Avoid depression and say no to sweets in winter

When the cold of winter is on the tip of its nose and the sun is definitely not there, indulging in a little sweet treat can be tempting to comfort yourself. Yet a new study suggests that consuming added sugars may trigger metabolic, inflammatory and neurobiological processes linked to depressive illness. In other words, high sugar consumption could harm mental health, according to researchers from the University of Kansas (USA). The results were published in Medical Assumptions.

High sugar content, coupled with reduced winter light and corresponding changes in sleep patterns, can have adverse effects on mental health. “For many people, reduced exposure to sunlight during the winter will disrupt circadian rhythms, disrupting healthy sleep and pushing 5-10% of the population into an episode of clinical depression,” says Stephen Ilardi, Associate Professor in clinical psychology at the University of Kansas.

Knowing how to say no to your favorite sweet pastry

The winter blues would cause people to consume more sweets. “A common characteristic of winter depression is the craving for sugar, explains Stephen Ilardi. So we have up to 30% of the population suffering from at least some symptoms of winter depression, causing them to crave carbohydrates…and now they are constantly dealing with sweets during the holidays.”

Because sugar provides a mood boost, some people with depression seek temporary emotional relief, often leading them to consume more of it. In this case, it can be particularly difficult to avoid adding dietary sugar.

“When we consume sweets, they act on us like a medicine, notes Stephen Ilardi. They have an immediate effect on mood, but in high doses they can also have a paradoxical and pernicious longer-term consequence, by worsening mood, reducing well-being, increasing inflammation and causing weight gain.”

Avoid processed foods and limit sugar intake

Diabetes and rheumatoid arthritis are generally associated with inflammation. However, in our minds, these diseases are not linked to depression, whereas according to Stephen Ilardi, half of people who suffer from depression have high levels of inflammation. “A large subset of people with depression have high levels of systemic inflammation,” Stephen Ilardi points out. He and his colleagues also recognize that the influence of sugar on the microbiota can be a potential factor in depression.

“Our body is home to over 10 trillion microbes, and many of them know how to hack into the brain. Symbiotic microbial species, beneficial microbes, essentially trick our brains into improving our well-being. They want us to thrive so they can thrive too. However, some opportunistic species — which can be considered parasitic — do not act in our interest at all. Many of these parasitic microbes thrive on added sugars, and they can produce chemicals that push the brain into a state of anxiety, stress, and depression. They are also very inflammatory”, details Stephen Ilardi.

The researcher recommends a diet low in processed products, rich in plant-based foods and Omega-3 fatty acids, in order to optimize the psychological benefits that our body could derive from it. As for sugar, it should be consumed in good quantity, all year round and not only during the winter period.