December 2022 - The Ingredient Guru, Mira Dessy

Seasonal Affective Disorder, or SAD for short, is a common mood disorder where people experience depressive symptoms in the fall or winter or anxiety in the summer every year but maintain a healthy mental state during other seasons. Approximately four to six percent of Americans can be severely affected; with women four times more likely to experience it than men. Even though it is not commonly found in people younger than age 20, it is still possible for children and young adults to suffer from SAD.

Symptoms of SAD include:

Fatigue
Increased need for sleep
Decreased levels of energy
Weight gain or loss
Increase or decrease in appetite
Difficulty concentrating
Trouble sleeping
Sadness
Anxiety
Irritability
Antisocial behavior
Craving carbohydrates

What causes SAD?

The exact cause of SAD is unknown, but medical professionals attribute it to any of the following:

Lack of sunlight
Increase in melatonin levels
Hormone levels
Irregular brain chemistry
Lack of serotonin
Disruption of our circadian rhythm
Lack of vitamin D

Lack of sun is the most compelling cause since lacking sunlight affects the brain by increasing melatonin while decreasing serotonin and vitamin D levels in the body. When exposed to sunlight, your optic nerve sends a message to your brain to produce less melatonin. Melatonin calms the body and allows you to sleep. When the sun comes up your brain produces serotonin which induces feelings of wakefulness. When the sun's ultraviolet rays touch your skin, your body produces vitamin D which also helps the body maintain proper serotonin levels.

Three action steps to help with SAD

So how do we improve our overall health to mitigate the effects of SAD? Here are three areas that may be supportive.

Light

The best option for SAD is sunlight due to its long wavelength and the better concentration of red and orange light waves. According to many studies light exposure, particularly bright light, through the eyes boost serotonin activity. The more intense the sunlight is the more powerful the benefits are going to be. It's important to note that a short period of intense sunlight is actually much better than a longer period of sunlight with cloudy weather.

The bright light of the sun is beneficial yet in the winter we are spending more time indoors and looking at screens. This type of light is called blue light and can be detrimental to our health. Florescent lights, computers, cell phones, televisions, e-readers, and more all contain blue light. This light wave range is not helpful for those with SAD. One way to reduce some of this blue light exposure is to wear special glasses which block this light wave. Although many new devices have apps or programs that can block the blue light, it may not be enough to significantly cut your exposure. Therefore, glasses can be a useful option. Light therapy appears to be very helpful with health problems, energy, mood, and anxiety.

Exercise

Exercise and physical activity are great ways to fight depression. If at all possible, bundle up and get outside in the bright sunshine to walk, run, or just play! It is best to forgo sunglasses so your eyes can absorb the sunshine. If getting outside is not always feasible, find a fun physical activity to enjoy yourself and don’t forget to get the family involved too. The best exercises are the ones that you enjoy and will do.

Diet

Proper diet is important in the treatment of SAD. Eating a healthy, whole-food diet, low in processed food and artificial ingredients, can help to address nutrient deficiencies that may be exacerbating SAD symptoms.

Consuming foods rich in Vitamin D and DHA may be particularly helpful in treating SAD. Vitamin D is produced easily in the summer sun by our bodies but is limited in the winter. Fish and other types of seafood are high in both Vitamin D and the essential omega 3 fatty acid DHA. Vitamin D can also be found in dairy products (be sure to choose organic in order to avoid added hormones, antibiotics, and other chemicals), eggs, and mushrooms (especially portabellas which are raised under appropriate conditions). Fish, and nuts contain high amounts of omega-3 while B-complex vitamins come from oily fish, beans, nuts, and whole grains. Herring, mackerel, salmon and flaxseed are the richest sources of omega-3 fatty acids. Dietary supplements also help with SAD. In addition to vitamin D, supplements to add into your diet include omega-3, vitamin B3, vitamin B12, and folate.

Through light therapy, exercise, and diet we may be able to reduce the effects of SAD this winter and in future winters.

Essential oils for SAD

Our sense of smell is incredibly powerful. In addition to the other supports listed above, tapping into our olfactory sense through the addition of essential oils may help as your brain's capacity for thought and emotion is significantly impacted by essential oils.

In fact, studies have shown that inhaling essential oils can send messages to the brain's olfactory system and promote the release of neurotransmitters like serotonin and dopamine, which further regulate mood. Using an essential oil crafted from a blend of oils with beneficial effects may be a beneficial holistic health addition to your SAD self-care routine. One blend in particular, Uplift, is made with the following oils:

Frankincense – shown to help stimulate the limbic system in the brain which is helpful for elevating your mood
Lavender – long known as a sedative, calming, anxiety-relieving oil
Rose – a soothing oil which appears to have anti-depressant properties
Blue Tansy – reported to be helpful with relaxing both the mind and the body
Roman Chamomile – a natural antihistamine studies have show this oil to promote relaxation, calm the nerves, and reduce anxiety
Red Mandarin – another relaxing essential oil, red mandarin may reduce stress and support emotional balance
Lime – has been reported to help clear trapped emotions including listlessness and fatigue, lime can also support balance and grounding
Ylang ylang – believed to bring about balance for the central nervous system this is another essential oil that promotes relaxation

According to the manufacturer the best way to apply this blend is by using 2-3 drops behind the earlobes on the mastoid bone, to use over the heart, at the base of the back of the neck, to the wrists, the temple and the forehead. For balancing support apply 3-5 drops to the bottom of the feet in the morning.

Specifically for Seasonal Affective Disorder it’s recommended to apply Uplift 2-3 times per day or as needed.

Josiah Garber, Nancy Farber, and Kate Hunter contributed to this article.

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Cohen, Jodi. "Essential Oils for Seasonal Sadness - Vibrant Blue Oils". Vibrant Blue Oils, 2022, https://vibrantblueoils.com/essential-oils-for-seasonal-sadness/. Accessed 25 Dec 2022.
Meesters Y, Gordijn MCM. Seasonal affective disorder, winter type: current insights and treatment options. Psychol Res Behav Manag. 2016; 9:317-327. https:/doi.org/10.2147/PRBMS114906
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Winter is here, and it’s brought colder temperatures and an increased risk of cold and flu. Our nutritional needs change with the seasons. Nourishing yourself and your family can be simple by adding these nutrient dense and good-for-you foods to your winter menu.

Except for winter-sports enthusiasts, people become less physically active. After all, when it’s cold and snowy outside, even a trip to a neighborhood grocery store is a daunting task. Plus, with the advent of cold and flu season, staying healthy takes a bit more effort. The challenge is that nutrition-packed fruits and vegetables that were plentiful during the summer may be in short supply—and take a bigger chunk out of our wallets.

However, there are many delicious and affordable ways to ensure proper nutrition during the dark days of winter. These tips will help you maintain optimum health and please your palate at the same time.

Top Winter Wellness Foods

1. Reds and Greens

Chard, collards, and kale flourish in winter; plus frosty weather can reduce kale’s bitter taste. With healthy amounts of vitamins C, A, and K, plus plenty of folate in escarole, mustard greens, and collards, leafy greens can keep people’s immune systems in good shape.

Red cabbage, a cousin of kale, contains few calories and lots of vitamin A, plus zeaxanthin and lutein, phytochemicals so important for eye health as people age. Additionally, cabbage has high amounts of potassium and calcium.

2. Vitamin D

The best source of vitamin D is the sun but, in the winter, we often don’t get enough. This is why it is important to eat good sources of vitamin D such as salmon, sardines, tuna steak, milk (organic, whole), eggs (preferably pastured or free range), and portobello mushrooms.

3. Legume Love

There are many varieties of legumes, including garbanzo beans (aka chickpeas), lentils, lima beans, and pinto beans. These hearty foods have something in common: they are fiber and protein powerhouses. Beans can be added to stews and soups, served in salads, and cooked and eaten by themselves. To reduce gassiness, soak them in water for six to eight hours and rinse before preparing.

4. Roots to the Rescue

Potatoes have an undeserved bad reputation for their starch content. However, they are chock full of vital nutrients. One potato provides hefty amounts of immunity-boosting vitamins B6 and C (29% and 25% of the recommended daily allowance of each), fiber (4 grams in an average-size potato), and folate, essential for the proper development of unborn babies, are added bonuses.

Purple potatoes are great sources of anthocyanins, antioxidants with a variety of benefits ranging from keeping heart disease at bay to reducing inflammation. Adding carrots, parsnips, turnips, and other roots vegetables to mashed potatoes is a delicious way to include vegetables in a wintertime diet.

Sweet potatoes are a wonderful source of beta-carotene, an antioxidant that fights free radical damage and inflammation. Beta-carotenes are especially important in the winter to support a healthy immune system.

5. Super Squash

Spaghetti, acorn, and butternut are only a few types of this colorful, tasty, nutritious vegetable. Winter squash is low-calorie and rich in fiber, vitamin A, folic acid, and vitamin C. Acorn squash also has 30% of the RDA of vitamin B1, 25% of B6, and 31% of magnesium. Butternut squash is a powerhouse of vitamins A and C: 179% and 31% of their respective daily requirements. Adding a healthy fat such as coconut oil or grass-fed butter along with applesauce or cinnamon can be a great way to add additional flavor and nutrients to your squash dishes.

6. Fabulous Fruit

Citrus fruit is loaded with vitamin C. Grapefruit, oranges, and their cousins are also excellent sources of all-important flavonoids. Hesperidin, the dominant flavonoid in citrus fruit, is known to raise HDL cholesterol (the good kind), reduce LDL cholesterol, and lower triglyceride levels.

Citrus fruits are also high in minerals and phytochemicals. If you have not yet tried pomegranate juice, you may want to add it to your daily regimen. It contains more antioxidants than any other kind. Studies show that pomegranate juice may help prevent free radicals from doing damage and increase the flow of blood to the heart in patients whose tickers do not receive sufficient oxygen because of blocked arteries.

During the winter months both our activity level and food choices change but making wise choices can help us to not only survive, but flourish during this time of year.