The holidays are over, spring is nowhere in sight...and you're in a winter slump. January may seem to drag on forever, and hopes of firming up and losing the last of the wintry pounds are looking dismal. What to do?
Don't surrender to the cold-weather blues. Learn how to perk up just by eating the right stuff! Food impacts neurotransmitters in the brain that affect our mood. In other words, certain nutrients can help to combat depression, ease tension, and improve our overall disposition. Here's how:
Fight the funk with fish: Fish with omega 3-fatty acids are called "brain food," because of their reported ability to ease depression. In fact, populations that eat an abundance of fish like Japan and Iceland, actually have low rates of seasonal affect disorder (SAD). Research has shown that people with depression have low levels of EPA, which is a precursor to omega-3. Get more of the good-mood nutrient by eating salmon, walnuts, and flaxseeds.
Seeking selenium? Selenium is a trace mineral that acts as an antioxidant in the body. Most people get enough selenium from the foods they eat. However, studies have found a link between low levels and increased anxiety and irritability. Foods high in selenium are crimini mushrooms, shrimp, halibut, and eggs.
Magnesium may help: This mineral helps to relax the mind and soothe the muscles in the body. In order to fill up on magnesium, stay away from processed foods. Instead, look to spinach, broccoli, mustard greens, pumpkin seeds, sunflower seeds, and summer squash.
Try some tryptophan: We've all been told that turkey puts us in a trance because of tryptophan. But, what is it? It's actually one of ten essential amino acids, which are the building blocks of protein. Once tryptophan is in the brain, it's converted to serotonin, the "feel good hormone" that helps to reduce pain, promote calmness, and help put us to sleep. However, what you may not have known is that tryptophan is better transported to the brain when eaten along with carbohydrates. So, in order to really reap the benefits, pair some protein-filled fare with healthy high-fiber carbs. Some suggestions are: turkey sandwich on whole wheat bread, a bowl of whole grain cereal and milk, or low-fat cheese and crackers.
Be proactive with protein: Speaking of protein foods, be sure to include some at every meal. Protein helps to keep us alert throughout the day. Don't just focus on meat--you can get plenty of protein from beans, lentils, nuts, and fish.
Find the folate: Folic acid, also called folate, is a vitamin found distinctly in healthy foods like romaine lettuce, spinach, and asparagus. Although low levels don't cause depression, research shows that there is a link. Plus, eating more of this super-nutrient will only boost your overall health and support healthy serotonin levels.
It should be clear that eating a well-rounded healthy diet with limited processed foods will help to improve your mood. Also, exercise has been proven to fight depression and increase levels of serotonin. In addition, getting adequate sleep keeps serotonin levels normal. If you treat yourself to a nutritious diet and an active lifestyle, you'll beat the winter doldrums, and before you know it...spring will be here!
Healthy eating,
Sandy N. Sfikas, RD, LDN
