Seasonal Affective Disorder

Feeling SAD
(Seasonal Affective Disorder)

Finding it hard to resist a cup of hot cocoa on a cold winter day? Even the calorie calculations are not helping you fix the desire of having it? If you are experiencing these symptoms then you may be a victim of Seasonal Affective Disorder or SAD that sets in as a person feels very low during the cold temperatures. In order to overcome the situation and tolerate cold, the body tends to fuel up by means of eating more.

When we eat foods rich in fat and calories, our brain literally utilizes the whole of the generated energy and induces a feeling of being high. People who don’t really feel SAD may also experience an intense urge to eat fatty and rich foods due to the ever changing frame of mind or mood swings in the cold climate. These urges to consume heavily seasoned, hot, fatty or carbohydrate loaded foods can also be blamed at the festive temperament when social eating is at its peak and people associate food with a sense of pleasure that gives them a high.

However, dropping mercury levels and festive atmosphere are not the only ones to be blamed. Non-appearance of the sun for extended durations also play a role in twisting our food desires. In lack of sufficient day light our pineal gland accelerates the production of Melatonin - the sleep hormone. As a result one feels sleepy and deprived of energy and motivation to remain active. This brings about a drop in the body temperature and in order to generate heat through the food metabolism, we feel an intense desire to eat carbohydrate rich foods. Raised Melatonin levels also increase appetite.

Eating more during cold climate may be a psychological or a metabolic necessity but it is important to recognise the means to control yourself. Doing so is important to avoid unnecessary weight gain and to stay healthy.

Ways to stay fit during winters:

Exercise regularly - Exercising increases the body temperature and also stimulates the production of endorphin. Endorphin is known to relieve stress and make you feel more energised. Exercising offers a better chance of weight management during winter and makes you more responsible towards the selection of the right food. Formulate a winter activity plan for best results.
Increase the intake of Omega 3: Include fatty fish, chia seeds, flaxseeds and walnuts in the daily diet. Omega 3 is vital for the brain’s health and development.
Cook at home and modify the recipes: Home cooked meals with whole ingredients are the best during winters. Eating at home is an easy and economical way to stay fit and dodge excess weight gain. Whole ingredients used in home cookery undoubtedly have a lower calorie load and are saturated with goodness of healthy nutrients compared to processed and preserved foods. Modifying your favourite recipes to make them more meaningful for overall wellbeing would help you enjoy them while they work to make you healthier.
Stay hydrated: Our body uses its water for every action that we do, staying hydrated is thus an important consideration during winters also. Many people do not feel thirsty when the mercury level drops, but it is vital to take hydrating fluids all year round. Dehydration causes fatigue and alters the metabolism, leading to complications if the condition persists. If drinking plain water feels like a challenge during the cold season you could try soothing liquids like decaf herbal teas, clear soups or warm water with lemon and honey.
Overlook processed and refined foods: White bread, rice, sugar, refined flour, strained juices etc. are all in a way responsible to alter your mood. Complex carbohydrates on the other side provide important nutrients and help to achieve steady blood sugar levels, thereby preventing fatigue from setting in.
Let there be light: As you know now, that the winter related food cravings can be linked with reducedexposure to light, it is time that you start spending more time outdoors instead of lying curled up in the warm blankets all the time.