sunny so will be getting outside for sure to get my vitamin D on.
Amy Desrosiers says
I also experience S.A.D and find reprieve in eating citrus fruits and wearing bright nail colors.
Chrishelle Ebner says
Great article. It is so important for women especially to make sure they are getting the right amount of Calcium and Vitamin D in their diet. Great info about SAD, more people feel it’s effects than we realize.
Francine @ Teresa's Family Cleaning says
Thanks for the info. I am going to have to reconsider some of my choices.
Elizabeth @ Food Ramblings says
My husband eats Cereal ALL the time as a snack/meal!