The “winter blues” or seasonal affective disorder (SAD) symptoms start with colder, gloomier days. With less sunlight and isolation, people can experience significant changes in mood and appetite that can contribute to weight gain.
We’ve shared some helpful tips below for maintaining a healthy weight and improving your mood this season.
Key Takeaways
- SAD causes symptoms such as problems focusing, cravings for carbohydrates, and overeating, all of which can be associated with weight gain.
- There are various ways to combat the winter blues and weight gain. One solution is light box therapy for seasonal affective disorder.
Learn more about SAD and light therapy from the Alaska Northern Lights blog.
Table of Contents
- The Link Between SAD & Weight Gain
- How to Beat the Winter Blues & Weight Gain
- Keep Moving Your Body
- Plan Your Meals in Advance
- Add Complex Carbohydrates to Your Diet
- Eat Protein-Rich Foods
- Check Your Weight Regularly
- Engage in Other Activities
- Set & Follow a Regular Sleep Schedule
- Do Light Therapy
- Frequently Asked Questions
- Conclusion
The Link Between SAD & Weight Gain
SAD can affect various aspects of daily life, including health. Its impact can extend to gaining weight through symptoms such as reduced concentration and interest in regular activities. As a result, people become inactive and gain weight without physical activity.
SAD can also cause cravings for fatty foods and carbohydrates. In a 2015 interview with Boston.com, dietitian Sarah Larocque stated that food like macaroni and cheese warms us up in colder weather and might even remind us of the security of cooking with our parents.
“We all have those memories of winter storms and what we used to make with them—you bake cookies with your family and have hot chocolate,” she said. “It is what brought us comfort as kids, and a lot of times carbohydrates and higher fat food bring us comfort.”
When we’re hungry, we want energy quickly. It’s where the carbohydrates in our food come in, which our bodies can break down fast. However, Larocque said they’re not the healthiest choice. Eating less nutritious food, including unhealthy carbohydrates, can increase your weight. Discover what causes SAD on our blog.
How to Beat the Winter Blues & Weight Gain
Winter makes staying healthy, busy, and happy challenging. The following tips can help you overcome this hurdle and enjoy the season.
Keep Moving Your Body
“Exercise tends to go down this time of year, which certainly doesn’t help if you’re trying to lose weight,” Larocque said. She encourages her clients to determine what they can do during the day to move more.
“Above and beyond helping with weight management, exercise is good for our mind: It helps manage stress really well,” she said.
Staying active throughout winter begins with picking enjoyable exercises and adding them to your schedule. Skate or sled with your family, or work out with exercise equipment, fitness-themed video games, or instructional DVDs.
Plan Your Meals in Advance
There’s no need to rush into deciding what you’re going to eat because “cravings are really powerful initially,” Larocque said.
“Sometimes, even if you give yourself five or 10 minutes, that’s enough for you to say, ‘OK, I don’t need the mac and cheese,’” she said. “‘Or, you know what, I can have a little bit, but I can have fish or chicken with it and make a smarter choice.’”
Larocque encourages her clients to plan their meals ahead of time to make eating during the week healthier and easier. “Use the weekends and the quieter days to plan and make food in bulk and have it leftover,” she says.
Meal planning can also be helpful if you’re attending holiday parties. Ask the hosts about their menu or bring a dish you’ve cooked. More importantly, choose the food and the amount of servings you’ll eat in advance.
Add Complex Carbohydrates to Your Diet
Carbohydrates can cause weight gain when eaten frequently. However, healthier types don’t create this effect. Remove processed and refined carbohydrates (also called simple carbohydrates) from your diet—these foods can raise your insulin levels and weight. Instead, fill your plate with complex or good carbohydrates.
The latter is rich in fiber, a carbohydrate that helps maintain healthy cholesterol and blood sugar levels and ensures regular bowel movements. Foods classified as complex carbohydrates include:
- Whole-grain pasta dishes and bread
- Brown rice
- Vegetables
- Legumes such as:
- Lentils
- Peas
- Broad beans
- Chickpeas
- Soybeans
- Lima and common beans
- Peanuts
Eat Protein-Rich Foods
While holiday meals contain more carbohydrates than protein, adding protein to every meal is best for feeling full. It may also help you stay at a healthy weight and decrease your calorie intake.
Protein also supports weight management by raising metabolism and levels of appetite-reducing hormones. You can achieve this by eating an extra ounce (25 to 30 grams) of protein each meal.
Check Your Weight Regularly
If you’ve set weight management goals but fallen behind, frequent weigh-ins throughout the winter can get you back on track. It’s been shown that people doing them maintain or lose weight better than those who don’t.
The best time for weigh-ins varies by person. Some weigh themselves daily, while others do so once or twice weekly. Experiment with different schedules until you find one that works for you.
Engage in Other Activities
Start a puzzle, clean your kitchen, build a fort, learn guitar… Whatever spirit moves you, do it instead of eating.
“A lot of times at night, if you’re home, and it’s dark, and there’s nothing to do, it’s easy to grab those snacks and eat out of boredom and comfort,” Larocque said.
She believes that a well-thought-out to-do list of enjoyable, mind-fulfilling tasks will prevent overeating tendencies. Combining these manageable activities with what brings you happiness promotes behavioral activation and eases depression.
Set & Follow a Regular Sleep Schedule
The less sleep you get during the winter, the more pounds you can pack.
Inadequate or low-quality sleep increases hunger and calorie intake and prevents exercise. Furthermore, researchers have associated insufficient sleep with lower metabolism. A changed circadian rhythm (our body clock) was identified as a possible cause.
Consider setting a consistent bedtime and waking time to avoid these negative effects on your weight. Add a relaxing bedtime ritual to your sleep schedule as well. If you’re doing these for the first time, let yourself adapt for three or four weeks.
Do Light Therapy
Less sunlight throughout the winter also affects your health, mood, and energy. Specifically, it can alter your circadian rhythm and reduce serotonin and vitamin D levels. Both can cause the symptoms of SAD, including weight gain.
Treatment options for the winter blues include light therapy, which can involve:
- Getting sunlight while walking in the early morning or at lunchtime
- Using a special device that simulates natural sunlight (typically a full-spectrum light box or SAD lamp)
Regardless of how it’s done, bright light therapy can reset your circadian rhythm to its normal function and help your body produce more energy and sleep-related hormones.
Frequently Asked Questions
What does the winter blues mean?
“Winter blues” is a mild condition that occurs during the winter months. It tends to resolve swiftly and is associated with stressful holidays or missing loved ones.
Conversely, SAD affects daily life during the fall and winter months. It typically eases in the spring.
What causes the winter blues?
As mentioned earlier, specific situations cause the winter blues. The condition isn’t linked to the fewer hours of daylight brought by the season, one of the presumed causes of SAD.
Getting less sunlight may cause different symptoms of seasonal depression. These alarming signs may include feelings of sadness and despair, suicidal thoughts, and overeating.
How does light therapy work?
You sit in front of a special light therapy device for an exact period of time. Your chosen device should be tilted to shine at the top of your eyes. Don’t look at the light directly; otherwise, you may experience eye-related symptoms.
When is light therapy used?
Light therapy is often recommended for 20 to 30 minutes every morning. Some people use light boxes or SAD lamps for up to 60 minutes. Others use these devices in the evening, particularly if they experience sleep-related symptoms.
Are light therapy lamps safe?
Light therapy lamps are considered safe. However, side effects may occur during bright light therapy sessions. Stop treatment and consult a doctor if you experience headaches, nausea, dizziness, irritability, or other symptoms.
Conclusion
Winter brings less sunlight and the quest for warmth and comfort, potentially affecting your physical and mental health. Thus, knowing how to deal with the winter blues and weight gain is important.
Combat the winter blues with a medical-grade light therapy box. Get one from Alaska Northern Lights today.