Food & recipes

What To Eat To Beat SAD

The winter blues can get us all down, but there’s no better cure than a plate of these mood-boosting foods

As the days get shorter and the weather takes a turn for the worse, it’s no surprise that many of us feel down and withdrawn. In fact, the NHS estimates that seasonal affective disorder (SAD) affects approximately one in 15 people in the UK between September and April. “SAD is a condition in which sufferers feel down during the dark winter months, and experience relief during spring and summer,” explains Dr Marilyn Glenville, nutritionist and author of The Natural Health Bible For Women. “The symptoms can include feeling depressed, oversleeping, craving carbohydrates and sweet foods, and also lethargy. The structure in the body that responds to light is called the pineal gland. It’s a coneshaped structure in your brain that secretes the hormone melatonin, and it’s thought that SAD stems from an imbalance of melatonin, as well as an increased secretion of cortisol (one of the stress hormones produced by the adrenals when there is not enough natural light). It’s interesting that some animals hibernate during the winter and activity can even reduce in animals that don’t. It’s thought that SAD is a normal response to the winter months.” Here are foods to beat it.

Combine protein and carbs

”Tryptophan is an important amino acid for mood and depression, which occurs naturally in foods such as dairy products, fish, soya, almonds and peanuts,” explains Dr Marilyn. “Your body makes serotonin (the feel-good brain chemical) from tryptophan. This is unlike conventional antidepressants, which don’t supply serotonin but act as serotonin reuptake inhibitors. Protein is made up of long chains of amino acids, and when eaten, your body breaks it down into its different amino acids which then travel into your bloodstream to reach your brain. You have a blood-brain barrier, which controls what gets into your brain, so a competition starts to take place. There are fewer tryptophan molecules than the other amino acids. Therefore, other amino acids get across the barrier leaving the tryptophan behind.” However, if a meal contains a carbohydrate as well, the situation is very different. This is because carbohydrates help the body to release insulin and insulin makes use of the other amino acids. So, by combining both protein and carbs together in one meal, people who suffer from SAD have a lot to benefit. “It’s interesting that when we are feeling low or depressed we tend to want to eat bread, cakes, sweets and sugary foods, all of which are carbohydrates,” continues Dr Marilyn. “In a sense, the body is trying to prescribe its own medication. However, what is important here is the type of carbohydrate – healthy, unrefined carbohydrates provide a sustained release of energy, while refined foods can cause blood sugar fluctuations.”

Salmon

Oily fish has a multitude of health benefits but salmon is particularly beneficial for combating feelings of low mood. “Salmon is high in vitamin D – in fact, half a fillet of salmon has over 1,000 IU of vitamin D, which is more than the daily recommended allowance per person,” says Frida Harju-Westman, nutritionist at Lifesum (lifesum.com). “In addition, salmon has high levels of omega 3, niacin, vitamin B6 and riboflavin, all of which have several benefits for health. Add this fish to a salad or on multigrain toast for a weekday lunch. Alternatively, bake salmon in the oven and serve with brown rice and some vegetables for a healthy and hearty dinner.”

Pumpkin

Not just exclusive for the month of October, pumpkins are packed with vitamins. “Pumpkins contain essential nutrients such as folic acid, manganese, vitamin C and zinc, all known for helping strengthen the body’s natural immune system,” explains Frida. “They also contain riboflavin, the vitamin known as B2, which helps the body fight off bacterial functions. The oil found inside pumpkin seeds contains high levels of the plant-based compound, phytoestrogen, hugely beneficial in preventing high blood pressure. Cooked pumpkin is rich in potassium, making it a great source of energy during the darker months when you need that extra boost. Another reason to love pumpkin is that it may even be a natural mood enhancer, making it a good snack to help combat the winter blues.”

Wholegrain carbs

Crave carbohydrates in winter? “As the weather starts to cool, many of us may yearn for carbs, but always ensure you are favouring wholegrain or complex varieties,” advises nutritionist Angelique Panagos (angeliquepanagos.com). “Foods such as sweet potato, brown rice, quinoa, and beans and pulses, are high in fibre, which keep both your digestive system and good bacteria healthy. Research shows that having thriving beneficial bacteria in your gut can boost your mood. What’s more, wholegrains give you a sustained energy boost (much needed on those grey mornings), which means your mood will stay balanced and stable.”

Leafy greens

“There are so many reasons why you should add more leafy greens such as spinach, broccoli, kale and chard to your diet,” says Angelique. “Not only are they packed with nutrients, they’re also rich in folate and vitamin B12, which help to boost serotonin levels. Furthermore, they are high in zinc, which plays a part in modulating the brain and body’s response to stress. Research has shown that zinc has been found to be low in the serum of those suffering from depression and that supplementing with this mineral improves mood, as well as boosts cognitive function.”

Walnuts

“Walnuts are the ultimate brain food and make the perfect snack for those who suffer from SAD during the darker and colder days,” explains Angelique. “This is because they are a good source of plant-based omega-3 fatty acids, which help your brain to function properly. Flaxseed and chia seeds are also full of omega 3s, packing a powerful punch – simply add a sprinkling to your breakfast to reap the rewards. Finally, these nuts are also high in protein, which works to keep blood sugars under control, and magnesium, which has been linked to improving your mood.”

Dr Marilyn’s lifestyle tips

1. Control blood sugar levels

“This is important because when your blood sugar drops (hypoglycaemia) your body produces cortisol and adrenaline in order to realise your sugar stores. You are then producing more of the hormone cortisol, which is connected to SAD. The higher your sugar intake, and intake of refined carbohydrates like white flour and caffeine, the more severe the mood swings will be. Try to cut out sugar and caffeine completely, if you can. Eat every three hours, as this prevents your blood-sugar levels from dropping and going into hypoglycaemia.”

2. Try not to stress

“When you are stressed your body releases the hormones cortisol and adrenaline. The more stressed you are, the more hormone cortisol is released. Certain nutrients also help reduce stress levels. These include: the B vitamins, especially B5 for stress relief and energy; magnesium nature’s tranquiliser for relaxation and sleep; chromium for blood sugar balance; Siberian ginseng, which acts as a tonic to the adrenal glands, and L-theanine for reducing stress.”

3. Exercise more often

“Exercise could be beneficial in combating the symptoms of SAD, as it helps to release brain chemicals called endorphins, which help us to feel happier, more alert and calmer. If you suffer from SAD, it may be helpful to exercise during the daylight hours, such as at lunchtime rather than in the morning or evening, so you get the benefit of the light as well as the exercise.”