Winter blahs may be countered by your diet, research suggests

For the birds, or at least for bird watchers
5/26/12
Uncorked book club enjoys new authors
5/26/12
Dayton Visual Art Center’s auction by the numbers
5/26/12
Wowed by the power of a brain
5/26/12
“Coupon Kid” gets “Extreme”
5/26/12
> More lifestyle headlines

By Marjie Gilliam, Contributing Writer 5:51 PM Monday, March 1, 2010

Seasonal affective disorder is a type of depression that typically begins in late fall and lasts through winter. Symptoms can include moodiness, oversleeping, fatigue, carbohydrate cravings, difficulty concentrating and changes in sleep patterns and/or appetite.

Although experts aren’t sure exactly what causes SAD, researchers believe that it may occur due to changes in body chemistry related to seasonal changes in light. During winter months, for example, a decrease in the amount of sunlight may create imbalances of hormones and certain “feel good” brain chemicals, including serotonin. In one study, production of serotonin was found to be lowest in winter and was strongly correlated with the amount of bright sunlight during the day. Other than bright sunlight, no other seasonal factors had an effect on serotonin production.

The body makes serotonin from the amino acid tryptophan, found in turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes. However, these same foods contain other amino acids that can inhibit transport of tryptophan to the brain. According to some estimates, as little as one percent of the tryptophan we get from the foods we eat actually crosses the blood-brain barrier.

Consuming healthy complex carbohydrates like whole grains can help the body to assimilate tryptophan more efficiently. High carbohydrate foods cause the body to release insulin, which helps to clear competing amino acids from the blood. Insulin has no effect on tryptophan and therefore, once insulin has helped clear competing amino acids from the blood, tryptophan is free to enter the brain at a higher rate.

How food affects mood can vary from person to person. A high carb meal can give a temporary energy boost to some people, for example, while it may make others feel more relaxed.

Omega 3 fats help serotonin do its job more efficiently, which may in turn help alleviate symptoms of depression. Because the body cannot produce its own supply, it is important to get enough of these fatty acids from the foods we eat. Sources include oily fish such as mackerel, salmon, tuna, herring and sardines, fish oil, flaxseed oil and walnut oils. It is estimated that approximately 60 percent of Americans are deficient in Omega-3 fatty acids, and 20 percent have so little that it cannot even be detected in the blood.

Researchers continue to study the effects of serotonin and other neurotransmitters on sleep, depression, anxiety, obsessive-compulsive disorders, migraine headaches and other conditions of the mind and body. Seasonal affective disorder treatment may include light therapy, medication, behavioral therapy or hormone supplementation. Studies have shown that more than 50 percent of people suffering with SAD have experienced remission of symptoms with light therapy, typically using bright white fluorescent light boxes.

Interestingly, SAD is also possible during spring and summer. Signs can include decreased appetite, anxiety, agitation, social withdrawal, weight loss and insomnia. In some individuals, reverse seasonal affective disorder may also occur during spring and/or summer months. Related to bipolar disorder, symptoms may include hyperactivity, enthusiasm out of proportion to the situation, unusually elevated mood, and rapid thoughts and/or speech.

If you suspect you may have SAD and it is severe enough to interfere with daily activities, it is important to be evaluated by a health professional.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is at www.ohtrainer.com.

Share this article