Don’t Let Seasonal Affective Disorder Disrupt Your Natural Weight Loss Plan

Useful, practical steps you can take to prevent seasonal affective disorder from interfering with natural weight loss this winter.
By V. E. Moody

Seasonal affective disorder affects about two to three percent of Canadians and about 10 million Americans, and can interfere with your natural weight loss plan. Symptoms usually begin in October, but for some people symptoms may start as early as September.

One of the main characteristics of seasonal affective disorder is a strong craving for carbohydrates. Other symptoms include depressed mood, feelings of hopelessness and guilt, fatigue or lethargy, concentration and memory difficulties, loss of interest in social activity, oversleeping and even suicidal thoughts.

Carbohydrate cravings, oversleeping, fatigue and lack of interest in activities can all conspire to make you gain extra weight during the winter season. Here are a few valuable tips that can help you to fight seasonal affective disorder and stay on track with your holistic weight loss plan:

• Seek light therapy. The most widely recommended treatment for battling seasonal affective disorder is light therapy. Just 30 minutes each morning exposed to a light therapy box may be all you need to ward off the symptoms. Some studies indicate that people feel relief within just a few days of using a light therapy box.

Choose a box that has 10,000 lux intensity and that is specifically for SAD treatment. It should also have an ultraviolet light filter to protect your skin and eyes. Also, choose an LED box over a fluorescent or incandescent box and one that has a dawn simulator. Never look directly into the light; the light should come down from above your eyes.

• Start taking supplements early. For instance, if you’re prone to symptoms in November or December, start taking your supplements about a month before. Don’t wait until symptoms start.

Supplements recommended to treat seasonal affective disorder include melatonin, vitamin B complex and vitamin D. Iron may also help to fight off fatigue. Don’t take St. John’s Wort if you’re using a light therapy box, because it increases photosensitivity. If you haven’t taken supplements before, you should get the advice of your doctor.

• Alter your diet. To boost serotonin levels naturally you need to eat foods that are rich in amino acids called tryptophan. Some of the best sources of tryptophan include flax seeds, fish, lentils, peanuts, chicken, turkey, almonds, beef, eggs, and milk.

Boosting your serotonin levels naturally will also help to improve sleep and fight sleep problems associated with seasonal affective disorder. Also, there’s some evidence that serotonin supplements can help to reduce carbohydrate cravings. All of these effects are a boost for any natural weight loss plan.

• Keep exercising. Even if you squeeze in 20 minutes a day, it’s worth it. Yes, exercise boosts your natural weight loss efforts by burning off calories. But, it also increases the release of feel-good endorphins in your brain, which may help to improve any depressive symptoms you have.

Hate exercising outdoors in winter? Some good indoor activities to try include rollerblading, squash, indoor tennis, swimming, a spin class, yoga, rock climbing, boxing classes, and ice skating.

• Head out into the sunshine. Try to get 10 minutes of sun exposure during the day to increase your body’s vitamin D production. If it’s too cold outside, head for a heated sunroom or sit near a window.

• Take a carb blocker. To prevent those carbohydrate cravings from turning into extra pounds this winter, try taking supplements such as Phase 2 Carb Blocker or any other all-natural carbohydrate blockers. They help to slow the metabolism of carbohydrates into glucose, and helps your body to burn them off more effectively.

Planning ahead and being proactive is essential to ensure that seasonal affective disorder doesn’t disrupt your natural weight loss plan.

Reference:

Journal of Clinical Psychiatry, 1988 Aug; 49 Suppl:37-9. “Carbohydrate craving, mood changes, and obesity.” J.J. Wurtman