Seasonal affective disorder Q&As
Published by Bupa's health information team, December 2008.
Answers to questions about seasonal affective disorder
This section contains answers to common questions about this topic. Questions have been suggested by health professionals, website feedback and requests via email.
- Are there any specific foods that can help seasonal affective disorder?
- Which type of light therapy is most effective?
- Do I need to look directly at the light when I use a light box?
Are there any specific foods that can help seasonal affective disorder?
Including complex carbohydrates in your diet, as well as certain nutrients such as folate, omega-3 fatty acids, selenium and tryptophan, may help to reduce your symptoms of depression.
Explanation
It's particularly important to maintain a healthy, balanced diet if you have seasonal affective disorder (SAD), as the food you eat can have a big effect on your mood. Some types of food are thought to be particularly beneficial in reducing symptoms of depression.
- A substance present in some foods called tryptophan is used by your body to produce the chemical serotonin. This helps to lift mood. Sources of tryptophan include lean meat (especially poultry), and eggs.
- Foods high in complex carbohydrates can help to increase the absorption of tryptophan into your brain. Sources of complex carbohydrates include brown rice and pasta, wholegrain bread, potatoes and broccoli. It's common to want to eat more carbohydrates than usual if you have SAD, so remember to balance this with plenty of fruit and vegetables.
- Omega-3 fatty acids can also help to reduce symptoms of depression. The best source of omega-3 is oily fish, such as fresh tuna, salmon and mackerel.
- There is some evidence that folic acid may also help to improve mood. Good sources of folic acid include leafy green vegetables, some fruit, and bread and cereals fortified with folic acid.
Sources
- Feeding minds. The impact of food on mental health. Mental Health Foundation, 2006. www.mentalhealth.org.uk
- Understanding seasonal affective disorder. Mind - National Association for Mental Health. www.mind.org.uk, accessed 4 September 2008
Which type of light therapy is most effective?
Different devices work better for different people. Try a few to find out which is best for you.
Explanation
The type of device that you get is down to personal preference and your particular requirements/circumstances.
- If you plan to use your device at home and usually have an hour or so where you can sit down to read a book, watch television or eat a meal, you may find that a light box works best.
- If you want to use a device at work, try a desk lamp or light box that can be fitted to your computer monitor.
- Devices that are used as a bedside lamp to simulate sunrise may help if you work irregular hours or if you find it most effective to receive light first thing in the morning, for example, if you dread getting up on dark mornings.
- A visor may be best if you're always on the go or travel a lot.
Different devices also have different powers or intensity of light. Those with a lower power/intensity aren't any less effective, you just need to use them for longer to get the same effect. They are generally cheaper than higher power devices. You may decide that it's worth paying more to get a therapy that works faster; or if you have time to spare, you may prefer to save money and buy a lower power light.
You can often hire devices rather than buy them, so try a few until you find one that you prefer.
Sources
- Understanding seasonal affective disorder. Mind - National Association for Mental Health. www.mind.org.uk, accessed 4 September 2008
Do I need to look directly at the light when I use a light box?
No. The light box needs to be in your field of vision, so that the light can reach your eyes. However, you shouldn't stare at the light directly.
Explanation
You should sit close to the light box - about an arm's distance away. The beneficial effects of light therapy happen in the eye, so you must make sure that the light can enter your eyes. You must be awake and shouldn't wear sunglasses or anything else covering your eyes.
You may do other activities while you're using light therapy, such as eating, watching TV, reading or working at a computer; but keep your body faced towards the light, so that it's always in your field of vision.
Sources
- Seasonal affective disorder (SAD). Mental Health Foundation. www.mentalhealth.org.uk, accessed 4 September 2008
- Treating SAD. The Seasonal Affective Disorder Association. www.sada.org.uk, accessed 4 September 2008
Related topics
This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Dr W H Simpson, MBBS, General Practitioner, and by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.
Publication date: December 2008
Seasonal affective disorder factsheet
Visit the seasonal affective disorder health factsheet for more information.
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