Do you Experience SAD? Combating The Winter Blues

The winter solstice has symbolized rebirth and celebration for thousands of years. It marks a time to reflect and give gratitude for the changing seasons. Each season serves a distinct purpose: spring rejuvenates us, summer invites relaxation and fun, fall is a time of replenishing energy, and winter encourages rest, introspection, and more indoor activities. Even those living in warmer climates often report a natural slowing down in winter. There's something comforting about settling in with an old movie and a hot bowl of soup when it's cold, rainy, or gray outside.

However, for some, the shorter days and lack of sunlight bring on feelings of dread. Many individuals experience Seasonal Affective Disorder (SAD), a form of depression that typically occurs during the fall and winter months when there is less natural light. SAD can lead to symptoms like low mood, anxiety, and a lack of interest in daily activities. While it’s most common during these seasons, other underlying causes can contribute to depressive symptoms, so it's important to talk to your doctor if you are experiencing these feelings.

One of the most effective ways to combat SAD and elevate your mood naturally is by focusing on your diet. Specific nutrient-rich foods can help raise serotonin levels—the brain chemical often called the "happy hormone." Low serotonin levels are associated with depression, so consuming foods that support serotonin production can be a helpful part of managing SAD.

Nutrient-Rich Foods to Boost Serotonin and Mood:[MT1] 

Here’s a list of foods that may help alleviate the winter blues:

Beans: Chickpeas, lentils, kidney beans, black beans, and split peas are rich in tryptophan, an amino acid that helps the body produce serotonin. They are also packed with fiber, which promotes overall health and energy.

Seeds: Pumpkin, sunflower, sesame, and flax seeds are excellent sources of magnesium, an important mineral that helps maintain brain function and stabilizes mood.

Nuts: Almonds, walnuts, pecans, pistachios, cashews, and peanuts (or peanut butter) are also rich in healthy fats and magnesium, supporting brain health and promoting the production of serotonin.

Root Vegetables: Squash, beets, sweet potatoes, purple potatoes (my new obsession!) and other winter squashes are nutrient-dense, high in antioxidants, and provide a steady energy source, supporting overall well-being during the colder months.

Leafy Greens: Kale, spinach, and other leafy greens are rich in B vitamins, which are essential for mood regulation and mental health.

Whole Grains: Replace refined white flour, bread, and pasta with nutrient-dense alternatives like quinoa, brown rice, buckwheat, or millet. These whole grains help regulate blood sugar levels, preventing energy crashes and mood swings.

Limit Sugar: While sugar can provide a quick energy boost, it often leads to a sharp drop in mood afterward. A steady blood sugar level is important for maintaining emotional stability, so it’s best to moderate sugar intake.

Vitamin D: Low levels of vitamin D, which can occur due to reduced sunlight in winter, have been linked to depression. Consider supplementing with cod liver oil or other vitamin D-rich foods, especially during the colder months when sunlight is scarce.

Move your body!

I know, I know—you’re probably tired of hearing about the magic of exercise. But, trust me, there’s a good reason it keeps popping up! Physical activity has been shown to release endorphins, the body’s natural mood elevators. A regular exercise routine can help reduce symptoms of depression and anxiety.

Try to engage in fun, new activities such as dancing, yoga, or bowling. If you prefer a social activity, consider joining a gym for the winter months or taking brisk walks in the mall before it opens. Just keep moving, and make exercise a part of your daily routine.

Holiday Eating Tips

During the holidays it can be challenging to resist all the delicious treats. While indulging occasionally is okay, overindulging can negatively affect the mind and body. Who doesn’t beat themselves up after overeating? A great strategy is to enjoy a healthy snack before heading to social gatherings so you're not ravenous when you arrive. Try being mindful of your meals in the days before a party to make space for a little indulgence later on.

For example, I enjoy dark chocolate but limit myself to just one square. If I crave more, I wait 15 minutes, and the feeling often fades. This mindful approach helps maintain balance during the holiday season. When healthy eating becomes a part of your routine, it becomes easier to say no to unhealthy foods, as your body no longer craves them.

Socializing and Shared Meals

Winter is also a time to connect with loved ones and share meals. Potluck dinners are a wonderful way to enjoy various cuisines without putting all the work on one person. Consider hosting a potluck or cooking together with friends and family. You could even turn dessert-making into a challenge, seeing who can come up with the healthiest yet tastiest option.

Herbal Tea

As an Herbalist, I prepare fresh herbal tea daily and make blends for my friends, family, and clients.  Herbal teas have long been celebrated for their calming and soothing effects, and some can be particularly helpful in managing symptoms of depression. While they should not replace professional medical treatment, certain herbs can support mood regulation and provide gentle relief from feelings of anxiety and sadness.

Here are some of my favorite herbal teas that may offer potential benefits for managing depression:

Chamomile Tea

Chamomile is one of the most widely known herbs for promoting relaxation. It has mild sedative effects that can help ease anxiety and improve sleep, both of which are often disrupted in people experiencing depression. Drinking chamomile tea before bed can promote a sense of calm and may alleviate some symptoms associated with depression.

Lavender Tea

Lavender is known for its soothing properties and has been shown to have antidepressant and anxiolytic (anxiety-reducing) effects. Lavender tea can help reduce stress, calm the nervous system, and improve sleep quality, which can, in turn, support better mental health.

Lemon Balm Tea

Lemon balm is a member of the mint family known for its ability to promote relaxation and reduce stress. It may also help with symptoms of anxiety and mild depression. Studies have suggested lemon balm may help lift mood, calm the mind, and improve cognitive function.

St. John's Wort Tea

St. John's Wort is perhaps one of the most studied herbs for depression. It has been found to have mild antidepressant effects, particularly in cases of mild to moderate depression. However, St. John's Wort can interact with many medications, so it's essential to consult a healthcare professional before using it.

Peppermint Tea

While peppermint tea is often used for digestive issues, it also has mood-lifting properties. The menthol in peppermint can have a calming effect, reduce stress, and improve mental clarity. A cup of peppermint tea may help clear the mind and relieve tension.

Ashwagandha Tea

In the Indian medical system of Ayurveda, Ashwagandha is an adaptogenic herb that helps the body adapt to stress and can help balance mood. It is traditionally used to combat anxiety, depression, and stress-related fatigue. Drinking ashwagandha tea may help reduce symptoms of depression and improve overall emotional well-being.

Green Tea

Green tea contains L-theanine, an amino acid known for its calming effects. It can promote relaxation without causing drowsiness and may help reduce symptoms of anxiety and depression. The caffeine in green tea is also lower than in coffee, making it a good choice for those sensitive to stimulants.

Cooking is especially therapeutic for me during the winter months. Here’s my recipe for a hearty winter stew that will warm you up on those cold, dark days.

Warming Vegetarian Winter Stew

2 tablespoons coconut oil

 ½ teaspoon turmeric (Curcuma long)

 ½ teaspoon ground cumin (Cuminum cyminum)

 ½ cup of red onions (Allium cepa

 1 small butternut squash diced

 2 small purple potatoes peeled and diced (if you can find them) - optional

 2 medium carrots diced – I love the purple ones!

 7 shitake mushrooms without stems sliced or diced  (Lentinula edodes)

 6 ounce can of organic tomato paste

 1-2 cups broth (I like mushroom or vegetable).  You can also use bone broth.

 1 bunch green/red Swiss chard chopped fine

 4 cloves garlic chopped (Allium sativum)

 1 cup chickpeas

 1 cup red kidney beans

 1 ½ cup of peas

You can serve over brown rice or quinoa for a heartier stew

Your favorite cheese grated (optional)

In a large deep pot, add the coconut oil, turmeric, and cumin on low heat and sauté the spices for about a minute.  Then add the onions and sauté for another minute until they are transparent.  Raise the heat to medium, add the carrots, squash, and mushrooms, and sauté for about 5 minutes.  Add the small can of tomato paste with the broth.  Start with one cup and add more as needed.  I like my stew thicker, so I add less.  Cover and simmer on low for 25 minutes.  Check to make sure the squash and carrots are soft.  Then add the garlic, Swiss chard, chickpeas, kidney beans, and peas and cook for another 5 minutes (even if the peas are frozen). You can serve this over brown rice or quinoa and top with your favorite cheese (which is optional).

As we navigate through the winter months, it's important to remember that we have the power to brighten our days, even during the darker times. Embrace activities that bring you joy, connect with loved ones, and focus on nurturing your well-being. May you find warmth in the simple things and fill your time with the things you truly love to do. Stay gentle with yourself, and remember that brighter days are ahead.

Wishing you peace and contentment this season,

Maria

 

Bibliography:

1.      National Institute of Mental Health (NIMH). (2020). Seasonal Affective Disorder. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder

2.      Harvard T.H. Chan School of Public Health. (2016). The Nutrition Source: Mental Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/mental-health/

3.      Mayo Clinic. (2021). Seasonal Affective Disorder (SAD). https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20353779

 

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