Seasonal affective disorder
Seasonal affective disorder (SAD) is a type of mood disorder that usually coincides with certain times of the year. Symptoms are worsen during the winter months and subsides towards spring and summer.
Nobody truly knows what SAD is caused by, but it is thought to be associated with the reduced sunlight in the fall and winter months and decreased levels of serotonin in the brain. Shorter days in the fall and winter mean fewer hours of sunlight, which can throw off the body’s circadian rhythm, which then can disrupt the production of serotonin (the happy hormone) and melatonin (sleep hormone).
Common symptoms of SAD are low energy, losing interest in social activities or hobbies, experiencing changes in weight and appetite (especially craving high-carb foods), and feeling a brain fog that impairs concentration and cognitive function.1
While SAD can be treated with medications until the seasons change again, there are numerous foods and lifestyle tips that may help ease the symptoms. The most common therapy for SAD is light therapy, which consists of exposure to bright white lights that your brain thinks is sunlight. Studies have shown that light therapy has a direct relationship with serotonin in multiple parts of the brain.23 In fact, a study found that light therapy can be as effective as some antidepressant medications in treating SAD.4
The brightness and duration needed depends on the individual, and you should always check with your doctor before implementing any lifestyle changes and using a light box. It is said to be most effective when exposure starts in the morning and continues for approximately 30 mins to several hours throughout each day, depending on the lux (illuminance) of the light.5
Two great light therapy lamps that have good reputations are the Verilux HappyLight and the Circadian Optics Luxy Light Therapy Lamp, though I’ve not personally tried them to verify their quality.
But how about food? Does it play a role in managing symptoms of SAD? Let me unpack this for you.