If you find yourself dealing with the “winter blues” during the colder, darker months, you’re definitely not alone.
While it is normal to feel a little less energetic or happy During the winter months, some people experience something much more intense called seasonal affective disorder (SAD): a type of depression related to the change of seasons.
SAD often results in fatigue, cognitive problems, and changes in eating habits and weight. Caused by changes in the weather, a lack of vitamin D, decreased serotonin, and changes in melatonin levels, SAD affects approximately five percent of adults in the United States. It is more common among women than among men.
“The symptoms usually appear during the autumn and winter months when there is less sunlight and usually improve with the arrival of spring,” says the American Psychiatric Association notes “The most difficult months for people with SAD in the United States tend to be January and February.”
In addition to talk therapy, light therapy, and prescription antidepressant medications, there are also some ways to deal with SAD that involve healthy eating. We talked to experts to learn how to help improve your mood through the power of food. Read on to learn more, then don’t miss out. the #1 best juice to drink every day, says science.
starting the day with healthy breakfast cereal It can be a great way to give your body a boost while helping you manage SAD symptoms at the same time. Juliana Tamayo, nutritionist, MS, as well as editor of FitnessClone.comHe says Eat this, not that!“Most fortified cereals are high in fiber, vitamin B12, and folic acid. These are three essential nutrients for fighting symptoms of depression.”
“On the one hand, fiber promotes a healthier gut microbiota, which improves immunity,” explains Tamayo. “Vitamin B12 is an essential vitamin for neurological health, which is why people with deficiency often develop anemia and lethargy. Folic acid, on the other hand, is part of the regeneration and creation of new cells, which helps to keep your body feeling healthy and healthy. young.”
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If you are a fan of seafood, add fish in your diet could be an ideal option for you. “Eating lean protein can help ease symptoms of the ‘winter blues’ because it provides a source of protein that doesn’t cause indigestion or inflammation,” says Tamayo.
Tamayo adds that “oily fish is also good for combating SAD symptoms because it is very rich in omega 3 essential fatty acids. Studies show that omega 3 is highly anti-inflammatory but also a good source of energy for the brain, as it helps regulate mood and helps with neural connections.”
Do you follow a vegetarian or vegan diet? then tasty tofu it could be the best food to improve your mood. Susan Kelly, RDN with Pacific AnalysisHe says Eat this, not that!“Maintained iron levels are linked to a lower risk of developing the winter blues and depression. A large number of brain cells need iron to prevent depressive symptoms. Therefore, it is necessary to ensure good iron levels in the body.”
“Although it seems counterproductive to eat sugar, in this case, a good dark cocoa chocolate can help relieve symptoms of depression,” Tamayo noted. “Studies show that dark chocolate is high in magnesium, which is an essential mineral that plays a role in relieving symptoms of depression.
For more information, see the The 100 unhealthiest foods on the planet.
