If the cold winter weather and the faster darkening of the air make you feel sad and depressed, we must tell you that you probably have winter depression. Experiencing fatigue, discomfort, difficulty concentrating, and disturbed sleep during winter is a common theme. In some people, this mood change is temporary and easily managed with lifestyle changes.
But for some people, winter depression can become a more severe type of depression called seasonal affective disorder or seasonal depression. In this article, we will introduce the causes and symptoms of winter depression and introduce you to foods that help fight this type of depression.
What is winter depression?
Seasonal affective disorder (SAD) is a type of depression triggered by seasonal changes and usually occurs at the beginning of autumn. Seasonal depression worsens in winter. Some people suffer from a mild form of this depression. It is normal to feel a little discomfort in the winter season.
In this season, due to the cold weather, we are at home most of the time; It also gets dark earlier, both of which can be uncomfortable. But seasonal affective disorder is a type of depression that affects your daily life.
Causes of winter depression.
Researchers do not know the exact cause of this type of depression. Lack of sunlight may act as a trigger for people who are prone to winter depression. According to the existing theories, the causes of this depression are:
- Changing the body’s biological clock: When you are less exposed to sunlight, your body’s biological clock changes. The body clock regulates mood, sleep, and hormones. When the body clock changes, people may experience mood swings.
- Imbalance of chemicals in the brain: One of the chemicals in the brain called the hormone serotonin is responsible for the feeling of happiness. Serotonin hormone levels may be low in people susceptible to winter depression. Since sunlight helps regulate serotonin, a lack of natural light in winter can make you feel down and depressed.
- Vitamin D deficiency: Sunlight helps to get vitamin D. Less sunlight in the winter leads to vitamin D deficiency, which can alter serotonin levels and mood.
- Increased metabolism: “Melatonin” is a chemical substance affecting sleep patterns. Lack of sunlight may lead to more melatonin production in some people. These people may feel lethargic and sleepy during winter.
- Negative thoughts: People suffering from winter depression usually have stress, anxiety, and negative thoughts about winter. Such cases may be a trigger for winter depression.
Symptoms of winter depression.
This type of depression is a type of disorder that can have different symptoms. In the following, we introduce some symptoms of winter depression.
- Discomfort
- Anxiety
- Carbohydrate cravings and weight gain
- Extreme fatigue and lack of energy
- Feelings of hopelessness and worthlessness
- Inability to concentrate
- Temper and irritability
- Heaviness in hands and feet
- Loss of enthusiasm for normal activities
- Sleep more
- Suicidal thoughts
Who is at risk of winter depression?
Seasonal affective disorder is more common among younger people and women. If you have the following conditions, you are more susceptible to this type of disorder:
- You have another mental illness, such as bipolar disorder.
- You have a family history of depression or schizophrenia.
- You live in the highlands.
- You live in an area where the weather is mostly cloudy.
- You have an anxiety disorder.
- You have an eating disorder.
- You have panic disorder.
The best foods to fight winter depression.
People with winter depression usually gain weight because their desire to eat foods containing carbohydrates increases. Research has shown that having a proper diet is associated with reducing the likelihood of depression.
If you suffer from seasonal affective disorder, you should add some foods to your diet and thus fight your depression. In the following, we discuss some excellent foods in this regard.
- Foods containing carbohydrates.
Eating complex carbohydrate sources such as whole-wheat bread, brown rice, or pasta is crucial to combat the winter blues. Eating carbs is an indirect way to manipulate tryptophan to improve mood.
- Salmon fish.
Since salmon is a source of healthy fats called omega-3 fatty acids, it is an excellent option for fighting depression in the fall and winter seasons. Omega-3 fatty acids play a crucial role in brain behavior and recovery because they contain antioxidant properties and affect the transmission of dopamine and serotonin hormones.
Not only is salmon rich in protein, vitamins, and minerals, but its strong relationship with brain function and maturation makes it a great winter food option.
- Milk enriched with vitamin D.
One of the causes of winter depression can be vitamin D deficiency. The role of vitamin D in the immune system and mood is very prominent. Although not yet confirmed, studies have concluded that patients who underwent light therapy experienced increased vitamin D levels and less depression.
If you cannot be exposed to sunlight for any reason, getting the vitamin D your body needs from food is better. Drinking milk enriched with vitamin D is one way to get vitamin D and fight winter depression.
- Shiitake Mushroom.
Shiitake mushrooms have vitamin D, which is good for mood and strengthens the immune system. Mushrooms, especially shiitake mushrooms, have beneficial effects on the brain.
- Beans.
Beans, lentils, chickpeas, mung beans, etc., all contain vitamins such as folate and vitamin B6, which help keep dopamine levels stable. Folate, also known as vitamin B9, plays a vital role in mood regulation.
- Turmeric.
This type of spice is good for mental health. A 2014 study concluded that turmeric was as effective as antidepressants in treating depression. Mix half a teaspoon of turmeric with black pepper and some cold water, add a little lemon juice, cayenne pepper, or ginger to it, and drink it in the cold seasons of the year to improve your mood.
- Walnut.
Since walnuts are rich in omega-3 fatty acids, they are a great food to combat winter depression. Research shows that walnuts are rich in antioxidants and have been observed to prevent the growth of cancer cells. Eat walnuts as a snack to experience an improved mood.
- Egg.
Eggs have many health benefits; for example, they are rich in vitamin D. Studies have shown that vitamin D is associated with reduced depression. As you know, a natural way to get vitamin D is exposure to sunlight. The lack of this vitamin increases in winter, when we are less exposed to sunlight, negatively affecting mood.
- Spinach.
Eating vegetables has many health benefits. Spinach is a good source of folate. It has been shown that the amount of folate in the blood of patients with depression is 25% lower than that of patients without depression.
- Almonds.
Almonds are an excellent source of vitamin E and magnesium. Magnesium’s role in depression is being studied because it is crucial in regulating neural pathways. Research shows that magnesium deficiency can increase the risk of depression and some types of anxiety. If you’re looking to lose weight in addition to fighting winter depression, consider adding almonds to your diet.
- Fruits, especially berries.
We all know that fruits are beneficial for health. Some berries have been shown to reduce cortisol. Cortisol is a hormone that can affect mood.
- Dark Chocolate.
Dark chocolate contains polyphenols, an antioxidant that improves brain function and mood. Dark chocolate has more benefits than milk chocolate.
- Avocado.
Avocados comprise monounsaturated fats, which include a large amount of omega-3 fatty acids. These types of acids help reduce inflammation in the body. The healthy fats in avocados are beneficial for optimal brain function.
Avocado contains B vitamins such as thiamin, riboflavin, and niacin, all of which affect the nervous system. Eating foods that contain these nutrients can reduce anxiety and relieve stress.
- Foods rich in tryptophan.
Eat foods rich in tryptophan to combat winter depression. Such foods include turkey meat, eggs, salmon, and other high-protein foods. Tryptophan is an amino acid that helps you feel better by producing serotonin.
- Egg yolks.
Egg yolks contain vitamins E and D, which will help you recover from winter depression. You can eat egg yolks plain or add them to salads. Make a delicious snack with egg yolk on cold winter evenings and enjoy eating it.
- Foods containing probiotics.
You can get probiotics from supplements, yogurt, or kefir. Probiotics help your heart and gut health. Studies have shown that probiotic consumption reduces depression in patients. Probiotics help maintain the health of the heart and intestines. A healthy heart and gut help produce serotonin, which is needed for a better mood.
- Green tea.
Green tea has been considered a relaxing drink since ancient times. This drink is rich in theanine, an amino acid that reduces stress and anxiety and improves mood. In addition to helping to fight winter depression, green tea is also very useful in weight loss. Remember to drink a cup of warm green tea on cold winter evenings.
- Tomato.
Lycopene is a type of antioxidant found in tomatoes. This type of antioxidant fights inflammation in the brain. Lycopene is fat soluble, so it’s best to eat tomatoes with olive oil to help your body absorb it.
- Quinoa.
Quinoa is one of those foods that are effective in improving winter depression. Replace white bread and rice with complex carbohydrate sources like quinoa to reap the benefits of this type of carbohydrate to combat winter depression.
Quinoa is one of the few plant foods containing all nine essential amino acids the body cannot produce. Amino acids are necessary for protein synthesis (key to muscle building). When you build muscle mass, your energy and stamina increase.
- Brazil nuts.
Brazil nuts, like milk, can positively affect thyroid function. The reason for this is that this type of nut is rich in selenium. Selenium is a micronutrient that helps the body function properly and is usually only found in plants. Selenium helps defeat winter depression. So if you suffer from this type of depression, add Brazil nuts to your diet.
We said that this depression occurs due to the faster darkening of the air and less exposure to sunlight in winter. We examined the causes and symptoms of this type of depression. In the end, we discussed the best foods to fight winter depression. Add these foods to your winter diet to improve your mood.
What is winter depression?
Winter depression, also known as Seasonal Affective Disorder (SAD), is a type of depression triggered by seasonal changes, usually beginning in autumn and worsening in winter. It can cause fatigue, discomfort, difficulty concentrating, and disturbed sleep. For some people, it’s a mild discomfort, but for others, it can significantly affect their daily life.
What are the causes of winter depression?
The exact cause of winter depression is not known, but several factors may contribute to it. These include changes in the body’s biological clock due to less exposure to sunlight, an imbalance of chemicals in the brain such as serotonin, vitamin D deficiency due to less sunlight, increased production of the sleep-related chemical melatonin, and negative thoughts about winter.
What are the symptoms of winter depression?
Symptoms of winter depression can include discomfort, anxiety, carbohydrate cravings and weight gain, extreme fatigue and lack of energy, feelings of hopelessness and worthlessness, inability to concentrate, temper and irritability, heaviness in hands and feet, loss of enthusiasm for normal activities, increased sleep, and even suicidal thoughts.
Who is at risk of winter depression?
Winter depression is more common among younger people and women. Those with another mental illness, such as bipolar disorder, a family history of depression or schizophrenia, living in the highlands or an area where the weather is mostly cloudy, or having an anxiety disorder, eating disorder, or panic disorder are more susceptible to this type of disorder.
What foods can help fight winter depression?
Foods that can help fight winter depression include those containing carbohydrates, salmon, milk enriched with vitamin D, shiitake mushrooms, beans, turmeric, walnuts, eggs, spinach, almonds, fruits especially berries, dark chocolate, avocado, foods rich in tryptophan like turkey meat, egg yolks, foods containing probiotics, green tea, tomatoes, quinoa, and Brazil nuts.
How does vitamin D deficiency contribute to winter depression?
Sunlight helps the body to produce vitamin D. Less sunlight in the winter can lead to a deficiency in vitamin D, which can alter serotonin levels and mood, contributing to winter depression.
How does the body’s biological clock relate to winter depression?
When you are less exposed to sunlight, your body’s biological clock, which regulates mood, sleep, and hormones, changes. These changes can lead to mood swings and contribute to winter depression.
How can eating carbohydrates help with winter depression?
Eating complex carbohydrate sources such as whole-wheat bread, brown rice, or pasta is crucial to combat the winter blues. Eating carbs is an indirect way to manipulate tryptophan to improve mood.
How does turmeric help with winter depression?
Turmeric is good for mental health. A 2014 study concluded that turmeric was as effective as antidepressants in treating depression.
How does green tea help with winter depression?
Green tea is rich in theanine, an amino acid that reduces stress and anxiety and improves mood. It has been considered a relaxing drink since ancient times.
