What to Eat to beat SAD

With the clocks about to go back, nights drawing in and temperatures rapidly falling, the long days of summer are suddenly a heady memory and soon we’ll all feel like we’re spending more of our time shrouded in darkness.

For many people, the horror of this vampire-like existence means the onset of Seasonal Affective Disorder (SAD), a condition which takes its toll on an estimated 20% of women during the dark, chilly months. Symptoms include fatigue, depression and overeating - so as well as inflicting damage on our mental health, the condition can also add unwanted inches to our waistline.

Fortunately, you can escape the vice-like grip of SAD by rejecting comfort foods and eating a healthy, balanced diet. Join MSN Life & Style as we take you through the diet rules to stick to and the foods to eat to keep SAD at bay.

Give up white carbs
The key to conquering SAD is to avoid any foods that cause blood sugar levels to fluctuate, leading to serious mood swings. The worst offenders are refined white carbs, like pasta, rice and bread. Do your mental health (and your boyfriend) a favour by swapping these out for wholegrain carbohydrates like granary bread, wholemeal pasta and brown rice to keep your energy levels on an even keel. Slow release carbs like porridge, meanwhile, will provide you with a steady supply of energy throughout the day, preventing cravings for unhealthy snacks.

Eat lots of protein
Healthy sources of protein, such as nuts, chicken, eggs and fish will help you shed that winter fatigue by keeping you feeling full up for longer and suppressing food cravings. Try eating eggs for breakfast (with only one slice of bread) and carry handfuls of nuts in your handbag to munch on throughout the day to keep hunger at bay.

Cut down on stimulants
A morning cappuccino helps keep us warm in the cold winter months, while a glass of red in the evening acts us a pick-me-up when it starts to get dark at 5pm, but the overall effect of stimulants like these is to keep us up at night and lower our general mood. Alcohol is packed with calories and is a known depressant, so you should limit your intake to prevent mood swings, while you should also try swapping caffeine for herbal teas, which have a calming, rather than anxiety-inducing, impact on the body.

Stock up on vitamin D
One vital nutrient we all need to work harder to get in winter is vitamin D, which we need for good health - both mental and physical. Few foods contain significant amounts of vitamin D, and we therefore rely on sunlight for around 90% of our supplies. One study, published in the Journal of Clinical Endocrinology and Metabolism, found that women with vitamin D deficiency are twice as likely to develop symptoms of depression. Fish, oysters, eggs and mushrooms are excellent sources, and you can also buy products that have been fortified with vitamin D, such as milk, cheese and butter.

Avocados
Don't be put off by their high-fat content; avocados are one of the most effective blues-banishing fruits. They may have the highest oil content of any fruit (the soft, delicious fruit is around 30% fat), but these are 'good' fats and you shouldn't worry about their effect on your waistline. Avocados are also a great source of protein, as well as nutrients folate and tryptophan, both of which are thought to act as anti-depressants. Avocados also contain a healthy dose of vitamin B6, which gives us energy and fights fatigue.

Sweet potatoes
As a source of carbohydrate, regular potatoes often leave us feeling bloated and sluggish, whereas their orange relative, the sweet potato, has the opposite effect on the body. Why? The secret is - again - high levels of folate, which keep blood sugar levels steady, meaning you don't want to pass out 30 minutes after eating.

Oily fish
It seems there is plenty of truth to the 'brain food' moniker applied to oily fish like mackerel, salmon, tuna and sardines. Fish such as these contain lots of omega-3 fatty acids, which are found in high concentrations in brain tissue and are thought to play a crucial role in mood function and concentration levels.

Natural yoghurt
Nutritionists associate calcium deficiency with mental health problems including anxiety, depression and irritability. You can therefore ease mood swings by eating calcium-rich foods such as natural yoghurt, which is also packed with those essential omega-3s. Try mixing with berries and oatmeal for an extra kick of antioxidants and slow-release energy.

Leafy green vegetables
Delicious green cruciferous veggies come into their own at this time of year. Soups, stews, casseroles - they all benefit from a handful of leafy veg like spinach, kale and broccoli. Rich in iron, they help boost energy levels and improve concentration, while also acting as an excellent source of folate and B vitamins for an extra fuel injection.

Bananas
To prevent the long nights giving you a long face, you should try to eat foods that encourage the production of serotonin, the so-called feel good hormone, in the body. Bananas, for example, are rich in tryptophan, which the body needs to make serotonin, and potassium, our supplies of which run low when we suffer from stress. Bananas are also packed with B vitamins, so are a great source of energy in the cold, tiring winter months.

 Article by Tom Fortune, contributor, MSN Life & Style
What to Eat to beat SAD
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