A type of depression, seasonal affective disorder, or SAD, usually peaks during winter. If you have SAD, you might notice that your depression occurs through the fall and winter, marked by decreased energy, concentration and social interest, as well as an increased appetite, sleepiness and cravings for carbohydrates. SAD is thought to be related to a lack of ambient light, but you might reduce your depression symptoms by adding certain nutrients and otherwise modifying your diet.
Foods to Add
Certain essential fatty acids, particularly omega-3s, might ease your depression symptoms from SAD, MayoClinic.com says. Omega-3 fatty acids are found in cold-water fish and certain nuts, as well as soybean, flax and canola oils. Herring, mackerel, salmon and flaxseed are among the richest sources of omega-3 fatty acids. If you can't get enough omega-3s from your diet, talk to your doctor about taking a supplement.
Foods to Avoid
If you have SAD, avoid eating simple carbohydrates like sugar, advises the University of Michigan Health System. Women with SAD tend to crave sugary foods and simple carbohydrates, but consuming large quantities of these foods can worsen your depression despite the temporary improvement in mood. In fact, a 1993 review of medical studies published in the "International Journal of Eating Disorders" showed that eliminating simple carbohydrates from the diet helped people with SAD better control their mood for a longer period. Consult your physician before completely eliminating sugars and simple carbohydrates from your diet.
Key Nutrients
Because SAD is related to limited exposure to sunlight, vitamin D might play an important role in treating the condition, notes the University of Pittsburgh Medical Center. You can get vitamin D from exposure to sunlight or from a supplement. Taking a vitamin D supplement during winter helped reduce depression in people with SAD, according to a 1998 study published in "Psychopharmacology," says the University of Michigan Health System. Other supplements sometimes recommended for treating SAD include melatonin, St. John's wort, 5-HTP and SAMe. Ask your doctor whether these or other supplements can help treat your SAD symptoms.
Other Treatments
Antidepressant medications are sometimes prescribed for treating SAD, notes the University of Maryland Medical Center. Light therapy also is a common treatment for SAD. Also called phototherapy, light therapy employs the use of artificial lights to replace the reduced sunlight exposure during winter, explains the University of Pittsburgh Medical Center. Certain alternative and lifestyle-related treatments also might help ease SAD symptoms, including exercise and mind-body therapies like yoga, acupuncture, meditation, massage and guided imagery.
Warning
Don't take any herbal or natural supplements to treat SAD before talking with your doctor because they can interact negatively with certain other medications, MayoClinic.com warns. St. John's wort and SAMe in particular can be dangerous if you're taking certain antidepressants for SAD. Also, discuss any alternative remedies for SAD with your physician to weigh the benefits and potential dangers.
