All About Seasonal Affective Disorder (SAD)

What is SAD?

Seasonal affective disorder, also known as SAD, is a form of depression that presents itself as the seasons change. With symptoms ranging from low mood to appetite changes, most individuals are affected by SAD in the fall and all throughout winter (1). For this reason, the lack of exposure to sunlight is commonly associated with the disorder (2). In rare cases, people experience SAD in the summer, and symptoms fade in the winter months (1). 

In the UK, up to three in 100 people are impacted by SAD at least once in their life (3). SAD is more frequently identified in countries where there are many changes in the weather and daylight hours during the year, putting England high up on that list (4). Symptoms initially develop in one’s 20s or 30s, with women being four times more likely to develop SAD than men (3). People who have other mood disorders or have relatives who do, such as major depressive disorder, also have a greater chance of developing SAD (4). 

How does SAD impact your diet? 

When it comes to nutrition and diet, weight gain and a craving for carbohydrates are potential symptoms of SAD (5). The lack of interest in activities that one previously enjoyed could also contribute to any added weight, as they may stop exercising as much. In some cases, people may experience a loss of appetite which leads to possible weight loss (6). 

How does SAD impact your overall quality of life?

The most common symptoms of SAD include:

- Feeling down or sad for most days, most of the time.

- Losing motivation and interest in activities.

- Feeling tired and sleeping for longer.

- Increased or decreased appetite. 

- Lack of concentration.

- Lack of self-worth.

- Irritability.

- Anxiety (1).

Here’s how you can get a grip on SAD once and for all!

After speaking to your healthcare provider, they may recommend a variety of treatment options, such as: 

- Phototherapy – It involves sitting in front of an extremely bright light box or lamp for approximately 30 minutes, daily. The best effects are achieved when it’s done in the morning!

- Cognitive behavioural therapy (CBT) – CBT is a form of talk therapy that has been proven to have the longest-lasting effects on treating SAD.

- Antidepressant medication – Your provider may suggest an antidepressant, either alone or in combination with phototherapy.

- Go outside – Try going out during the day to catch some sunlight and increase the amount entering your home or workplace.

- Vitamin D – Try taking a supplement to help with your symptoms (5).

- Healthy diet and exercise – Eating nutritious meals and moving more often can positively impact your physical and mental state. Try incorporating carbohydrates that are high in fibre such as whole grains, and protein that is low in fat such as fish; doing this may help with your mood (6, 7).

- Reach out to family and friends (6).

NutritionLujayn Al-AtawnehComment