What a Seasonal Affective Disorder patient must eat ?
By

The treatment procedures for Seasonal Affective Disorder include Yoga, Light therapy as well as Diet therapy.

Dietary  guides for person suffering from Seasonal Affective disorder

 

1. Complex Carbs:

Complex carbohydrates release their sugar slowly and steadily that boosts the blood sugar levels and the serotonin levels slowly.

  • Common sources of complex carbohydrates include raw apples, pumpkin, sweet potatoes, oatmeal, and squash among other food items.
  • Whole wheat bread, bananas and brown rice too have been successful up to a certain extent in slowly releasing their sugars, which has been proven uplifting especially for SAD patients.

 

2. Limited Intake of Sugar

A sudden gush of sugar in the blood stream might give you the sudden gush of energy but the effect does not last long. A recent study made at UCLA states how a lower concentration of Omega 3 fatty acids and the higher concentration of sugar has a role in slowing down brain activity.

  • However, herbal teas that are often decaffeinated can promote relaxation and induce stability in a SAD patient.

 

3. Tryptophan

  • Turkey and bananas are two major sources of tryptophan.
  • Bananas are rich in potassium, natural sugars as well as carbohydrates that fuel the brain. Another major mineral found in bananas are magnesium that brings down stress levels and boosts your spirits to stay energetic and upbeat.
  • Other tryptophan-rich food items that a Seasonal Affective Disorder must incorporate in their diet include Chickpeas, Sesame, Sunflower seeds, hazelnuts and lentils.
  • Unprocessed food items are highly recommended since they are nutrient dense.

 

4. Dark Chocolate

Dark chocolate with its high polyphenol content can bring up your serotonin levels. Chemically, polyphenol is an antioxidant that combats stress and reduces depression.

Surely, dark chocolate is one food to eat if you are a Seasonal Affective Disorder patient.

 

5. Vitamin B12

Low levels of both folic acid and Vitamin B12 in the bloodstream are often associated with depression. But incorporating B12 into your diet is a fairly easy task.

  • Eggs, paneer, yoghurt, fortified cereals, oysters, clams, crabs etc are both delicious and high sources of this nutrient.

 

6. Folic Acid

Folic acid has a boosting effect on the brain. Thus, it is one of the most effective nutrients for SAD patients found in high amounts in

  • Soya beans , Black-eyed peas , Oranges , Sunflower seeds , Oatmeal and Leafy green vegetables.

 

7. Vitamin D

A Seasonal Disorder Patient must add food items to their diet very carefully and Vitamin D is one of them.

  • One of the best sources of Vitamin D is regular ten-minute long exposure to sunlight.

 

8. Omega-3 Fatty Acids

A study made at the University of Pittsburgh suggests how people consuming fairly higher quantities of Omega 3 fatty acids have lower chances of falling prey to depression.

  • Some Good sources of omega 3 fatty acids include olives, flax seeds, fish oil, wild salmon, tuna etc.
  • However, a SAD patient must prefer albacore tune with minimum mercury as they have a minuscule concentration of mercury as compared to the normal tuna that is highly toxic.

 

9. Berries

The last one on the list of foods to eat for Seasonal Affective Disorder includes berries. With their high antioxidant content and ability to control the release of cortisol, berries have an invincible ability to combat stress and, therefore, hinder the process of aggravation of SAD symptoms.

 

Read More

LIGHT THERAPY TO OVERCOME SAD

MEDITATION FOR SAD  PATIENT

CURING SAD WITH PRANAYAM

CURING SYMPTOMS OF SAD WITH PRANAYAM

Image Credit : Veggiedesserts