If you find yourself dealing with “winter blue” in the cold and dark seasons, you are definitely not alone.
During the winter, it is normal to feel a little depressed or depressed, but experience a much more severe symptom, a type of seasonal depression associated with seasonal affective disorder (SAD). There are also people.
SAD often results in fatigue, cognitive problems, and changes in both eating habits and weight. SAD affects about 5% of adults in the United States due to changes in weather, vitamin D deficiency, low serotonin levels, and changes in melatonin levels. It is more common among women than men.
“Symptoms usually occur in the fall and winter months when there is less sunlight, and usually improve with the arrival of spring,” said the American Psychiatric Association. “The most difficult months for people with SAD in the United States tend to be January and February.”
In addition to talk therapy, phototherapy, and prescribed antidepressants, there are also several ways to deal with SAD with a healthy diet. We talked to experts and learned how to lift the mood with the power of food. Keep reading to learn more, and then don’t miss the # 1 best juice to drink every day, says science.
Starting your day with a healthy breakfast cereal is a great way to boost your body while helping to manage the symptoms of SAD. Juliana Tamayo, a nutritionist, MS, editor of FitnessClone.com, said: Instead, eat this!, “Most fortified cereals are rich in fiber, vitamin B12, and folic acid. These are the three essential nutrients for fighting the symptoms of depression.”
“On the other hand, fiber promotes a healthier gut flora and boosts immunity,” explains Tamayo. “Because vitamin B12 is an essential vitamin for neurological health, people who are deficient in vitamin B12 often develop anemia and apathy, while folic acid is part of regeneration and the production of new cells. There is and helps maintain physical health and wellness. Young. “
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If you happen to be a fan of seafood, adding fish to your diet may be the ideal option for you. “Eating lean protein can help relieve the symptoms of’winter blue’because it’s a source of protein that doesn’t cause indigestion or inflammation,” says Tamayo.
“Fat fish are also good at fighting the symptoms of SAD because they are very high in the essential fatty acid omega 3, which is not only highly anti-inflammatory, according to studies,” said Tamayo. It’s also a great source of energy for the brain. It helps to regulate mood and help connect nerves. “
Do you follow a vegetarian or vegan diet? If so, delicious tofu may be the best uplifting food for you. Susan Kelly, RDN for Pacific Analytics, said: Instead, eat this!, “Maintaining iron levels is associated with a reduced risk of developing winter blue and depression. A vast collection of brain cells requires iron to prevent the symptoms of depression. Therefore, it is necessary to ensure the level of iron in the body. “
“Eating sugar seems to be counterproductive, but in this case, good dark cocoa chocolate can help relieve the symptoms of depression,” says Tamayo. “Research shows that dark chocolate is high in magnesium, an essential mineral that plays a role in relieving the symptoms of depression.”
Check out the 100 most unhealthy foods on the planet for more information.
