Now, I can’t say that this is an issue for me because I LOVEEEE the wintertime, but many people struggle with seasonal depression. Oftentimes, at this time of the year, people become sad and depressed, as they slowly count the days to warmer weather and longer, brighter days. Well, I can’t make spring come any sooner (hey, I’m good, but I’m not THAT good. My wizardry skills stop at the kitchen HAHA!), but I did some research and found that certain nutrients and foods can help combat seasonal depression.
Here is a list of foods to help you beat those blues and feel better:
Omega-3 Fatty Acids
Specifically, the omega-3 fatty acids DHA and EPA are known to decrease depression symptoms. These omega-3 fatty acids are found in fatty fish, such as salmon, mackerel, sardines, or tuna. For this to really take effect, experts suggest to eat these types of fish at least twice a week. Sounds like a lot, huh? Well, I have several clients who incorporate lots of fish and seafood in their diets, and I promise you, there are about a million different ways to prepare fish so that you don’t feel like you are eating the same thing over and over. Orange Vinaigrette Salmon, anyone? As always, I recommend eating a high-quality type, such as wild-caught Sockeye Salmon. For my vegetarian/vegan friends, it is recommended to eat plant-based foods that are rich in the omega-3 fatty acid, ALA. Our livers convert some of the ALA into DHA and EPA. These foods include flaxseed and walnuts.
Vitamin D
Not only does this vitamin promote strong, healthy bones, help your body absorb calcium and help keep your immune system strong, but research also shows that it may improve your mood. Studies suggest that Vitamin D can help prevent depression and possibly be used as a treatment. Most of us get less than the daily recommendation of Vitamin D, so it’s not a bad thing to focus on upping your intake! Foods high in Vitamin D are fatty fish (again!) like salmon, tuna, sardines and trout, fortified dairy products, egg yolks, oranges and mushrooms. Fun fact: I actually just made a delicious casserole that had both eggs and mushrooms, along with a bunch of other leftover ingredients, including shredded balsamic beef. My point is, don’t be afraid to get creative and experiment with different ways to eat these foods!
Folic Acid
Folic acid is known to help create the mood-boosting neurotransmitters serotonin and dopamine. Clearly, this will definitely help brighten your mood! Foods with this nutrient include leafy greens like spinach, broccoli, lentils and sunflower seeds, and many whole grains are fortified with it. For my vegetarian and vegan clients especially, I love whipping up nourishing bowls of brown rice, spinach, broccoli and other plant-based ingredients. Dishes like these are often referred to as Buddha Bowls, but perhaps I should start calling these Folic Acid bowls? HAHA.
Watch those Simple Carbs, Sugar and Processed Foods
Processed foods and foods made with refined grains and added sugars will negatively impact your mood. These foods cause your blood sugar to spike and then ultimately crash causing symptoms like fatigue, headache and irritability. In addition, processed foods can cause inflammation (which later can contribute to developing chronic diseases), bloating and slow your brain function, leaving you with that “foggy” feeling. Bye-bye daily doughnut – Hello, bowl of berries! If you’re in a snack-y mood…eat a moderate amount of good carbs, such as popcorn (NOT the chemical-ridden microwaveable kind!), pretzels, low-fat biscotti or shredded wheat squares. One expert suggests making dinner your carbohydrate meal. Eating healthy carbs at dinner, like lentils, brown rice and potatoes may help fight the urge for that after-dinner carb binge, when seasonal depression symptoms seem to be most severe.
CHOCOLATE!!!!!!!
I know I just told you a bunch of fun stuff you should limit, but one thing you can have? Chocolate!! Chocolate contains polyphenols (a type of antioxidant), specifically flavonoids, which increase blood flow to the brain. Chocolate boosts your mood and decreases stress (See, there is a logical reason why you binge on candy bars when you’re working against a deadline). Okay, before you go sprinting for the candy aisle, let me clarify, you can have dark chocolate. Dark chocolate has less added sugar, so opt for a high-quality dark chocolate bar with the highest cocoa content you can find.
Physical Activity
Unrelated to food, get outside as much as possible! I know it’s tough with some of these bone-chilling days, but take advantage when nice weather pops up (Hello, 60 degrees last Friday?!?!). Getting outside in the fresh air and sunlight is another way to get some Vitamin D and in turn boost your mood.
So there you have it. As a bonus, these foods may help you get bikini-ready at the same time. You know what they say, “summer bodies are made in the winter!” Are you someone who struggles with seasonal depression/the winter blues? What do you do to cope with it?
Sources:
https://www.healthline.com/health/food-tips-help-ease-winter-blues#vitamin-d
https://www.prevention.com/health/seasonal-affective-disorder-foods/slide/3
