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The Proper Diet for Seasonal Affective Disorder

Jun 9, 2011 | By Erica Roth

Seasonal affective disorder, or SAD, is a seasonal form of depression. People who suffer from SAD experience mood changes most often during the winter when the daylight hours are shorter. According to the American Academy of Family Physicians, 4 to 6 percent of people in the United States suffer from diagnosed seasonal affective disorder, but up to 20 percent more of the population may feel mild winter blues associated with SAD. Boosting your consumption of "feel-good" foods -- not the fat-laden comfort foods you may reach for -- can be the proper diet to help fight your depression.

Omega-3 Fatty Acids

Include foods that are rich in omega-3 fatty acids to help lift your spirits during the long winter. MayoClinic.com states that omega-3 can be a form of natural mood enhancer and a type of alternative medicine to consider when you are suffering from seasonal affective disorder. Omega-3 fatty acids are found in salmon, mackerel and herring. If a good selection of fish is not available in your area during the cold season, get your omega-3 through olive oil, walnuts and flaxseed products. Speak to your doctor about supplementation and appropriate dosages.

Whole Foods

Following a whole food diet or at least incorporating more whole foods into your diet may help your mood. The March 2010 issue of the "American Journal of Psychiatry" reports finding that women who partake of a diet classified as "traditional" or "modern" are less likely to become depressed than those who follow a "Western" diet. The Western diet included primarily processed and packaged foods, including pizza and salty snacks. The traditional diet was filled with fresh meats and vegetables, while the modern diet included whole fruits, tofu, yogurt, beans and nuts. Cabbage and beets may be an especially effective way to get folate into your diet, a B vitamin that may lift a depressive mood. A proper diet for seasonal affective disorder, therefore, may be described by the term "fresh" to include fresh produce and meats.

Supplements

Nutritional supplements taken in addition to your daily diet may also help fight SAD. St. John's Wort, SAMe and melatonin all help you body regulate your moods and might help you feel better. SAMe is not approved by the Food and Drug Administration specifically as a treatment for depression, but your doctor may prescribe the supplement off-label if warranted. Before using any nutritional supplements or vitamins, consult your medical care professional.

Considerations

Although your diet can keep you on track to becoming overall healthy, chances are it is not the only treatment you will need to conquer the feelings of sadness, irritability and depression you experience with seasonal affective disorder. Speak with your doctor if you think you have SAD. The primary treatment for winter-onset seasonal affective disorder is using a light box to mimic the sun's rays. The artificial light alters the chemical levels in your brain, helping you feel better. Medications and behavioral therapy may also play a role in treating seasonal affective disorder.

References

Article reviewed by Sharon Last updated on: Jun 9, 2011

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