Coping with Seasonal Affective Disorder (SAD) and Food Cravings

As winter approaches and daylight decreases, many people experience a shift in mood and energy known as Seasonal Affective Disorder (SAD). SAD can bring symptoms like low mood, fatigue, and increased food cravings, especially for high-carbohydrate and sugary foods. These cravings are often attempts to self-soothe or boost serotonin, but they can also lead to emotional eating or feelings of guilt.


This blog post is a guide to understanding SAD-related food cravings and strategies for coping with them in a balanced, compassionate way.

Understanding the Link Between SAD and Food Cravings

SAD is often linked to changes in serotonin levels, a neurotransmitter that helps regulate mood, appetite, and sleep. Reduced sunlight during autumn and winter can lower serotonin production, leading to feelings of sadness or lethargy. Food cravings, especially for carbohydrate-rich foods, can arise because carbs increase serotonin, providing a temporary mood boost. Recognising this connection can help you understand that cravings aren’t just about willpower, they’re often the brain’s response to seasonal changes.

Tips:

  • Acknowledge your body’s needs: Understanding that craving comfort foods is a natural response to the seasonal shift and is your body’s way of seeking balance.
  • Focus on balance rather than restriction: While it can be tempting to restrict yourself to combat cravings, allowing yourself balanced portions can prevent feelings of deprivation and help you manage cravings more effectively.

Establish a Consistent Eating Schedule

SAD can disrupt your usual routine, which can affect eating habits. Skipping meals or going long periods without eating can lead to intense cravings later in the day, especially for high-energy, high-sugar foods. By setting a regular eating schedule, you stabilise your blood sugar and support your body’s natural hunger cues, making it easier to manage cravings.

Tips:

  • Aim for regular meals and snacks: Eating every 2–4 hours can prevent blood sugar drops, which often lead to cravings for quick-energy foods.
  • Incorporate complex carbohydrates: Foods like whole grains, sweet potatoes, and legumes provide steady energy without causing blood sugar spikes.
  • Include protein and healthy fats: These nutrients provide satiety, making it easier to manage cravings throughout the day.

Prioritise Foods that Naturally Boost Serotonin

Certain foods can help increase serotonin production and can support a balanced mood. Tryptophan, an amino acid found in carious goods, is a precursor to serotonin and can be particularly helpful in combatting the effects of SAD.

Tips:

  • Include tryptophan-rich foods: Foods like turkey, salmon, eggs, nuts, and seeds can support serotonin levels.
  • Add vitamin D sources: Since sunlight is limited in winter, vitamin D is especially important. Try adding fortified foods or fatty fish, like salmon or sardines, to your meals.
  • Eat magnesium-rich foods: Magnesium supports mood and stress reduction. Leafy greens, nuts, seeds, and bananas are excellent sources.
'Focus on your good habits' in yellow and orange font with a black outline

Engage in Physical Activity for Mood Boosting

Exercise is one of the most effective ways to combat the symptoms of SAD, as it releases endorphins and boosts serotonin and dopamine. Even small amounts of movement can improve mood, reduce cravings, and alleviate SAD symptoms. Winter can make outdoor exercise less accessible, but there are plenty of indoor options that can be enjoyable and effective.

Tips:

  • Find activities you enjoy: Choose exercises that are easy to stick with, like dancing, yoga, or even walking indoors.
  • Set realistic goals: Aim for short, frequent sessions if you’re struggling with energy, even 10 minutes can be effective.
  • Exercise outside when possible: When weather allows, exercise outdoors to get natural light, which can help regulate your circadian rhythm and boost mood.

Practice Mindful Eating

When we’re feeling low or dealing with cravings, it’s easy to eat mindlessly. Practising mindful eating can help you become more aware of your hunger, fullness cues, and emotional triggers, making it easier to make intentional food choices rather than reactive ones.

Tips:

  • Check in with yourself: Before eating, ask if you’re truly hungry or if the cravings might be tied to your mood.
  • Eat slowly and enjoy each bite: Savouring your food can help you feel more satisfied and in control, even with foods that you may usually consider “comfort” or “treat” items.
  • Allow yourself comfort foods, mindfully: It’s okay to enjoy the foods you crave in moderation. Allowing yourself a small portion can prevent the feeling of deprivation and help you enjoy the food mindfully.

Incorporate Light Therapy

Lack of sunlight can play a significant role in SAD symptoms, so light therapy is often recommended as a treatment. Light therapy involves using a light box that mimics natural sunlight, helping to regulate mood and appetite by boosting serotonin production and stabilising your body’s internal clock.

Tips:

  • Use a light therapy box in the morning: This can help simulate a sunrise effect, which can improve alertness, mood, and sleep patterns.
  • Follow a routine: Light therapy is most effective when used daily and consistently.
  • Consult a professional: Light therapy isn’t for everyone, so talk to a healthcare provider if you have questions or if SAD symptoms are significantly affecting your life.

Prioritise Sleep for Better Craving Control

SAD can interfere with your sleep cycle, leading to either increased sleepiness or difficulty sleeping. Sleep deprivation can increase cravings for high-calorie foods as your body seeks a quick energy boost. Ensuring adequate rest is essential for managing both mood and cravings effectively.

Tips:

  • Set a regular sleep schedule: Going to bed and waking up at the same time each day helps regulate your internal clock.
  • Limit stimulants before bed: Avoid caffeine and electronics at least an hour before bed to ensure a more restful sleep.
  • Practice relaxation techniques: Mindful breathing, meditation, or gentle stretches before bed can help you wind down and improve sleep quality.

Conclusion

Coping with Seasonal Affective Disorder and food cravings requires compassion, consistency, and small, manageable steps. By understanding the biological reasons behind SAD-related cravings and adopting habits that support both mood and health, you can take control of the winter season. Remember, it’s about creating a balanced approach that prioritises your wellbeing. Each step, no matter how small, brings you closer to a healthier and happier winter.