With winter-onset SAD, cravings for simple carbohydrates usually increase. One study discovered that women diagnosed with winter depression eat more carbohydrates, both sweets and starches, than do women without SAD. The women in the study reported eating in response to emotionally difficult conditions, anxiety, depression, and loneliness more frequently than women who were not depressed. The study noted that the eating patterns associated with SAD were distinct from those of women with eating disorders.



People with winter-onset SAD process sugar differently in winter compared with summer - or after light therapy in winter. Changes in neurotransmitters that can affect cravings also occur in women with this type of SAD. Because consumption of carbohydrates can influence neurotransmitter levels, experts have long speculated that eating simple carbohydrates may be a form of self-medication in people with SAD during the winter. A review of the research on diet and mood found that, while eating simple carbohydrates in reaction to depressed mood does bring about a temporary lift in mood, other evidence suggests that a more lasting effect on positive mood may be achieved by eliminating simple carbohydrates from the diet.



SAD-friendly diet provides sufficient amounts of nutrients and calories and emphasizes foods and dietary habits that promote emotional well-being. While dietary measures aren't known to cure SAD, they may help prevent or reduce the frequency or severity of your symptoms. Your diet may also promote healthy weight management, particularly if you've experienced increased appetite and/or weight gain.



Many of the dietary guidelines for SAD are similar to those for a basic healthy diet. Your diet should contain healthy foods from all vital food groups, including fruits, vegetables, whole grains, lean protein sources and healthy fats, and fewer "treat" foods, such as sugary sweets, processed snacks and fatty foods. Consuming high-quality protein in combination with a form of complex carbohydrate at each meal and snack is particularly important for SAD sufferers, according to coauthors of "Positive Options for Seasonal Affective Disorder (SAD): Self-Help and Treatment" Fiona Marshall and Peter Cheevers. In doing so, your blood sugar levels will remain balanced, and your risk for food cravings and excessive hunger will be reduced. Aim for balanced meals at regular time intervals, and avoid restrictive diets, which may exacerbate your symptoms.



Focusing on foods you enjoy while managing SAD symptoms can help prevent feelings of deprivation. Healthy fats known as omega-3 fatty acids may help reduce depression symptoms, according to http://MayoClinic.com. Valuable sources of omega-3 fats include cold-water fish, such as albacore tuna, salmon, sardines, herring, mackerel and flounder, ground flaxseeds, walnuts and canola oil. Enjoy a variety of colorful, whole fruits and vegetables for improved immune system function and to prevent nutrient deficiencies that may worsen your symptoms. Whole grains are valuable carbohydrate-rich options, as they have a mild impact on your blood sugar levels and provide significant amounts of vitamins, minerals and fiber. Fiber-rich foods promote satiation and can help prevent food cravings. In addition to fish, protein-rich food options include skinless white-meat poultry, legumes, egg whites and low-fat dairy products.



While you can enjoy most any food in an appropriate amount and proportion, certain foods may exacerbate symptoms. People with SAD may not process or tolerate added sugars as efficiently during winter months -- or whenever your symptoms peak -- compared to other times of year, according to Marshall and Cheevers. For this reason, avoiding foods and beverages particularly high in added sugars, such as regular soft drinks, candy, milk chocolate, pancake syrup, jelly, jam, frosting and commercially prepared pastries, cookies, cakes, pies and muffins, may enhance your treatment. Alcohol and caffeine may also worsen your symptoms. Limit or avoid foods high in saturated fat, which may increase your risk for obesity, type 2 diabetes and heart disease, as well. Saturated fat is prevalent in fatty red meat, processed meats, high-fat dairy products, butter, egg yolks and deep-fried foods.



Treatment for SAD general includes psychotherapy, medications, and light therapy. A healthy diet may also improve symptoms.

Dr. Randi Fredricks is a psychotherapist and author of several books, including Healing and Wholeness: Complementary and Alternative Therapies for Mental Health. She works in San Jose, California. Visit Dr. Fredricks' websites http://www.RandiFredricks.com and http://www.SanJoseCounselling.com.

Dr. Randi Fredricks is a psychotherapist and author of several books, including Healing and Wholeness: Complementary and Alternative Therapies for Mental Health. She works in San Jose, California. Visit Dr. Fredricks' websites http://www.RandiFredricks.com and http://www.SanJoseCounselling.com.