Understanding Seasonal Affective Disorder and Its Impact on Eating
Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, most commonly during the fall and winter months when daylight hours are shorter.
Millions of people experience winter-pattern SAD. People living with SAD may have a variety of symptoms, including low energy, changes in sleep patterns, and difficulty concentrating. One lesser-known aspect of SAD is its impact on eating behaviors, which can be significant for those affected.
The Link Between SAD and Eating Patterns
Research indicates that changes in mood associated with SAD can lead to altered eating habits. Individuals may find themselves craving carbohydrates. This craving is often tied to the body's natural inclination to seek comfort and quick energy sources in response to feelings of sadness or low mood.
As daylight decreases, the body produces less serotonin, a neurotransmitter that helps regulate mood, appetite, and sleep. This decrease can drive individuals to seek out foods that temporarily boost serotonin levels, leading to an increase in cravings for sugary and starchy foods. This can provide short-term relief but may also contribute to negative feelings about eating and body image over time.
Moreover, eating pathology in SAD is way more than just overeating. Over 25% individuals will overeat and about 10% will meet full criteria for a Binge Eating Disorder.
Strategies for Managing Eating-related symptoms while experiencing SAD
Recognizing the symptoms of SAD and its effects on eating behaviors is the first step in developing effective coping strategies. Here are some approaches that may help manage eating patterns during the fall and winter months:
Maintain a Balanced Diet: Focus on incorporating a whole variety of foods, including fruits, vegetables, grains, and proteins. This can help stabilize mood and energy levels.
Mindful Eating: Practice mindfulness when eating by paying attention to hunger and fullness cues. This can counteract emotional eating and help establish a healthier relationship with food.
Regular Meal Times: Set a consistent eating schedule to help create structure. Regular meals and snacks can prevent extreme hunger, which may lead to overeating or binge eating.
Physical Activity: Engage in regular physical activity, as exercise is known to boost mood and energy levels. If your doctor or your team supports this, aim for at least 30 minutes of moderate exercise most days of the week.
Seek Support and Help: If SAD symptoms are overwhelming, consider talking to a mental health professional versed in managing mood and disordered eating. They can provide tailored guidance and support to address both emotional and nutritional needs. They may suggest additional interventions, like for example light-therapy, taking a vitamin supplement or an antidepressant.
Conclusion
Seasonal Affective Disorder can significantly influence eating behaviors, often leading to unhealthy patterns, disordered eating or even a frank eating disorder. Understanding this connection is crucial for those affected, as it empowers individuals to recognize their experiences and implement strategies to manage both their mood and eating behaviors. Implementing helpful skills and seeking professional support can greatly improve mood and your relationship with food.