Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs in a specific season. Most people suffer from it in winter/ fall or some in the rainy season. Gloomy, dull weather and less socializing due to extreme weather conditions might be responsible for it. Interestingly, some people may suffer from seasonal depression in summer and spring too.
Seasonal Depression significantly impacts health and eating habits. Individuals with this often experience changes in appetite. Usually, in the winter season depression, there is an increased craving for carbohydrates and sugary foods. Conversely, in the summer season depression, there is a loss of appetite which may lead to poor eating habits. These changes can significantly impact your body weight.
Let us see in what ways Seasonal Depression might impact weight loss:
1.Changes in Appetite
- Increased Cravings: Many individuals with Seasonal Depression in winters and rains experience more cravings for carbohydrates and sugary foods. This is often a way to boost serotonin levels, a chemical neurotransmitter that improves mood and makes you feel happier. Serotonin is typically lower in those suffering from Seasonal depression.
- Emotional Eating: Depression and low mood associated with Seasonal depression can lead to emotional eating, where individuals consume more calories as a way to cope with their feelings.
2. Energy Levels and Motivation
- Decreased Energy: Seasonal depression often leads to lower energy levels in people suffering from it. This can be due to dull and extreme weather conditions. Lower energy further makes it harder for them to maintain regular exercise routines. This creates a vicious circle that is difficult to break.
- Reduced Motivation: The depressive symptoms can greatly diminish motivation to engage in daily activities and self-care practices. It often brings about negative thinking, feelings of hopelessness, and low self-worth. These thoughts can create a mental barrier to initiating or maintaining activities that require effort and persistence. Depression and fatigue can decrease motivation to engage in physical activity or adhere to a weight loss plan.
3. Metabolic Changes: Seasonal depression can lead to several metabolic changes that impact overall health. These changes can influence weight, energy levels, and mood regulation.
- Hormonal Fluctuations: SAD can affect hormones like cortisol, a stress hormone, which can also influence fat storage and appetite regulation. Elevated cortisol can also affect appetite and cravings for high-calorie foods.
- Sleep Disturbances: Poor sleep quality or quantity, common in Depression, can disrupt metabolic processes and increase hunger hormones like ghrelin.
4. Activity Levels
- Reduced Physical Activity: Seasonal depression mostly occurs in seasons when daylight is less, and weather is unsuitable for outings and socializing like winters and rainy season. Such weather can reduce opportunities for outdoor activities and overall physical activity.
5. Emotional Well-being
- Mental Health Impact: The psychological burden of depression makes you feel emotionally unwell. This sadness can make it challenging to stick to weight loss goals and maintain healthy habits.
Strategies to Mitigate the Impact of Seasonal Depression on Weight Loss
It is normal to have some days when you are feeling low. But if you feel low and depressed for days at a stretch and do not feel motivated to do activities you normally enjoy, you must consult your doctor. This is especially important if your sleep patterns, energy levels, and appetite are also impacted along with low mood. You might also consider the following tips to help you :
- Light Therapy: Using a lightbox can help alleviate symptoms of seasonal depression. You may use a light box that emits 10,000 lux of cool-white, fluorescent light for about 20-30 minutes each morning. This can help regulate your body’s internal clock and improve mood, reducing cravings and increasing energy levels.
- Regular Exercise: Engage in regular physical activity, which can boost mood, increase energy levels, and help with weight management. Exercise regularly, when possible, outdoors during daylight hours to maximize exposure to natural light. Regular physical activity, even if indoors, can help boost mood and energy.
- Balanced Diet: Eat a nutritious diet rich in vegetables, fruits, proteins, and whole grains to keep yourself healthy. This can help stabilize blood sugar levels and reduce cravings for high-carbohydrate and sugary foods. Opt for complex carbohydrates like whole grains, legumes, and vegetables to help manage serotonin levels and keep you fuller longer. Practice mindful eating to help manage emotional eating and ensure you are eating in response to physical hunger rather than emotional cues. Focusing on a balanced diet with complex carbohydrates, proteins, and healthy fats can help manage cravings and stabilize blood sugar levels.
- Sleep Hygiene: Maintain a regular sleep schedule with a fixed bedtime and waking up time. This can help regulate your body’s internal clock and improve overall energy levels.Create a sleep-friendly environment in your bedroom by keeping it dark, calm, and cool.
- Stress Management: Practice mindfulness, meditation, or yoga to reduce stress and improve mental health. Lower stress levels can help prevent emotional eating and support better sleep. Go for therapy if required. Therapy specifically tailored for seasonal depression can help address negative thought patterns and behaviors associated with it.
- Support System: Engage with friends and family for emotional support. Socializing can improve mood and reduce feelings of isolation. Seek support from a healthcare provider, therapist, or dietitian who can provide personalized strategies and support for managing depression and weight.
- Medication: If prescribed by your doctor, antidepressant medications can help manage symptoms of seasonal depression. These can be particularly helpful if lifestyle changes alone are not sufficient. Do not self-medicate as it can be dangerous.
- Routine and Structure: Establish a daily routine that includes regular meals, exercise, and sleep. Consistency can help manage both mood and weight. Set realistic and achievable goals for both weight management and mental health. Tracking progress can provide motivation and a sense of accomplishment.
- Hydration: Drink plenty of water throughout the day. Proper hydration can help maintain energy levels and reduce feelings of hunger.
- Avoid Alcohol and Caffeine: Reduce or avoid alcohol and caffeine, as they can interfere with sleep and exacerbate symptoms of depression and anxiety.