#winterisofficiallyhere

Seasonal affective disorder (SAD) is a type of depression that’s believed to be caused by the changing seasons. Symptoms of seasonal affective disorder typically include fatigue, weight gain and cravings for sweet and starchy foods. Typically, symptoms begin to worsen around fall and peak during the winter months, when daylight hours are shortest. Use these mood-boosting ideas to help you fight off SAD with your fork!

1.      Eat plenty of lean proteins such as salmon, turkey or chicken. Proteins contain amino acids, which may positively affect your mood. Two key players in this equation are  tryptophan and melatonin, the calming and relaxing chemicals that help you breeze through stressful situations.

2.      Get your omega-3’s in the form of fish, walnuts or flaxseeds. People with higher levels of omega-3 fatty acids have been found to be less likely to experience moderate or mild symptoms of depression.

3.      Use targeted foods to prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations. Foods like berries may do just this.

4.      Limit your sugar intake. This may require you to read the ingredient list, since sugar is not always listed as an ingredient. Any word ending in –ose or listed as a syrup is a hidden sugar. Sugar consumption has been found to actually alter the brain

5.      Get your B-vitamins. There’s some evidence that the body uses folate to create serotonin - a neurotransmitter that affects mood. Get this important nutrient from leafy greens, oatmeal, sunflower seeds, oranges, lentils, black-eyed peas, and soybeans. Low levels of B12 have been associated with depression. This nutrient can be found in lean beef, clams, oysters, crab, wild salmon, eggs, cottage cheese, yogurt, milk, and fortified cereals.

6.      Get your vitamin D. Known as the sunshine vitamin, it helps produce the feel-good chemical serotonin. Unfortunately, most upstate New York residents don’t stand a chance at getting adequate amounts of this nutrient during the winter months without supplementation. For those of us who can’t get the recommended 10-15 minutes of sun exposure per day during the long winter months, I almost always recommend taking a supplement based on a blood test. Although food sources of vitamin D include fortified milk, egg yolks, mushrooms and fish that have bones, you can’t get adequate amounts of this vitamin from diet alone.

7.      Have a banana: Like turkey, bananas contain tryptophan. Besides that, the carbohydrates, natural sugars, and potassium in bananas help fuel your brain. Magnesium, also found in bananas, may improve sleep and reduce anxiety, two symptoms of seasonal depression.

8.      Watch the caffeine: While it can be tempting to use caffeinated beverages to get awake and stay awake, keep in mind that caffeine suppresses serotonin. If you must have caffeine, perhaps consider switching to a caffeinated tea, such as green tea, which offers many other health benefits. Or, consider saving the coffee until after a meal, which will lessen its impact.

9.      Eat complex carbohydrates such as whole grain bread, cereal, and pasta, sweet potatoes with skin, whole grains (brown rice, bulgar, quinoa, oats), fresh fruits, vegetables, and legumes (beans, lentils).

10.  Get your probiotics through yogurt, kefir, kombucha, miso, kambucha, sauerkraut, or a supplement.  

By utilizing these tips, as well as incorporating other mood-boosting habits such as engaging in regular exercise, getting a good night’s sleep (it’s nutrition for the brain!), and staying hydrated, you should be able to successfully navigate the winter months with a sunny disposition.