How a good diet can help SAD  

One of the symptoms of SAD (seasonal affective disorder) is that your appetite and diet tend to change during winter months. Many people report that their appetite increases and that they want to eat more frequently. And they often get cravings for sweet and starchy foods to help them feel better and get more energy.

The weight gain which accompanies this change in diet is usually anything but welcome.

As it is well accepted that food influences our mood, it makes sense to regulate our intake in winter to take into account our reaction to various nutrients.

There are 3 brain chemicals (serotonin, norepinephrine and dopamine) which affect how we feel, our energy levels and mood. The two food groups which stimulate the production of these are proteins and carbohydrates.

Protein helps stabilize blood sugar levels and gives you the amino acid tryptophan which is used by the brain to make serotonin. It also boosts the production of dopamine, a brain chemical which helps us initiate movement and express emotions.

Carbohydrates help tryptophan pass into the blood stream so that it can reach the brain, so they are needed for serotonin production too. If you eat too many simple carbohydrates such as found in the sweet and starchy foods you probably crave when you have SAD you simply cause high levels of insulin, a rapid drop in blood sugar and a further craving for more quick-release carbohydrate to boost sugar levels.

A balance of complex carbohydrate and protein is therefore required at each meal or snack. 

Choose lean proteins such as those found in lean meat, poultry (without skin), fish, eggs and low-fat dairy products and also tofu or nuts for vegetarians. And include some pulses and beans which are rich in both protein and slow-release carbohydrate.

When choosing carbohydrate foods go for whole grain varieties as much as possible including bread, pasta and rice. Potatoes can be included too. And eat ample salad and vegetables as well as fruit each day.

Keep food light and nutritious as far as you can so that you give yourself the maximum chance to feel good and you do not waste energy digesting huge meals but ensure you also get enough bulk to make you feel satisfied and keep you from turning to less healthy foods to fill the gap soon after a meal.

If you eat a diet of nutritious food you will contribute towards your general health and well-being. With poor food your mood and immunity will suffer and this will make you feel worse over time whether or not you suffer from Seasonal Affective Disorder.