You feel it to your bones: that chill that seems to work its way into your body come December and doesn’t leave – no matter what you do – until the snow is melted and the days are longer again. There’s no doubt about it: winter has arrived.
As if the cold wasn’t enough, winter can wreak havoc on your weight loss goals. Motivation is hard to find, carb cravings increase and your energy levels start to dwindle. You’re tired, can’t seem to get enough sleep, and your weight starts moving slowly in the wrong direction. The result: you’re frustrated, moody and thinking of calling it quits.
In moderation, these are all normal feelings. They’re symptoms of the “winter blahs” – that natural blue feeling many of us get as summer shifts to fall and winter. But for some, the condition can be more serious. Feelings of tiredness and exhaustion, strong cravings for carbohydrates, low energy and even depression are all part of a condition called Seasonal Affective Disorder (SAD), which usually lasts throughout the late fall and winter months, until spring. Understanding how SAD works can help you recognize the symptoms in yourself and move through them to keep on a path towards your weight loss goals.
What is Seasonal Affective Disorder?
SAD is characterized by recurring bouts of depression, increased appetite and the need for more sleep. Other symptoms include anxiety, decreased activity, social withdrawal, weight gain and carbohydrate cravings. Research in Ontario suggests that between two and three percent of the general population may have SAD. Another 15 percent have a less severe experience, described as the “winter blues”. The Canadian Mental Health Association estimates that one to three percent of Canadians suffer from symptoms that are bad enough to affect their quality of life. The condition may affect some children and teenagers, but it tends to begin in people over the age of 20; the risk increases with age and is more common in women than men. Recent studies also suggest that SAD is more prevalent in northern countries, where the winter day is shorter.
The specific cause of SAD remains unknown, but it’s thought to be related to numerous factors, including body temperature, hormone regulation and neurotransmitter levels. Another factor: circadian rhythms.
The Role of Circadian Rhythms
The approximate 24-hour period that governs the body’s biochemical, physiological and behavioural processes is known as the circadian rhythm. It’s regulated in part by body temperature, as well as the regular rise and fall of hormones, especially melatonin. This primary biological “clock” in humans is located in the Suprachiasmatic Nucleus (SCN), a group of cells in the hypothalamus of the brain. The SCN receives information about light through the eyes. It takes that information regarding day length, interprets it, and passes it on to the tiny pineal gland, located near the centre of the brain. In response to this, the pineal gland secretes melatonin. Melatonin is a hormone that is important in the regulation of circadian rhythms for many biological processes, and functions as a powerful antioxidant. It is usually produced at night rather than during the daytime hours. When there is a problem with this circadian system, sleep disorders and other problems can occur.
Causes of Seasonal Affective Disorder
Studies have shown that people with SAD have an increased length of melatonin secretion in the early morning. As a result, they have difficulty waking up and don’t feel that alert in the early hours. Another thought is that these individuals have circadian rhythms that have fallen out of sync with the norm; some people’s bodies may release melatonin too early in the morning, while others release melatonin too long into the day. This abnormality may occur because the seasonal changes in light exposure somehow disrupt the normal functioning of the circadian clock. Other research suggests that people with SAD may have low or abnormal levels of important neurotransmitters, including serotonin, acetylcholine and dopamine. Among individuals affected, serotonin levels vary from season to season, with some of the lowest levels observed during December and January. This may explain why they crave carbohydrates during the winter season: serotonin is involved in regulating eating and the feelings of satisfaction after meals. Lastly, high levels of inflammatory mediators have been noted in individuals with SAD, signifying the abnormal function of the immune and nervous systems. These inflammatory components can lead to a serotonin deficiency in the brain.
Tips for Fighting the Winter Blues
If you’re suffering from SAD or even the winter blahs, keeping up with your weight loss goals can feel more difficult than ever, but there are several things you can do to keep yourself on track through the colder months. Lifestyle changes – as well as additions to your diet to increase your levels of beneficial nutrients – can help you battle the effects of SAD. Sharing your feelings with friends and family, and asking them to help you push through the winter months, can also provide the motivation you need to continue working towards your goals.
Lifestyle Changes
Get outside: Spending time outdoors will help you reap the benefits of sunlight exposure. Research shows that light therapy is an effective treatment for individuals with SAD. Try to spend at least 20 minutes daily outdoors, or maximize the amount of sunlight you’re exposed to at home or work.
Exercise: The role of exercise in helping combat depression has been widely studied. Research shows that exercise has both psychological and physiological benefits. Psychologically, it can help improve self-esteem and may provide a therapeutic distraction that takes attention away from areas of worry and stress. It can also help release feelings of pent-up frustration and anger. Many exercisers report that their ability to eat more freely without worries about gaining weight increases their pleasure, satisfaction and sense of self-control. Physiologically, exercise releases a group of compounds called beta-endorphins, which reduce pain and induce a state of euphoria. Endorphins have been linked to the “runner’s high” experienced by intense exercisers. Exercise is also reported to increase serotonin levels. Lastly, exercise can help improve quality of sleep. So make sure to fit both cardiovascular and strength training into your routine.
Beneficial Nutrients
Tryptophan: Tryptophan is an amino acid that is necessary for the synthesis of serotonin. It is considered to be an essential amino acid, meaning that it can’t be synthesized in the body and must be part of the diet. Dietary sources that contain high levels of tryptophan include chocolate, oats, bananas, dates, milk, yogurt, cottage cheese, red meats, eggs, poultry, fish, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina and peanuts.
Vitamin B6: The conversion of tryptophan to 5-HTP can be inhibited by a deficiency of Vitamin B6 or insufficient magnesium. Vitamin B6 is an important cofactor involved in the production of serotonin.
Magnesium: Studies indicate that a healthy circadian rhythm is associated with normally fluctuating magnesium levels. These levels peak in the evening. Insufficient magnesium can affect the production of serotonin and melatonin.
Omega-3 Fatty Acids: Omega-3 fatty acids have a role in the synthesis of serotonin. DHA and EPA, components of fish oil, help to provide structural support in the central nervous system and improve communication within nerve cells. Omega-3 also has anti-inflammatory activity, lowering levels of immune chemicals that may be elevated in individuals with Seasonal Affective Disorder.
Vitamin D: Studies have shown that Vitamin D can help improve symptoms of depression and that low levels of Vitamin D are associated with depression in older adults. Vitamin D also has a role in regulating the immune system. Production of Vitamin D in the skin is stimulated by sunlight.
